Busting the 8-Hour Sleep Myth: Why You Should Wake Up in the Night

Natalie Wolchover in http://www.livescience.com/ 

More than one-third of American adults wake up in the middle of the night on a regular basis. Of those who experience “nocturnal awakenings,” nearly half are unable to fall back asleep right away. Doctors frequently diagnose this condition as a sleep disorder called “middle-of-the-night insomnia,” and prescribe medication to treat it.

Mounting evidence suggests, however, that nocturnal awakenings aren’t abnormal at all; they are the natural rhythm that your body gravitates toward. According to historians and psychiatrists alike, it is the compressed, continuous eight-hour sleep routine to which everyone aspires today that is unprecedented in human history. We’ve been sleeping all wrong lately — so if you have “insomnia,” you may actually be doing things right.

The flip of a light switch

“The dominant pattern of sleep, arguably since time immemorial, was biphasic,” Roger Ekirch, a sleep historian at Virginia Tech University and author of “At Day’s Close: Night in Times Past” (Norton 2005), told Life’s Little Mysteries, a sister site to LiveScience.

“Humans slept in two four-hour blocks, which were separated by a period of wakefulness in the middle of the night lasting an hour or more. During this time some might stay in bed, pray, think about their dreams, or talk with their spouses. Others might get up and do tasks or even visit neighbors before going back to sleep.”

References to “first sleep” or “deep sleep” and “second sleep” or “morning sleep” abound in legal depositions, literature and other archival documents from pre-Industrial European times. Gradually, though, during the 19th century, “language changed and references to segmented sleep fell away,” said Ekirch. “Now people call it insomnia.”

You can blame the shift in your sleeping habits on Thomas Edison’s lightbulb and the Industrial Revolution.

Ekirch explained that in the past, and especially during winter, darkness spanned up to 14 hours each night. Except for those affluent enough to burn candles for hours, folks were left with little to do but go to bed early, and this gave a great deal of flexibility to their nightly sleep requirements. Segmented or biphasic sleep patterns evolved to fill the long stretch of nighttime, and as observed by anthropologists, segmented sleep continues to be the norm for many people in undeveloped parts of the world, such as the Tiv group in Central Nigeria.

In places with electricity, though, artificial lighting has prolonged our experience of daylight, allowing us to be productive for longer. At the same time, it has cut nighttime short, and so to get enough sleep we now have to do it all in one go. Now, “normal” sleep requires forgoing the periods of wakefulness that used to break up the night; we simply don’t have time for a midnight chat with the neighbor any longer. “But people with particularly strong circadian rhythms continue to [wake up in the night],” said Ekirch.

In the 1990s, a sleep scientist named Thomas Wehr discovered that everyone sleeps biphasically when subjected to natural patterns of light and dark. In Wehr’s well-known study, he subjected participants to 14 hours of darkness per night, and found that they gradually shifted to a routine of taking two hours to fall asleep, then sleeping in two four-hour phases separated by about an hour of wakefulness—a pattern that exactly matched Ekirch’s historical findings.

Wehr concluded that biphasic sleeping is the most natural sleep pattern, and is actually beneficial, rather than a form of insomnia. He also inferred that modern humans are chronically sleep-deprived, which may be why we usually take only 15 minutes to fall asleep, and why we try our best not to wake up in the night.

One benefit of biphasic sleeping may be that it makes it easier to recall and access dreams. Wehr’s study subjects normally awakened from REM sleep, which is the deep sleep stage during which dreams occur. According to Ekirch, the historical evidence bears that out. “Waking up directly after dreaming afforded people a pathway to their subconscious,” he said. “With morning dreams we don’t have the opportunity to let our dreams settle. The light goes on and we get out of bed immediately. So in short, we have lost what people in the past regarded as a critically important part of their lives – their dream life.”

Sleepers set in their ways

Wehr’s and Ekirch’s results are becoming more and more widely known, and psychiatrists and sleep specialists are beginning to implement them. However, the behavioral paradigm shift has been slow to take hold. According to a recent article in Psychiatric Times  by Walter Brown, a psychiatrist at Brown Medical School, “Working against the clinical application of [Wehr’s and Erkich’s] findings is the extent to which they fly in the face of current thinking. The general public seems to regard 7 to 8 hours of unbroken sleep as a birthright; anything less means that something is awry. Sleep specialists share this assumption.”

But, Brown wrote, this is changing. Clinical psychiatrists are finding that if they can make their insomnia patients stop seeing their sleep as problematic, their condition becomes more tolerable. “If they perceive interrupted sleep as normal, they experience less distress when they wake at night, and fall back to sleep more easily.”

In other words, if you wake up in the night, don’t worry about it. “Waking up after a couple of hours may not be insomnia,” wrote Wehr. “It may be normal sleep.” Ekirch added, “If people don’t fight it, they’ll find themselves falling asleep again after roughly one hour.”

How Do We Fall Asleep?

Natalie Wolchover  http://www.livescience.com  

Falling asleep is a routine yet mystifying process. Like trying to see the 3D image in a Magic Eye poster, the more you focus on it, the less likely it is to happen. It shies away from scrutiny and is best approached with an air of detached disinterest; so, though most of us fall asleep every night, we can’t say exactly how we do it.

Even neuroscientists are still struggling to understand the mechanisms the brain uses to switch from a state of wakefulness to unconscious sleep, but research reveals that the transition is a lot more gradual and tumultuous than the flip of a light switch.

According to recent work by neuroscientists at Washington University in St. Louis, during the pre-sleep stage of the process — the period when you’re in bed with the lights off and your eyes closed, slowly “letting go” of the trials of the tribulations of the day — your brain waves exhibit what’s known as alpha activity, typically associated with quiet wakefulness.

“It is in this period that the brain progressively disengages from the external world,” Linda Larson-Prior and her colleagues wrote in a 2011 paper. “Subjects slowly oscillate between attending to external and internal thoughts, with the majority of internal thoughts being autobiographical or self-referential in nature.”

Then, at some crucial moment, you enter the transitional sleep stage, known as stage 1. Brain waves slow down, shifting to a form known as theta-band activity, but are still punctuated by brief bursts of alpha activity. These hiccups give you the sense that you’re still awake, said Scott Campbell, director of the Laboratory of Human Chronobiology at Weill Cornell Medical College, citing a landmark sleep study performed in the 1960s.

“Investigators asked subjects aroused out of various stages of sleep whether they considered themselves asleep. Only about 10 percent of those aroused from stage 1 said that they had been asleep.”

Think of what happens when you doze off while watching a movie: You remember bits and pieces of scenes for quite a while before conking out completely. Those excerpts — picked up during the short bursts of alpha-band activity in your brain — give you a sense that you’re awake, though you’re actually well on your way to dreamland.

Next, your brain moves on to stage 2, the start of “true” non-REM (rapid eye movement) sleep, when those bursts of alpha activity die down. All neuroscientists agree that this stage is sleep, though you still might not know it. In that same 1960s study of sleep arousal, “about 60 percent believed that they had been asleep when aroused out of stage 2,” Campbell told Life’s Little Mysteries. The other 40 percent would tell you they hadn’t fallen asleep yet.

This makes sense in light of a 2010 study by Taiwanese neuroscientists. They demonstrated that sleep stage 2 is associated with further reductions in the perception of external stimuli. Though we’re asleep, we might still hear a word or two of dialogue from that movie; it gradually fades away.

Next, we enter slow wave sleep (also known as deep sleep, delta-band activity, or stages 3 and 4), and finally, experience REM sleep — the stage when we dream. While stages 1 and 2 are difficult to perceive, 90 percent of people recognize themselves as having definitely fallen asleep when aroused after entering stages 3 or 4. That means we’ve completed the transition. From then on, we spend the rest of the night cycling between non-REM stages 2, 3 and 4, and REM sleep.

Sleep onset really does abhor attention. “For most people, the harder they try to fall asleep, the less success they have,” Campbell said. “One dramatic example of this is Sleep Onset Insomnia. People with SOI are often so worried about the consequences of not falling asleep (i.e., exhaustion the next day), that they keep themselves awake by obsessing about falling asleep.”

Of course, it’s not just thinking about falling asleep that keeps us awake; obsessing about anything is likely to interfere. Campbell said, “That’s why ‘counting sheep,’ or thinking about anything with little emotional content can help the sleep onset process.”

SAFFRON FLOATS

www.Townsendletter.com

Jacob Schor, ND, FABNO
drjacobschor1@msn.com
for more great articles by the author go here:  http://www.denvernaturopathic.com/NewsletterListA-Z.htm

One could say that great minds think alike. It might be more accurate to say that eccentric minds sometimes get lost in similar parallel universes.

My colleague Mark Davis, the naturopath of dubious fame for being the fecal transplant expert, was our houseguest for a few days last November.

Over morning coffee, we realized that both of us had been engaged in a similar experiment, mixing dried saffron filaments with honey and adding the mixture to our morning coffee. We had both independently thought that this would be a great idea. If you stir 1 gram of saffron into half a cupof honey, each teaspoon will, in theory, provide about 30 mg of saffron. One could make a cup of saffron tea by simply adding a spoon of this saffronized honey to hot water and end up with a decent dose of saffron in it. We were both past drinking saffron tea; we were stirring our saffron-laced honey into our morning coffee.

It turned out that both of us had notice the saffron studies published over the past few years. The papers that initially grabbed our attention focused on psychological effects.
Agha-Hosseini reported back in 2008 that taking 30 mg/day of saffron improved premenstrual syndrome symptoms (PMS). Improvements were seen in the Total Premenstrual Daily Symptoms and Hamilton Depression Rating Scale. It did take 3 to 4 menstrual cycles to see results, though.1

Four earlier human clinical trials had shown that saffron significantly relieved depression. Two of these studies, one by Akhondzadeh and a second by Noorbala, both published in 2005, used 30 mg of saffron a day in 6-week trials. Akhondzadeh compared saffron against placebo, while Noobala compared saffron effect against the fluoxetine [Prozac], Saffron worked better against depression than the placebo and better than the Prozac.2,3

These researchers reported similar results in 2006 and 2007 but used stigma and flower petals rather than just the stigma. In November 2006, Moshiri reported that petals (30 mg/day) were more effective than placebo.4 In March 2007, Akondzadeh reported that in an 8-week trial, petals (30 mg/ day) were as effective as fluoxetine (10 mg/day) in treating mild to moderate depression.5

A review by Kazdair et al. published in September 2015 lists a range ofactions:
Saffron has been suggested to be effective in the treatment of a wide range of disorders including coronary artery diseases, hypertension, stomach disorders, dysmenorrhea and learning and memory impairments. In addition, different studies have indicated that saffron has anti-inflammatory, anti-atherosclerotic, antigenotoxic and cytotoxic activities. Antitussive effects of stigmas and petals of C. sativus and its components, safranal and crocin have also been demonstrated.

The anticonvulsant and anti-Alzheimer properties of saffron extract were shown in human and animal studies. The efficacy of C. sativus in the treatment of mild to moderate depression was also reported in clinical trial. Administration of C. sativus and its constituents increased glutamate and dopamine levels in the brain in a dose-dependent manner. It also interacts with the opioid system to reduce withdrawal syndrome.6
Another review, published a few months earlier in July 2015, combined data from 12 earlier clinical trials “examining the effectiveness of saffron (Crocus sativus L.) on psychological and behavioral outcomes.” The conclusion: “Saffron may improve the symptoms and the effects of depression, premenstrual syndrome, sexual dysfunction and infertility, and excessive snacking behaviors.”7

The idea that saffron has value in treating depression is certainly quite old. In Greek mythology, Crocus was a mortal youth who became overly enamored with the nymph Smilax. He was left forlorn when she grew bored with him. The gods turned him into the crocus flower that we obtain saffron from. Smilax was also turned into a flower, one that we call bindweed.8

In yet another meta-analysis, this one from September 2014, Lopresti and Drummund combined data from six randomized placebo-controlled trials and concluded, “Saffron had large treatment effects and, when compared with antidepressant medications, had similar antidepressant efficacy. Saffron’s antidepressant effects potentially are due to its serotonergic, antioxidant, anti-inflammatory, neuro­endocrine and neuroprotective effects.”9

Obviously, using whole flowers would be more cost effective than stigmata. Fukui tested an even more cost-effective idea in 2011. Study participants were asked to simply smell a tincture of saffron several times a day. The saffron was dilute enough that the participants could not detect whether they had the tincture that contained saffron or the placebo. This no-cost intervention nevertheless significantly changed cortisol and other serum markers.10 Fukui’s study encouraged Dr. Davis and me to favor saffron tea over capsules, as it might act in part via an aromatherapy effect.

Saffron’s effect on cancer is of great interest. Most if not all cancer patients will experience some degree of depression, and the idea that an effective antidepressant might also provide benefits against cancer is attractive. An October 2011 study reported that a molecular constituent of saffron called crocetin “significantly enhanced the cytotoxicity induced by vincristine” against cervical, NSCLC, ovarian, and breast cancer cell lines.11Another October article described using saffron in a liposomal form to increase cytotoxic action against HeLa and MCF-7 cells.12 A May 2011 paper reported that “saffron exerts a significant chemopreventive effect against liver cancer through inhibition of cell proliferation and induction of apoptosis.”13 An April 2011 paper reported that crocetin “affects the growth of cancer cells by inhibiting nucleic acid synthesis, enhancing anti-oxidative system, inducing apoptosis and hindering growth factor signaling pathways.”14 Papers from both May 2011 and 2010 suggest a potential benefit against lung cancer, the more recent telling us, “Saffron could decrease the cell viability in the malignant cells as a concentration- and time- dependent manner… [and could] be considered as a promising chemotherapeutic agent in lung cancer treatment in future.”15

An October 2010 paper had reached a similar conclusion: “The extract exerts pro-apoptotic effects in a lung cancer-derived cell line and could be considered as a potential chemotherapeutic agent in lung cancer.”16 A January 2011 paper reported that “Crocetin inhibits invasiveness of breast cancer cells through downregulation of matrix metalloproteinases.”17 Other papers have suggested possible utility in treating pancreatic cancer and lymphoma.18″20

Hosseni et al. reported in September 2015 the results of their small clinical trial in which 13 patients with cancer metastasized to the liver were divided into two groups. Both groups received standard chemotherapy treatment. Patients in one group received 50 mg of saffron in a capsule twice a day during chemotherapy, while the second group received placebo. Of the 13 patients who started, only 7 finished the study. Two of the 4 patients who took saffron showed a partial and complete response. No response was seen in the placebo group. Admittedly, the sample size is too small for this study to be convincing. On the other hand, most of us would probably volunteer to get the saffron if we were offered it and not the placebo.21

A September 2015 article published in Oncotarget by Rangarajan and fellow researchers at Kansas University describes an experiment in mice which suggests that saffron extracts strikingly inhibit pancreatic cancer cell growth in both cell cultures and in mice. “The mice who were given the crocetinic acid demonstrated a 75 percent reduction in their tumor growth, while the mice in the control group, which didn’t receive the crocetinic acid, actually saw a 250 percent increase in tumor growth.”22

Saffron continues to appear quite safe to use, even in high- risk patient populations. A September 2015 paper by Mousavi et al. reported on a double-blind, placebo-controlled study performed on patients with schizophrenia. A total of 66 male patients were divided into three groups. While receiving their normal treatment, they also received a 12-week treatment with an aqueous extract of saffron (15 mg twice daily), crocin (15 mg twice daily), or placebo. Sixty-one patients completed the trial; none of them reported a serious side effect. White blood cell counts increased significantly in patients receiving saffron aqua extract, but it was within the normal range and had no clinical significance. Other hematologic components, markers of thyroid, liver, and kidney, or inflammation markers had no statistically significant difference among the groups.23

Recent publications suggest that saffron has benefit for a range of other conditions. Human clinical trials have been published in the last year or two, suggesting a benefit in depression, Alzheimer’s disease, glaucoma, macular degeneration, and erectile dysfunction.24-29

Studies on depression have advanced, moving from treating patients with mild to moderate depression in 2014 to a study on treating major depressive disorders in 2015.30,31

I used to tell patients interested in taking saffron that they should make a water alcohol extraction, adding half an ounce of boiling water to a gram of saffron, lettng it steep for a few days and then adding an equal volume of vodka and dosing it by the drop. While that method remains sound, both Mark Davis and I apparently simultaneously tried the same experiment; we both mixed a gram of saffron into half a cup of honey. Dr. Davis isn’t the only colleague who shares my interest in saffron; I’ve been trading abstracts and full text articles on saffron with Dr. Davis Lamson, the other “Davis” in my world.

There is something emotionally touching to find both “Davis Senior” and “Davis Junior,” the former being more than twice the age of the younger, fascinated by the same herb. It brings a sensation of confluence; we have all independently adopted the same therapy at the same time into our practices. To my amusement, Davis Lamson’s method of calculating the dose of milligrams saffron per teaspoon of honey suspension was far more complicated and involved convoluted conversions of cups to milliliters then back to teaspoons, while Mark Davis and I took the simple route of simply dividing 1000 mg/gm by 24 tsp/ half-cup honey; we all ended up with about 42 mg saffron/ tsp honey.

In the end, this honey suspension experiment did not work as well as Dr. Davis and I had hoped. Saffron is so very light; despite how viscous honey is, the saffron floats to the top of the honey. Dr. Davis has already modified his approach and meticulously hand-grinds the saffron filaments with a mortar and pestle before mixing it in. I take a simpler approach; when the saffron floats to the top, I just stir it back in. It isn’t a big deal.

I find myself feeling quite pleased with this saffron business. Perhaps it is all the saffron I’ve consumed of late. I think it is something else. The idea that Dr. Davis, Dr. Lamson, and I have wandered along our own paths to arrive at much the same place at the same time is pleasing. It is nice to find oneself in such fine company.

Coenzyme Q10 and atrial fibrillation

from  www.drjanson.com

Atrial fibrillation (AF) is a condition in which the smaller chamber of the heart does not beat regularly, but merely quivers with no rhythmic contraction. This leads to reduced heart function, but because the atrial beat contributes only about 20 percent of the blood to the left ventricle (the rest passes passively through the mitral valve) it is usually not a debilitating condition. However, because the chamber is not contracting, the blood is more likely to coagulate while collecting in the intricate channels of the atrial wall. For this reason, patients who are in persistent AF are usually put on anticoagulants, such as warfarin (Coumadin), or some of the newer agents used for the same purpose, to prevent a dislodged clot from causing a stroke or other tissue damage.

Patients with heart failure often develop AF, and they may be at a higher risk of more severe cardiac arrhythmias, depending on the severity of their heart failure. In a new study, 102 heart failure patients were given either a combination of the usual heart failure drugs with a placebo, or the same drugs plus a daily supplement of 30 mg of coenzyme Q10. The subjects included 72 men and 30 women aged 45 to 82 years. They were evaluated at the start of the study by electrocardiogram, Holter monitor for 24 hours, and blood levels of inflammatory substances that are markers for heart risks. They were then evaluated again after 6 months and 12 months.

At both follow-up evaluations, those subjects in the coenzyme Q10 treatment group had a significantly lower incidence of AF. At 12 months, the incidence of AF was 6.3 percent in the group treated with coenzyme Q10, compared with 22.2 percent in the control group. The heart muscle function (ejection fraction) was significantly better in the treatment group (24 percent increase) at both follow-up evaluations compared to the control group (19 percent increase). In addition, the inflammatory markers were markedly lower in the coenzyme Q10 treatment group than in the controls. For example, the decline in C-reactive protein (CRP) levels in the medication-only group was 20 percent, but in the coQ10 group the decline was 40 percent. (Zhao Q, et al., Effect of coenzyme q10 on the incidence of atrial fibrillation in patients with heart failure. J Investig Med. 2015 Jun;63(5):735-9.)

Practical guidelines:

Coenzyme Q10 is essential for energy production in muscle cells, and the heart requires more than any other muscle. Levels are often too low in heart patients, and treatment with statin drugs can lower it further. The dose of coenzyme Q10 in this study was very low compared to typical treatment levels (30 mg as opposed to 100 to 400 mg, or even higher in heart patients with more severe disease).

It is easy to design a study to fail, and I am surprised that this study showed such statistically significant benefits with such a small dose and with a relatively small group of subjects. In the citations found with this study, only one article gives the specific dose of coenzyme Q10, and in that one the dose averaged 100 mg per day, so I am surprised that they chose to treat with only 30 mg. My recommendation is a dose of 100 to 200 mg per day (I take 400 mg) and ubiquinol (the reduced form) is likely to be better than the more common ubiquinone (the oxidized form), although this is converted in the body to ubiquinol.

Nick’s Comment:  Another treatment is using a mixture of Lecithin and vitamin B5 which helps increase the neurotransmitter that regulates heart rate.Read the article about this treatment here  http://www.townsendletter.com/FebMarch2013/milner0213.html

Acupressure Improves Sleep Among Menopausal Women

By MASSAGE Magazine October 1, 2015

To complement the Research Reports in the October 2015 issue of MASSAGE Magazine. Summary: In a recent study, self-administered acupressure significantly improved sleep quality among menopausal women experiencing sleep difficulties.

The consistent use of acupressure, applied at home as a self-care technique, resulted in a significant improvement in sleep quality among menopausal women, according to recent research.

The study, “The effect of acupressure on sleep quality in menopausal women: a randomized control trial,” involved 120 menopausal women ranging in age from 41 to 65, with a score higher than five on the Pittsburgh Sleep Quality Index.

The women were randomly assigned to either the acupressure group, the sham acupressure group or the control group. Those in the acupressure and sham acupressure groups were trained to use circular massage covering about one centimeter in diameter on specified points with about three to four kilograms of pressure. The women in the control group had a health-based conversation once a week.

Acupressure techniques assigned

Subjects in the acupressure and sham acupressure groups were asked to perform the techniques at home for 10 minutes two hours before going to sleep. They were instructed to do so every night except Fridays for four weeks in a row.

According to the researchers, women in the acupressure group were trained to massage four acupoints: Shenmen on the wrist crease; Sanyinjiao point (SP6) on both feet; Fengchi on the hairline at the back of the neck (occipital area); and Yintang at the top of the nose on the centerline between the eyebrows. Women in the sham acupressure group were instructed to massage four sham acupoints.

( You can find the points with these instructions…..Shenmen On the front of the wrist toward the inner end of the wrist crease just inside of the small prominent bone, Sanyinjiao three fingers above the inner ankle bone behind the tibia, Fengchi in the soft spot at the back of the neck, one and a half fingers from the midline and just below the margin of the skull bone, Yintang at the midpoint between the inner ends of the eyebrows. Find the most tender spot in the area and massage the point until the sensation reduces)

The results

The main outcome measure for this study was sleep quality, as measured by the Pittsburgh Sleep Quality Index. Results of the research showed a significant improvement in sleep quality among the women in both the acupressure group and the sham acupressure group as compared to the control group. However, the improvement in sleep quality was much greater among women in the acupressure group as compared to the sham acupressure group.

“The total improvement of [Pittsburgh Sleep Quality Index score] in comparison to baseline was 41 percent in the acupressure group and 17 percent in the sham acupressure group,” stated the study’s authors.The researchers concluded that acupressure is effective when it comes to improving sleep quality among menopausal women.

Nick’s comment:  Even though this study was done with menopausal women the treatment can be used by anyone and at any age.

About the Authors

Authors: Zahra Abedian, Leila Eskandari, Hamid Abdi and Saeed Ebrahimzadeh.

Sources: Evidence-Based Care Research Centre, Department of Midwifery, School of Nursing and Midwifery, Sheikh Hospital, Mashhad University of Medical Sciences, Mashhad, Iran; Health Center, Semnan University of Medical Science, Semnan, Iran. Originally published in the July 2015 issue of the Iranian Journal of Medical Sciences, 40(4), 328-334.

Is Acne Due To Sugar, Dairy Products, And Bad Fats?

From: drmurray.com

Introduction

Acne is clearly associated with diet. Strongly linked to acne is a diet high in refined carbohydrates, dairy, and the wrong type of fats. In Westernized societies, acne is a nearly universal skin disease afflicting 79% to 95% of teenagers. In men and women older than 25 years, 40% to 54% still have some degree of facial acne. In contrast, acne is extremely rare in societies consuming healthful traditional diets.

Despite the now overwhelming scientific evidence linking diet and acne, many dermatologists still cling to the myth that diet has no impact on acne. They are wrong. It is now time for these doctors to apply the knowledge of nutrition with their patients by stressing the avoidance of the offending foods, especially refined carbohydrates.

Background Data:

Over the past few years the role of diet in acne has been strengthened because of a deeper knowledge of the underlying disturbances in the skin that contribute to acne. While acne is related to the metabolism of testosterone, there is another cofactor that is extremely sensitive to diet. This hormone, insulin-like growth factor 1 (IGF-1), is the major growth hormone of puberty and is one of the key reasons why acne affects teenagers. The level of IGF-1 correlates with the severity of acne, not testosterone or increased conversion to the more powerful form dihydrotestosterone (DHT). The effects of IGF-1 on the skin which promote acne are clearly are related to dietary factors, especially too much refined sugar.

A high sugar intake is one of the strongest dietary links to acne. A high intake of sugar influences IGF-1 and testosterone metabolism in the skin in a manner that promotes excessive sebum production and acne. It clearly worsens the severity of acne based upon both experimental and clinical studies. In contrast, a diet that restricts refined carbohydrates and has a lower glycemic load reduces sebum production and favorably effects acne.

A number of other dietary factors have been identified as major contributors to acne. For example, milk and other dairy products are a significant problem for many acne sufferers. In addition to detrimental fats, dairy products contain hormones that can impact sebum production, as well as promotes an increase in IGF-1.

New Data:

To further evaluate the role of IGF-1 in acne researchers examined 60 acne cases and 40 gender- and age-matched, healthy subjects, representing the control group. Examination included skin biopsies.

Results showed that IGF-1 levels were higher in all acne lesions as compared to normal skin in all areas of the skin. Interestingly, there was also a significant association between a strong intensity of IGF-1 and high body mass index (BMI) values. Individuals with acne that had a BMI ≥ 30, a clear sign of obesity, had stronger IGF-1 intensity compared to those with a low (< 30) BMI value. In addition, dairy product intake was also strongly linked to acne severity.

The researchers concluded with “The significant association between strong IGF-1, high BMI, and severe acne underscores the value of dietary intervention in the management of AV.”

Commentary:

What this study really signified was that acne maybe a sign of localized insulin resistance in the skin. That is why acne severity correlated with the degree of obesity. In the early 1940s some dermatologists began referring to acne as “skin diabetes.” The reasons were very interesting. Although results from oral glucose tolerance tests in acne patients showed no differences from controls in blood glucose measurements, when researchers looked at the levels of glucose within the skin through repetitive biopsies, it revealed that the acne patients’ skin glucose tolerance was significantly disturbed.

Here is my take: anything that leads to a transient increase in skin sugar levels can worsen acne. This obviously includes ingesting a high sugar beverage or meal, but can also include the effects of stress (cortisol); deficiency of nutrients necessary for proper utilization of insulin and glucose; and other factors that adversely effect blood sugar control (e.g., abdominal obesity).

In addition to eliminating sugar and dairy, another key factor that I have found to be important in many patients with acne is to eliminate foods high in salt (most salt is “iodized”; this means that it has iodine added to it). The reason is that many acne sufferers are extremely sensitive to too much iodine – and that can lead to acne lesions.

I also recommend eliminating fried foods and foods containing trans-fatty acids (milk, milk products, margarine, shortening and other synthetically hydrogenated vegetable oils). These fats should be avoided as they increase inflammation in sebaceous glands.

In regards to nutrients required in acne, zinc is absolutely critical and has been shown to produce fantastic results in many cases in double-blind studies. Dosage is 30-45 mg per day. Use a highly absorbable form such as zinc picolinate.

High-chromium yeast is known to improve glucose tolerance and enhance insulin sensitivity and has been reported in an uncontrolled study to induce rapid improvement in patients with acne. Other forms of chromium may offer similar benefits. Dosage 400 mcg per day.

Finally, I think it is entirely appropriate to refer to acne as “skin diabetes.” It drives home important points about the underlying cause and its treatment.

An Unexpected Superfood: All About Eggs

From: Dynamicchiropractor.com

About 40 years ago, excessive dietary cholesterol was labeled a public health concern. Specifically, it was thought that there was a causal link between consumption of cholesterol-laden foods and increased risk of heart disease.1 As a result, for many years, one of the healthiest and most convenient food options suffered from a smear campaign that boosted sales of “egg alternatives.” But as happens so often, the truth  eventually comes out. In the case of eggs, the reality is they’ve gotten a bad rap.

Cholesterol: Good and Bad

The original confusion regarding egg consumption stemmed from their cholesterol content. The average large egg contains more than 200 mg of cholesterol, which accounts for about two-thirds of the recommended daily allowance. Since high cholesterol was linked to heart disease, it seemed logical to suggest limiting any foods with a high cholesterol content. Thus, eggs became a food to be avoided at all costs, resulting in about a 30 percent per-capita drop in egg consumption among Americans.2

Then scientists began to recognize the difference between “good cholesterol” and “bad cholesterol.” Healthy foods with “good fats” will raise HDL (high-density lipoprotein) or goodcholesterol levels, which is beneficial.3 Suddenly, eggs weren’t so bad after all.

Healthy and Nutritious

The reality is that eggs are an amazing source of protein, vitamins, minerals, amino acids, omega-3 fatty acids and antioxidants. While once considered a health risk, the egg can actually be called a “superfood.”4 Yes, the yolk does contain the lion’s share of cholesterol, but it also contains almost 3 grams of protein and is a great source of vitamins A, D, B6, B12 and iron. Consuming only the egg white eliminates many of the nutrients and all of the antioxidants found in eggs.4-5

Eggs (yolk and white) contain vitamins A, B2, B5, B6, B12, D, E, and K, calcium, folate, phosphorus, selenium and zinc. As a whole, the egg has 77 calories, 6 grams of protein, 5 grams of healthy or good fats, and omega-3 fatty acids, which lower triglycerides (a well-known risk factor for heart disease).4-5

This amazing food also contains the cell membrane-building nutrient choline, which is lacking in almost 90 percent of diets. Choline is important from a health perspective because it promotes normal cell activity, liver function and nutrient transportation in the body. Then there’s the nine essential amino acids the egg contains.5

Last, but not least, eggs can actually be beneficial for eye health, since they contain the important antioxidants lutein and zeaxanthin, which have shown to help prevent macular degeneration and cataracts.4

Convenient and Versatile

With all its amazing nutritional and health benefits, the egg is a great meal or snack. Whether boiled, poached, scrambled or fried, it can be part of any meal, and when you’re on the run, it is probably one of the most healthy items to eat on the go. With zero carbs, no sugar, no gluten and 6 grams of protein, an egg should be a dietary staple.5

Organic or Non-Organic?

As with many food items, it is my recommendation that the best source is always going to be organic. Surprisingly, the omega-3 levels in eggs can actually be affected by the hens’ diet and can be increased in either organic or conventional eggs. However, clearly a healthier diet and better care are provided to hens that lay eggs labeled organic.6

A primary concern in non-organic eggs may be contamination. However, while chicken meat has tested positive for arsenic and other contaminants, a study in 2011 tested 497 egg samples and found no residue of pesticides, contaminants or veterinary drugs including antibiotics. A poultry scientist from Auburn University, Pat Curtis, says that this shouldn’t be surprising, as chemicals are not typically given to laying hens, and when they are, there is a “mandated withdrawal period” before their eggs can be sold.6

While this may be comforting, I suggest that to avoid any risk of contamination by pesticides or other chemicals, organic will always be the best source.

Allergy Information

According to the Mayo Clinic, eggs are one of the most common food allergen for children, with symptoms manifesting as early as infancy.7 While allergic reactions may vary from one person to another, they will generally occur soon after exposure and can include the following: skin inflammation or hives; nasal congestion, runny nose and sneezing; digestive symptoms such as cramps, nausea and vomiting; and asthmatic signs and symptoms such as coughing wheezing, chest tightness or shortness of breath.7-8

One of the easiest ways to test for food allergens is to keep a food or dietary journal. Parents can track what their child eats and when they have an allergic reaction; then remove eggs from the child’s diet to see if there is a reduction or elimination of symptoms.9

If your child patient is allergic to eggs, it helps if parents are aware of potentially hidden sources of egg in the child’s diet such as: marshmallows, mayonnaise, baked goods, breaded foods, processed meat, salad dressings, most pastas and even pretzels, as they are typically dipped in an “egg wash” before being salted. Additionally, there are manufacturing terms that can indicate the presence of eggs, including albumin, globulin, lecithin, livetin, lysozyme, vitellineand words starting with the prefix “ova” or “ovo,” such as ovalbumin or ovoglobulin.7-8

The Vaccine Link

Some vaccines actually contain egg proteins and may pose a risk of triggering an allergic reaction. While some sources say the risk is minimal and that informing the pediatrician of the egg allergy can avoid any complications, it is wise to consider these concerns and make sure parents are informed.8-10 The following vaccines are produced with eggs or egg protein:8-10

§  Measles-mumps-rubella (MMR) vaccines are produced using eggs.§  Flu (influenza) vaccines sometimes contain small amounts of egg proteins.

§  Yellow fever vaccine can provoke an allergic reaction in some people who have egg allergies.

§  Other vaccines are generally not risky for people with an egg allergy, but it is always best to discuss concerns with a doctor, as they can test for allergic reactions.

An Egg a Day

Eggs are one of the most beneficial food items available for consumption. They are incredibly filling and high in protein, which is by far the most filling macronutrient. Eggs score high on the satiety index, which measures the ability of foods to induce feelings of fullness and reduce subsequent caloric intake. When all is said and done, for any meal or snack, you can’t beat an egg.

Getting Kids to Consider Eggs

Little ones can be extremely picky eaters, particularly during the first 10 years of life, but introducing the egg early may help foster a healthy protein habit. A simple way of using the egg for breakfast is creating an egg burrito, which also gives parents the opportunity to fill gluten-free tortillas with finely chopped veggies. For Paleo families, a lettuce wrap will substitute for grain products. Half a hard-boiled egg with a slice of apple or avocado can serve as a balanced snack.

For the sneak approach, scrambled eggs, finely chopped and added to spaghetti sauce, can do the trick. And a raw egg (presuming you know the source of your eggs) added to a smoothie will never be noticed.

Nick’s comment:  I have treated many people with severe migraines and after several treatments they are significantly reduced or eliminated completely. The main culprit besides either a short leg or short pelvis is a trigger point in the lower trapezius that initiates the migraine process.  Once lifts are used to correct the short anatomy the trigger point is eliminated and then… no more headaches.  I had migraines since I was in elementary school and have used lifts and had the trigger point treated,  I haven’t had any kind of headache for 15+ years.

This Surprising Cure for Skin Irritations Also Cures Toenail Fungus

HEALTH NOTES from www.secondopinion.com

Here’s a remedy that everyone should have in their home. It is so versatile. I have been prescribing it for years for all kinds of skin conditions. It helps everything from insect bites to skin pigments to wrinkles.

I’m talking about ozonated olive oil. Now a new study shows that it works for one of the most obnoxious skin problems out there — onychomycosis.

Now if you don’t know what onychomycosis is, don’t feel too bad. Most people know it simply as toenail fungus. But no matter what you call it, this is one of those skin disorders that bugs people the most. It’s unsightly. It makes it hard to trim the nails. And it’s incredibly difficult to get rid of. The conventional treatment is to use antifungal drugs like ketoconazole. But often these drugs can be toxic and expensive, and frequently they don’t work. This new study shows that ozonated olive oil works much better than even ketoconazole.

The researchers studied no less than 400 patients with onychomycosis. They treated half of them with ozonated olive oil twice a day. They treated the other half with ketoconazole cream 2%. The study went on for three months. They considered a patient cured when the nails regained the normal color, growth, and thickness, and also had a negative fungus culture. Compared to the ketoconazole group, the ozone group responded better and faster.

The ozone group saw positive changes within one month while the ketoconazole group took three months to see significant changes. And 95% of the ozonated oil patients were cured while only 13.5% of the ketoconazole group could make that claim. But it gets even better. After one year, only 2.8% of the ozonated oil folks had a recurrence compared to 44.4% of the drug group. And here’s the best part.

Ozonated olive oil is safe, inexpensive, keeps forever, and is effective for all kinds of skin disorders. Every home should have it available. You can order it by calling toll-free 877-543-3398. If you have any kind of irritation of the skin from a rash to an infection to an insect bite, it can help. So before you run right down to the dermatologist, just apply some of the oil two to three times per day. In all likelihood, you will save yourself the trip.

Ozonated olive oil is made by bubbling up ozone through olive oil. Through the process, the olive oil picks up the ozone and various naturally occurring peroxides are formed. It is these peroxides that are toxic to bacteria and fungi while at the same time stimulating the body’s own natural healing responses.

REF: Menéndez, S., L. Falcón, and Y. Maqueira. “Therapeutic efficacy of topical OLEOZON® in patients suffering from onychomycosis.” Mycoses. 2011 September;54(5):e272-7.

Natural Support For Stress, Anxiety, And Insomnia

from http://doctormurray.com/

Everyday stress is a normal part of modern living. Job pressures, family arguments, financial woe, traffic and time management are just a few of the stressors we face on a daily basis. For some people, the stress can be overwhelming and may lead to anxiety and insomnia. Fortunately, there is a safe and effective natural remedy that is quickly gaining in popularity in North America.

Natural promotion of a relaxed state

Gamma-aminobutyric acid (GABA) is a natural calming and antiepileptic agent in the brain. In fact, it is one of the brain’s most important regulators of proper function. It appears that many people with anxiety, insomnia, epilepsy and other brain disorders do not manufacture sufficient levels of GABA, according to a 2002 article in the journal Molecular Psychiatry. Many popular drugs such as Valium, Neurontin, baclofen and Valproate act by increasing the effects of GABA within the brain. However, although these drugs have numerous side effects and are highly addictive drugs not suitable for long-term use, GABA in the right form is completely safe and remarkably effective, without side effects.

Studies with synthetic GABA have shown that it does not produce the same benefits as natural PharmaGABA—a special form of GABA naturally manufactured from Lactobacillus hilgardii—the bacteria used to ferment vegetables in the preparation of the traditional Korean dish kimchi.

Alpha-wave production in the brain

Unlike chemically produced, synthetic GABA, natural PharmaGABA is able to produce relaxation with greater mental focus and energy. Specifically, research has shown that PharmaGABA increases the production of alpha brain waves (a state often achieved by meditation and characterized by being relaxed, with greater mental focus and mental alertness). It also reduces beta waves (associated with nervousness, scattered thoughts and hyperactivity).

PharmaGABA is approved for use in Japan as an aid to conquer stress and promote relaxation. It is a very is a popular ingredient in functional foods and beverages, as well as dietary supplements designed to produce mental and physical relaxation without inducing drowsiness. The most popular applications of PharmaGABA are in chocolate and coffee beverages. It is particularly helpful in counteracting the effects of caffeine.
PharmaGABA is fast-acting, especially when it is taken in a chewable tablet. Generally, the effects are felt within the first 15 minutes and have been shown to last up to four to six hours.

PharmaGABA is clinically proven

Clinical studies with PharmaGABA have yielded some very interesting results. For example, a 2006 study in the journal Biofactors had subjects who were afraid of heights traverse a suspension bridge that spanned a 150-foot canyon. Halfway across the bridge, the researchers took a saliva sample and measured blood pressure of the participants. What the researchers were looking for in the saliva was the level of secretory IgA—an important antibody in saliva that helps fight infection. Typically, during times of stress saliva levels drop, sometimes quite precipitously. In this experiment, subjects experienced drops in secretory IgA levels if they were only given a placebo, but when they were given PharmaGABA, the secretory IgA levels in the saliva were maintained halfway across the bridge and actually increased upon completion of the crossing.

A 2007 study with PharmaGABA published in Alternative Medicine Review demonstrated an impressive ability to improve sleep quality. The ability to feel refreshed and ready to tackle the day requires us to achieve deep levels of sleep and to stay in this deep sleep for sufficient time. Unfortunately, many people do not achieve these deep levels of sleep. Conventional sleeping pills actually inhibit deep levels of sleep and disrupt normal sleep patterns, causing people to wake up feeling more tired when they went to bed. That is definitely not the case with PharmaGABA.

Dosage recommendations

PharmaGABA can be used whenever someone feels a bit “stressed out.” For best results use it in a chewable tablet form at dosage of 100 to 200 mg up to three times daily. To promote a better night’s sleep, take 200 to 300 mg at bedtime. PharmaGABA is completely safe and without any known adverse drug interaction. As a general guideline, take no more than 600 mg within a six-hour period and no more than 1,200 mg within a 24-hour period.

Additionally:  Search for and read my articles on Theanine, Lavender, Stress Busters and Bacopa on my website.