How to Be Thankful For Your Life by Changing Just One Word

Hi, I’m James Clear.

This article is an excerpt from Atomic Habits, James Clear’s New York Times bestselling book.

My college strength and conditioning coach, Mark Watts, taught me an important lesson about how to be thankful that applies to life outside of the gym as well as inside it…

As adults, we spend a lot of time talking about all of the things that we have to do.

You have to wake up early for work. You have to make another sales call for your business. You have to work out today. You have to write an article. You have to make dinner for your family. You have to go to your son’s game.

Now, imagine changing just one word in the sentences above.

You don’t “have” to. You “get” to.

You get to wake up early for work. You get to make another sales call for your business. You get to cook dinner for your family. By simply changing one word, you shift the way you view each event. You transition from seeing these behaviors as burdens and turn them into opportunities.

The key point is that both versions of reality are true. You have to do those things, and you also get to do them. We can find evidence for whatever mind-set we choose.

I once heard a story about a man who uses a wheelchair. When asked if it was difficult being confined, he responded, “I’m not confined to my wheelchair—I am liberated by it. If it wasn’t for my wheelchair, I would be bed-bound and never able to leave my house.”1 This shift in perspective completely transformed how he lived each day.

I think it’s important to remind yourself that the things you do each day are not burdens, they are opportunities. So often, the things we view as work are actually the reward.

You don’t have to. You get to.

CHECK HIS SITE FOR MORE GOOD TIPS (the link is above)

Health Benefits of Elderberry

1. Elderberries are rich in various beneficial compounds including:

Anthrocyanins– Anthrocyanins are a subgroup of the flavonoid class. Research has shown they have an ability to reduce cancer cell proliferation as well as inhibiting tumor formation. These phytochemical can be found  abundantly in cereals, cocoa, honey, fruits, nuts, olive oil, teas, vegetables, and wines. Anthrocyanins have also demonstrated a strong link to cardiovascular disease protection.

Antioxidants– Molecules that prevent or delay some types of cell damage.

Flavonoids– Also known as bioflavonoids, these compounds are a class of plant and fungus. In vitro studies have shown flavonoids to have anti-allergic, anti-inflammatory, antioxidant, antibacterial, anti-fungal, antiviral, and anti-cancer activity. Common foods containing flavonoids are: black tea, blueberries, citrus, cocoa, parsley, peanuts, and wine.

Phenolic acids– Phenolic acids are a type of polyphenol. Other polyphenols include flavonoids. Phenolic acids have antioxidant and  anti-inflammatory benefits. These polyphenols are found abundantly in plant-based foods.

Quercetin– A flavonoid rich in antioxidants. Quercetin has an antihistamine effect which helps alleviate watery eyes, a runny nose, and swelling. Quercetin has also been found to support cardiovascular health.

Rutin– A flavonoid that helps with vitamin C absorption and collagen production in the body. This flavonoid can help with treating hemorrhoids, high blood pressure, and reducing cholesterol levels.

Additionally, elderberries contain a high level of vitamins C, A, and B6 and are also naturally high in iron, potassium and betacarotene. 

2. Elderberry provides cold and flu relief

Elderberries are rich in anthrocyanidins which are known to have immunostimulant effects. Stimulating and strengthening the body’s natural fighting mechanisms makes for a much more speedy recovery. When it comes to cold and flu relief, elderberry reduces swelling in the mucus membranes, helping to reduce cold and flu symptoms as well as sinusitis. A 2016 double blind placebo controlled trial of 325 people showed that using elderberry reduces the duration of a cold and its symptoms by 2 days.Other studies have shown the flavonoids present in elderberry extract to bind to the H1N1 human influenza virus. Repeat findings of elderberry extract’s ability to significantly improve most flu symptoms has led researchers to conclude that the extract is effective in controlling influenza symptoms. The extract was found to be so effective that it was compared with Amantadine and Oseltamivir (Tamiflu)— prescription medications.

3. Elderberry relieves allergies

Since elderberry stimulates immune function and reduces inflammation, it’s a great natural remedy for allergies. Elderberrycan help effectively relieve allergy symptoms such as inflammation of the sinuses, sneezing, swelling, itching, watery eyes, runny nose or stuffy nose. This potent herbal remedy also aids in detoxification.

4. Elderberry naturally lowers blood sugar 

Elderberry has traditionally been used as a natural remedy for diabetes. Studies have shown elderberry extract naturally helps lower blood sugar levels in two ways, a) by stimulating the metabolism of glucose, b) stimulating the secretion of insulin.

How to consume elderberry

Elderberry is available in a wide variety of preparations, including:

• Astringent
• Capsules
• Infusions
• Jams
• Juice
• Liquid
• Lozenges
• Ointments
• Pills
• Powder
• Sprays
• Syrup
• Tea
• Wine

For best results, pair elderberry with echinacea and olive leaf.

Top 8 Recommended Essential Oils For Respiratory Health + Tips on Using Essential Oils

https://www.journalofnaturalmedicine.com/top-8-recommended-essential-oils-for-respiratory-health-tips-on-using-essential-oils/

Essential oils are one of the best options for restoring respiratory health. Essential oils can quickly and effectively reduce swelling in the respiratory tract, help expel phlegm, and improve breathing. Their effect can be felt almost instantaneously and there are little to no adverse side effects when using essential oils for respiratory health. There is quite a large variety of essential oils available for an even wider variety of ailments. Most essential oils are available at low price points, making them a great, inexpensive choice for addressing ailments. A little oil, just a few drops goes a long way, so even the pricer oils are still a great, natural, cost-effective option.

1. Lemon Essential Oil

Lemon oil is an effective essential oil when it comes to congestion and coughs. The oil is derived from the skin of lemons. It is useful for treating sore throats in association to its antioxidant, antibacterial, and antioxidant properties. Scientific research and evidence has shown that lemon oil is able to inhibit bacteria growth and improve the immune system. In the Journal of Antimicrobial Chemotherapy, a study was published in 2001, which stated that antibacterial actions of essential lemon oil was effective against allergy and cold symptoms.

2. Frankincense Essential Oil

Frankincense essential oil is regarded as a highly powerful oil. Years ago, frankincense was at a stage valued higher than gold. Today, this oil is a fantastic anti-inflammatory when it comes to clearing nasal passages and lungs along with the regulation of breathing patterns. More specifically, it can assist in expelling phlegm out of the lungs. When treating a cold or a cough, use 2 to 3 drops of the oils in a diffuser.

3. Peppermint Essential Oil

Studies have suggested that antispasmodic activities in peppermint essential oil can help relieve coughing. This oil is better known when it comes to its antibacterial, antiviral, anti-inflammatory, antispasmodic, expectorant and antimicrobial properties. Peppermint is commonly used to treat respiratory infections, sinus infections, colds, sore throats and coughs. In the Journal of Ethnopharmacology a study which was published in 2010 has suggested antispasmodic activities in essential peppermint oil assists in relieving coughs. Menthol present in this oil is believed to soothe and calm sore throats, while relieving a cough in the way of thinning mucus.

4. Tea Tree Essential Oil

This essential oil contains antiviral, antiseptic and antimicrobial properties. Tea tree is a fantastic oil when it comes to bronchial congestion. This oil has been discovered to exhibit exceptional protective activities against fungi, yeast, and bacteria, which can be found in a study which has was released in 2000 from a German research team. Microbes are what cause inflammation that can deplete the person’s immune system, which often results in congestion and coughs and susceptibility to other infections. Tea tree essential oils contain antiviral, antiseptic and antimicrobial properties that fight off these microbes. This essential oil is effective for bronchial congestion, coughs and sore throats. For relief, apply 15 drops of a good quality tea-tree oil to the sinuses and neck for an effective cough remedy.

5. Eucalyptus Essential Oil

Eucalyptus oil is proven to be a useful aid for treating upper-respiratory infections and congestion. This high-quality oil also loosens mucus and lowers respiratory inflammation inside the lungs. Eucalyptus is  found in a variety of over-the-counter products when it comes to congestion, cough and cold relief. This is an essential oil associated with many health benefits when it comes to its effective abilities in improving respiratory circulation, stimulating the immune-system, and providing antioxidant protection. The active ingredient in this oil is known as cineole. With many long-term studies it has been indicated that essential eucalyptus oils are useful for treating upper-respiratory infections and congestion.

6. Thyme Essential Oil

Research suggests that thyme essential oil can assist in supporting the respiratory and immune systems. This is a preferred essential oil when it comes to congestion and coughs in association to its antimicrobial, antioxidant and antibacterial properties. It is these effects which assist in supporting the respiratory and immune systems. In 2011, there was a study which was published in the Medicinal Chemistry journal, where researchers studied the response of thyme oil to 120 different bacteria strains which were isolated from people suffering from respiratory infections. Results showed that this oil displayed strong activities against each of these bacteria strains. This means thyme essential oil is ideal for congestion, coughs and sore throats caused from colds and flu and other related illnesses.

7. Juniper Berry Essential Oil

This essential oil features over 87 active ingredients that includes antimicrobial, antifungal, antibacterial and antioxidant agents. Juniper Berry essential oil has a sweet and woodsy smell, which is found in various aromatherapy blends, fragrance sprays, and even household-cleaning products. This is an essential oil that is typically used for treating respiratory infections as well as sore throats. Research has gone onto show that this important essential oil has over 87 active ingredients which include antimicrobial, antibacterial, antioxidant and antifungal agents. In 2003 a study appeared in the Phytotherapy Research journal which discovered that antimicrobial activities associated with juniper oil was due to the combination of the compounds known as alpha-pinene, p-Cymene and beta-pinene.

8. Clove Essential Oil

Clove essential oil displays antimicrobial activities against various multi-resistant bacteria. This essential oil is commonly used for relieving sore throats, boosting the immune-system, which has to do with its stimulating, antiviral, antifungal, anti-inflammatory, antimicrobial and antiseptic properties. In the journal Phytotherapy Research a study was published in 2007 discovered that essential clove oil displays activities against several multi-resistant bacteria. When you feel a sore throat coming on or you are starting to cough, placing 1 drop of clove oilon your tongue is an effective remedy for these common issues.

Tips On Using Essential Oils For Congestion, Colds and Cough

1. Aromatherapy: Adding Essential Oils To Diffusers

Aromatherapy is an age old yet effective practice to relieve coughs. Add drops of your chosen essential oil into the diffuser. Diffusers are one of the best ways to use the above mentioned essential oils when it comes to coughs and congestion we described earlier on. A diffuser of high-quality is a worthwhile investment.

These diffusers work on breaking the essential oil down into very small molecules that spread through the air. This process will improve air quality in the room that you use it in. In this way diffusers work well for treating flu, sinus infections, congestion and colds.

2. A Hot And Healing Bath Soak

One of the other effective ways to use essential oils for colds, congestion and coughing is to add the oil into hot water in a bath. Relaxing and soaking in hot water with your favorite essential oil can work wonders when fighting a cold or flu. Below is a recipe you may want to try:

Ingredients

– 6 Drops of Tea Tree Oil

– 2 Drops of Thyme Oil

Directions

Add both the essential oils into hot or warm water in your bath. Make sure you do not use more than the recommended dose of thyme oil as it can result in irritation. You can also add some lavender or eucalyptus epsom salt to relax your muscles and joints. Relax and enjoy a healing bath.

Clearly sugar is not great for us. But it’s so delicious! And as anyone who’s ever sat down to eat one Twizzler and accidentally polished off the bag (i.e. everyone) can tell you, once you start, it can be hard to stop. If only there was something to interrupt the deadly and delicious cycle…One way people have been derailing the sugar train throughout the years is by consuming gymnema—a woody vine that grows in the tropics of India, Africa and Australia. Its bitter compounds have been used for centuries in traditions like Ayurveda to control sugar cravings and treat diabetes. There’s even evidence of the herb in use 2000 years ago in the treatment of “honey urine,” a poetic and archaic term for diabetes.

How Gymnema Works

Gymnema’s most noticeable effect is that after tasting the leaf, your tongue will be temporarily unable, or less able, to taste sweetness in foods. A 2017 article in Japan’s peer-reviewed Journal of Oral Biosciences found that gymnemic acids can interact with the sweet taste receptors on your tongue, making you unable to taste sweetness. And a 2014 study in Biomed Research International found that gymnemic acids are chemically similar to sugar molecules, and can block activation of the taste buds. It’s generally a pretty effective mechanism. Human trials reported in a 1999 article in the journal Chemical Senses found people’s ability to identify sweet taste after a gymnemic acid rinse in a blind trial was reduced to only 14 percent of their natural ability to identify it. Gymnemic acids can also attach to the surface of the intestine, preventing absorption of sugar molecules and reducing blood sugar levels. MedlinePlus reports that gymnema supplements “might affect blood sugar levels,” although the available evidence is not strong. For that reason, they caution that people with diabetes watch for signs of low blood sugar, and be especially careful of taking the herb alongside insulin.

Gymnema comes in many forms

The herb and its compounds are available over the counter, in several forms. Which one you choose depends on the effects you’re hoping for, and how much you mind bitter flavors.

Tea

One of the traditional ways of taking gymnema is as a tea. But it’s a bitter brew, and not the most user friendly way to consume the herb. You can buy packaged teabags like these from Amazon (currently $6 for 18), which gets such glowing reviews as “The taste is not bad like some reviewers mentioned.” It’s inexpensive and straightforward, at least.

Capsules

Gymnema is readily available in capsule or tablet form at health food stores and even at WalMart. (Prices vary, but one of the cheaper deals is $14.99 for 120 capsules.) While the capsules may bring about the effect of blocking intestinal absorption of glucose, they’re not going to have the immediate, taste-quieting effects of the tea.

Lozenges

There is a way to get the sweetness-deadening benefits of gymnema without having to put up with the taste of the tea: with a flavored lozenge. It’s sold commercially as Sweet Defeat, formerly known as Crave Crush. A 60-lozenge supply costs $49.99. Sweet Defeat has funded research, published in the Journal of Psychopharmacology and conducted by clinical psychologist Dr. Eric Stice and his team at the Oregon Research Institute, on the formulation of the lozenge. Stice and his research team recruited 67 adults and had them pick their favorite candy from a stash. Each one ate a single serving, and then took the lozenge or a placebo. Then, they were offered another sweet hit. The ones who’d gotten the active ingredient were 31 percent less likely to take a second candy and those that did reported “reduced candy pleasantness.”

What It’s Like to Try Gymnema

When Sweet Defeat’s advertisements started showing up in my newsfeed (making me feel seen, and not in a good way) it was pretty much only a matter of time until I pulled the trigger and ordered a supply. I spoke with Andrea Lawson, a customer who left positive comments on Sweet Defeat’s Facebook page, and she told me what to expect:“After I take a lozenge, anything sweet tastes really, really bad,” she says. “It’s kind of like eating cereal after you’ve just brushed your teeth.” She says that the toughest part of using Sweet Defeat is, well, using it. “The hard part is grabbing a lozenge when I’m having a sugar craving, rather than grabbing the cookie that’s right in front of me,” Lawson says. “That’s the real challenge.”Sweet Defeat’s single-lozenge foil envelopes are a cheery shade of blue. Each lozenge contains a milligram of zinc and two milligrams of gymnema leaf extract, as well as some sorbitol and spirulina extract.Like Lawson, the first hurdle for me was getting started. I knew I needed to try the lozenges, but I didn’t want to. I thought I’d start my experiment maybe tomorrow, after a nice little snort of ice cream tonight.When I finally decided to start my testing, in the interest of scientific rigor I bought a bag of mini Reese’s Peanut Butter Cups and a pint of Ben & Jerry’s Oat of This World. After two of the peanut butter cups, I tried a lozenge. It tasted minty and kind of medicinal, not at all unpleasant. My tongue felt weirdly blunted.After a few minutes, I unwrapped another peanut butter cup and, full of trepidation, bit into it.It tasted pretty great. I sat there and methodically ate [redacted] more. It didn’t slow me down on the ice cream, either.I kept a supply in my work bag and tried it several more times over the next few weeks, but it never managed to yuck my yum enough to stop me. The experience of eating it and the weirdly nice taste of the lozenge served as a reminder that I was trying to be less of a swine, so to some extent it made me more mindful, I guess.I don’t know if my love for sugar is just more powerful than other peoples’, or if it’s only a lucky few for whom gymnemic acids can truly block cravings. Gymnema does seem to work for plenty of people, even if it’s not enough to keep me out of the ice cream aisle. Gymnema products can be ordered from Emerson Ecologics   http://tinyurl.com/wellevate-me-nick-soloway

Original Article

Scientists agree: Coffee naps are better than coffee or naps alone 

If you’re feeling sleepy and want to wake yourself up — and have 20 minutes or so to spare before you need to be fully alert — there’s something you should try. It’s more effective than drinking a cup of coffee or taking a quick nap.It’s drinking a cup of coffee and then taking a quick nap. This is called a coffee nap.It might sound crazy: conventional wisdom is that caffeine interferes with sleep. But if you caffeinate immediately before napping and sleep for 20 minutes or less, you can exploit a quirk in the way both sleep and caffeine affect your brain to maximize alertness. Here’s the science behind the idea.

How a coffee nap works

  To understand a coffee nap, you have to understand how caffeine affects you. After it’s absorbed through your small intestine and passes into your bloodstream, it crosses into your brain. There, it fits into receptors that are normally filled by a similarly shaped molecule called adenosine. Adenosine is a byproduct of brain activity, and when it accumulates at high enough levels, it plugs into these receptors and makes you feel tired. But with the caffeine blocking the receptors, it’s unable to do so. As Stephen R. Braun writes in Buzz: The Science and Lore of Alcohol and Caffeine, it’s like “putting a block of wood under one of the brain’s primary brake pedals.” Now, caffeine doesn’t block every single adenosine receptor — it competes with adenosine for these spots, filling some, but not others. But here’s the trick of the coffee nap: sleeping naturally clears adenosine from the brain. If you nap for longer than 15 or 20 minutes, your brain is more likely to enter deeper stages of sleep that take some time to recover from. But shorter naps generally don’t lead to this so-called “sleep inertia” — and it takes around 20 minutes for the caffeine to get through your gastrointestinal tract and bloodstream anyway. So if you nap for those 20 minutes, you’ll reduce your levels of adenosine just in time for the caffeine to kick in. The caffeine will have less adenosine to compete with, and will thereby be even more effective in making you alert.

Experiments show coffee naps are better than coffee or naps

 Scientists haven’t directly observed this going on in the brain after a coffee nap — it’s all based on their knowledge of how caffeine, adenosine, and sleep each affect the brain independently.But they have directly observed the effects of coffee naps, and experiments have shown they’re more effective than coffee or naps alone in maximizing alertness.In a few different studies, researchers at Loughborough University in the UK found that when tired participants took a 15-minute coffee nap, they went on to commit fewer errors in a driving simulator than when they were given only coffee, or only took a nap (or were given a decaf placebo). This was true even if they had trouble falling asleep, and just laid in bed half-asleep during the 15 minutes.Meanwhile, a Japanese study found that people who took a caffeine nap before taking a series of memory tests performed significantly better on them compared with people who solely took a nap, or took a nap and then washed their faces or had a bright light shone in their eyes. They also subjectively rated themselves as less tired.Interestingly, there’s even some evidence that caffeine naps can help people go for relatively long periods without proper sleep. As part of one study, 24 young men went without proper sleep for a 24-hour period, taking only short naps. Twelve of them, who were given just a placebo, performed markedly worse on a series of cognition tests, compared with their baseline scores. Twelve others, who had caffeine before their naps, managed scores roughly the same as their baselines for the entire day.

How to take a coffee nap

 Taking a coffee nap is pretty straightforward. First, drink coffee. Theoretically, you could drink another caffeinated beverage, but tea and soda generally have much less caffeine than coffee, and energy drinks are disgusting. Here’s a good database (https://www.caffeineinformer.com/the-caffeine-database) of the amount of caffeine in many types of drinks.You need to drink it quickly, to give yourself a decently long window of time to sleep as it’s going through your gastrointestinal tract and entering your bloodstream. If it’s tough for you to drink a lot of hot coffee quickly, good options might be iced coffee or espresso.Right after you’re finished, immediately try to go to sleep. Don’t worry if it doesn’t come easily — just reaching a tranquil half-asleep stage can be helpful.Finally, make sure to wake up within 20 minutes, so you don’t enter the deeper stages of sleep and you’re awake when the caffeine is just starting to hit your brain.Voilà: the perfect coffee nap.

Original Article

Figs Relieve Constipation in Clinical Trial

Doctormurray.com

How crazy is it that Americans spend over $2 billion a year on laxatives to deal with constipation? Here is something else to ponder, studies designed to determine the percentage of adults suffering from chronic constipation put the number between 24% to almost 50%.

Rather than relying on laxatives and stool softeners, people need to wake up and look first to foods to improve digestive health. An elaborate new study has added figs to a long list of effective foods to aid intestinal health and relieve constipation.

Background Data:
The fig tree is native to the Middle East and Mediterranean and is one of the world’s first cultivated trees. The fig tree can trace its history back to the earliest of times with mentions in the Bible (remember the fig leaf?) and other ancient writings. Figs are grown in moderate climates all over the world with the five leading world producers being Turkey, Greece, the U.S., Portugal, and Spain. Approximately 99% of the U.S. crop in grown in California.

Figs have a unique, sweet taste; a chewy texture to their flesh and skin; and a crunchiness to their seeds.  Fresh figs are delicate and perishable, so most often figs are dried, either by exposure to sunlight or through an artificial process, creating a sweet and nutritious dried fruit that can be enjoyed throughout the year.   Figs range dramatically in color and subtly in texture depending upon the variety, of which there are more than one hundred and fifty. Some of the most popular varieties are:

·         Adriatic: the variety most often used to make fig bars, which has a light green skin and pink-tan flesh

·         Black Mission: blackish-purple skin and pink colored flesh

·         Kadota: green skin and purplish flesh

·         Calimyrna: greenish-yellow skin and amber flesh

·         Brown Turkey: purple skin and red flesh

Figs are high in natural simple sugars, minerals, fiber, and flavonoids.
Historically, figs have been recommended as a laxative as well as to nourish and tone the intestines.

 

Animal studies have confirmed these benefits. After feeding rats or beagles fig paste for three to four weeks, researchers have observed increases in the production of the protective mucin that lines the intestines, as well as improved peristalsis (the intestinal contractions that propel the food bolus through the intestines). Fig consumption also shortened the time fecal material stayed in the colon, as well as increased the fecal quantity indicating a pronounced prebiotic effect.

New Data:
To test the effects of figs as a laxative in humans with chronic constipation, a very elaborate study was conducted in Korea at the Clinical Trial Center for Functional Foods in the Chonbuk National University Hospital. In order to make the study double-blind, obviously figs could not be used because it would be impossible to make a placebo look just like a fig. So, the researchers made figs into a paste and also created a placebo paste out of flavoring agents, sugar and modified starch that had the same taste, smell and appearance as the fig paste.

Next, 40 subjects were selected who met the criteria of suffering from what is termed functional constipation. In functional constipation people experience reduced stool frequency (e.g., less than 3 bowel movements a week), hard stools, and difficulty or straining passing stools. Functional constipation is different from the irritable bowel syndrome (IBS) because it does not have the abdominal discomfort or pain, and a change in stool frequency or consistency characteristic of IBS.

The patients were then divided into two groups. One group got the fig paste that was equal to about 3 figs and the other got the placebo paste for 8 weeks. The primary outcome was colon transit time and secondary outcomes were based upon results from a questionnaire related to defecation.

The results were obvious and statistically significant in favor of the fig paste. In particular, there was a significant reduction in colon transit time and a significant improvement in stool type compared with the placebo. The colon transit time was reduced from 63 hours to 38 hours in the fig group. Stool consistency was improved (i.e., stools were softer) with fig paste consumption.

These results show that eating approximately 3 figs per day results in significant improvement in bowel function in patients suffering from chronic constipation.

Commentary:
The truth is that constipation will often respond to a high-fiber diet, plentiful fluid consumption, and exercise. This fact is well accepted and there is absolutely no argument from anyone in the medical community that focusing on these natural approaches should constitute the first step in the treatment of chronic constipation. Yet, we are purchasing $2 billion worth of laxatives each year? It just doesn’t make sense.

Especially important in relieving and preventing constipation is the recommendation of increasing dietary fiber. High levels of dietary fiber increases both the frequency and quantity of bowel movements, decreases the transit time of stools, decreases the absorption of toxins from the stool, and appears to be a preventive factor in several diseases.  The recommended daily intake is 25-35 grams of fiber from dietary sources. However, higher amounts may be more optimal for health as our evolutionary diet contained approximately 100 grams of daily fiber. Most Americans only get about 10-15 grams of fiber each day, hardly enough to help propel food through our digestive tract and nourish the microbiome.

Why Sleeping in on Weekends Could Be Bad for Your Health

secondopinionnewsletter.com

You’ve heard of jet lag. But have you heard of social jet lag? Jet lag refers to a sudden change in sleep hours after traveling across time zones. Social jet lag refers to going to bed later and waking up later on weekends than on weekdays. The two are similar — a sudden change in sleep hours. Sleeping in on weekends is a luxury that seemingly would translate to a net positive for health, rather than a negative. But is it?

Sierra B. Forbush, of my alma mater the University of Arizona in Tucson, said the disruption to the body’s natural sleep cycle caused by late-night weekend bedtimes followed by later wake times is not a good habit. Her research is showing that if you’re a weekday early riser, sleeping in on weekends could be hazardous to your health.

The results of her study of over 800 men and women were presented this past month at SLEEP 2017, the joint annual meeting of the American Society of Sleep Medicine and the Sleep Research Society. It showed that social jet lag was associated with a host of poor health outcomes, including chronic fatigue, poor mood, and even an increased risk for heart disease. Previous studies of social jet lag have associated the habit with a higher risk for substance use, especially smoking, and for obesity.

“Social jet lag … is caused by social responsibility,” Forbush said. “That could be your school or your work. Many people on weekdays wake up at, say, 7 a.m. to get to work by 8, but on the weekends they want to sleep in. We looked at how that shift affects your health.”

To do the study, Forbush and her colleagues used five different questionnaires. They included 984 men and women between the ages of 24 to 60 years in the study. Their overall health was self-reported as “excellent,” “good,” or “fair/poor.” They also measured the participants’ degree of cardiovascular disease, depression, fatigue, and sleepiness. Here’s what they found.

Social jet lag increased the risk of self-described poorer health, mood disorders, fatigue, and daytime sleepiness. Amazingly, each hour of social jet lag is also associated with an 11% increase in the likelihood of heart disease. The effects were independent of total sleep time and insomnia.

According to Forbush, “These results indicate that sleep regularity, beyond sleep duration alone, plays a significant role in our health. This suggests that a regular sleep schedule may be an effective, relatively simple, and inexpensive preventative treatment for heart disease as well as many other health problems.” I think I remember my grandmother telling me, “Early to bed, early to rise, makes a person both healthy and wise.” Now, it’s official.

The American Academy of Sleep Medicine recommends that adults should sleep seven or more hours per night on a regular basis to promote optimal health. And this study points out that in addition to getting enough sleep, healthy sleep requires appropriate timing and regularity. If you have trouble sleeping, taking supplements like Advanced Sleep Formula (800-791-3395) can help you get to sleep and get the full seven-plus hours of sleep you need for good health.

REF: https://www.sciencedaily.com/releases/2017/06/170605085326.htm.

Interesting and Impressive Benefits of Green Tea 

By Mercola.com

When you’re thirsty, pure water is always a good choice, but sometimes you may be craving something different – a cool refreshment on a hot summer day or a warm mug to sip on when temperatures plummet. Green tea fits the bill in both cases and, even better, provides significant benefits to your health.

You’re probably already aware that green tea is healthy… but you may be surprised to learn just how healthy it actually is. Green tea is one beverage you can feel good about enjoying even multiple times a day.

9 Health Benefits of Green Tea

1. Bioactive Compounds with Medicinal Properties

Green tea is rich in naturally occurring plant compounds called polyphenols, which can account for up to 30 percent of the dry leaf weight of green tea.

Within the group of polyphenols are flavonoids, which contain catechins. One of the most powerful catechins is epigallocatechin-3-gallate (EGCG), which has been shown to positively impact a number of illnesses and conditions.

2. Improve Brain Function

Green tea contains theanine, an amino acid that crosses the blood-brain barrier and has psychoactive properties. Theanine increases levels of gamma-aminobutyric acid (GABA), serotonin, dopamine, and alpha wave activity, and may reduce mental and physical stress and produce feelings of relaxation.1
Theanine may also help to prevent age-related memory decline2 and has been shown to affect areas of your brain involved in attention and complex problem-solving.3

3. Increase Fat Burning and Weight Loss

There is some evidence that long-term consumption of green tea catechins is beneficial for burning fat and may work with other chemicals to increase levels of fat oxidation and thermogenesis.
In one recent study, men who took a green tea extract reduced their body fat by 1.63 percent and increased their fat oxidation rates by 25 percent compared to those taking a placebo.4 And according to research in Physiology & Behavior:

“Positive effects on body-weight management have been shown using green tea mixtures. Green tea, by containing both tea catechins and caffeine, may act through inhibition of catechol O-methyl-transferase, and inhibition of phosphodiesterase.

Here the mechanisms may also operate synergistically. A green tea-caffeine mixture improves weight maintenance, through thermogenesis, fat oxidation, and sparing fat free mass…

Taken together, these functional ingredients have the potential to produce significant effects on metabolic targets such as thermogenesis, and fat oxidation.”

4. Lower Your Risk of Cancer

Green tea components have been shown to downregulate the expression of proteins involved in inflammation, cell signalization, cell motility, and angiogenesis, while an association between green tea intake and decreased risk of cancers (including ovarian and breast5) have been reported.6

Women who drank more than three cups of green tea a day also had a reduced risk of breast cancer recurrence,7 and previous research has shown green tea polyphenols act on molecular pathways to shut down the production and spread of tumor cells.8

They also discourage the growth of the blood vessels that feed the tumors. EGCG even acts as an antiangiogenic and antitumor agent, and helps modulate tumor cell response to chemotherapy.9

5. Lower Your Risk of Alzheimer’s and Parkinson’s

In a study presented at the 2015 International Conference on Alzheimer’s and Parkinson’s Diseases, those who drank green tea one to six days a week had less mental decline than those who didn’t drink it.10 In addition, the researchers revealed tea drinkers had a lower risk of dementia than non-tea drinkers.

In another study of 12 healthy volunteers, those who received a beverage containing 27.5 grams of green tea extract showed increased connectivity between the parietal and frontal cortex of the brain compared to those who drank a non-green tea beverage.11

The increased activity was correlated with improved performance on working memory tasks, and the researchers believe the results suggest green tea may be useful for treating cognitive impairments, including dementia.

Green tea polyphenols also appear to have an inhibitory affect on mechanisms involved in triggering Parkinson’s disease, leading researchers to suggest it may be useful for both prevention and treatment.12

6. Improve Your Dental Health

Green tea is thought to improve periodontal health by reducing inflammation, preventing bone resorption, and limiting the growth of certain bacteria associated with dental diseases.

 

Researchers noted that “the more frequently subjects drank green tea, [the] better was their periodontal condition.’13 Green tea may even help prevent bad breath.

Researchers concluded, “green tea was very effective in reducing oral malodor temporarily because of its disinfectant and deodorant activities, whereas other foods were not effective.”14

7. Lower Your Risk of Type 2 Diabetes

Green tea improves lipid and glucose metabolism, prevents sudden increases in blood sugar levels, and has a balancing effect on metabolic rate.15 One study even found people who consume six or more cups of green tea daily had a 33 percent lower risk of developing type 2 diabetes than those who consumed less than one cup per week.16

8. Lower Your Risk of Heart Disease and Stroke

Green tea improves both blood flow and the ability of your arteries to relax, with research suggesting a few cups of green tea each day may help prevent heart disease.17 Study results also show EGCG can be helpful for the prevention of arterio­sclerosis, cerebral thrombus, heart attack, and stroke — in part due to its ability to relax your arteries and improve blood flow.18

Green tea also appears to inhibit the oxidation of LDL cholesterol in your bloodstream.19 Oxidized LDL is more harmful than normal non-oxidized LDL because it’s smaller and denser. This allows it to penetrate the lining of your arteries, where it will stimulate plaque formation associated with heart disease.

In a meta-analysis of green tea for stroke, meanwhile, it was found that drinking at least three cups of green tea daily lowered stroke risk by 21 percent. The researchers noted, “Drinking tea regularly may be one of the most practical lifestyle changes you can make to significantly reduce your risk of suffering a stroke.”20

9. Increase Longevity

Drinking green tea is associated with reduced mortality due to all causes, as well as reduced mortality due to heart disease. In one study of Japanese women, those who drank five or more cups of green tea daily were 23 percent less likely to due during an 11-year period.

Separate research found elderly individuals (aged 65 to 84) who drank the most green tea were 76 percent less likely to die during the six-year study period.21 Research also shows holistic benefits to green tea consumption, including lower blood pressure, oxidative stress, and chronic inflammation.22

Freshly Brewed Tea Is Best for Your Health

While it may be tempting to purchase pre-made bottled tea, especially the iced variety, be aware that it likely won’t contain the same level of health-boosting flavonoids as freshly brewed tea. Nutrition scientist Dr. Jeffrey Blumberg, director of the Antioxidants Research Laboratory at Tufts University, told Bay Area Bites:23

“Tea is not stable… You know that cloudy stuff that you see at the bottom of a bottle of ice tea or a gallon batch that you made a few days ago? That’s precipitated flavonoids – and that doesn’t do you any good.”

An analysis of the strength and purity of more than 20 green tea products by ConsumerLab.com found that EGCG levels in bottled green tea can range from just 4 milligrams (mg) per cup to 47 mg, while brewable green tea (from tea bags, loose tea, or a K-cup) contained levels ranging from 25 mg to 86 mg per serving.24

One variety, bottled Diet Snapple Green Tea, reportedly contained almost no EGCG, while Honest Tea Green Tea with Honey contained only about 60 percent of the 190 mg of catechins claimed on the label.25 Added sugars or artificial sweeteners were also common in the bottled tea brands.

 

Fortunately, brewing your own tea fresh at home is easy. Here are a few simple guidelines for making the “perfect” cup of tea:

·         Bring water to a boil in a tea kettle (avoid using a non-stick pot, as this can release harmful chemicals when heated)

·         Preheat your teapot or cup to prevent the water from cooling too quickly when transferred. Simply add a small amount of boiling water to the pot or tea up that you’re going to steep the tea in. Ceramic and porcelain retain heat well. Then cover the pot or cup with a lid. Add a tea cozy if you have one, or drape with a towel. Let stand until warm, then pour out the water. (This step is unnecessary if you’ll be drinking your tea iced).

·         Put the tea into an infuser, strainer, or add loose into the tea pot. Steeping without an infuser or strainer will produce a more flavorful tea. Start with one heaped teaspoon per cup of tea, or follow the instructions on the tea package. The robustness of the flavor can be tweaked by using more or less tea

·         Add boiling water. Use the correct amount for the amount of tea you added (i.e. for four teaspoons of tea, add four cups of water). The ideal water temperature varies based on the type of tea being steeped:

oWhite or green teas (full leaf): Well below boiling (170 to 185°F or 76 to 85°C). Once the water has been brought to a boil, remove from heat and let the water cool for about 30 seconds for white tea and 60 seconds for green tea before pouring it over the leaves

oOolongs (full leaf): 185 to 210°F or 85 to 98°C

oBlack teas (full leaf) and Pu-erhs: Full rolling boil (212°F or 100°C)
·         Cover the pot with a cozy or towel and let steep. Follow steeping instructions on the package. If there are none, here are some general steeping guidelines. Taste frequently as you want it to be flavorful but not bitter:

oOolong teas: 4 to 7 minutes

oBlack teas: 3 to 5 minutes

oGreen teas: 2 to 3 minutes

·         Once the desired flavor has been achieved you need to remove the strainer or infuser. If you’re using loose leaves, pour the tea through a strainer into your cup and any leftover into another vessel (cover with a cozy to retain the heat)

·         If you prefer iced tea, transfer your tea to the refrigerator to cool or add just enough ice to bring the temperature down (be careful not to water it down too much).

Tips for Getting the Most Health Benefits Out of Your Tea

There are many variables that affect just how healthy your cup of green tea is. A telltale sign of high-quality green tea is that the tea is in fact green. If your green tea looks brown rather than green, it’s likely been oxidized, which can damage or destroy many of its most valuable compounds. Many enjoy using loose tea leaves, which ConsumerLab found may offer even more antioxidants (while also avoiding potential toxins in tea bags). Other considerations include:

1.    Add Lemon: To boost the benefits of green tea, add a squirt of lemon juice to your cup. Previous research has demonstrated that vitamin C significantly increases the amount of catechins available for your body to absorb. In fact, citrus juice increased available catechin levels by more than five times, causing 80 percent of tea’s catechins to remain bioavailable.26

2.    Skip the Milk: The proteins in milk may bind to and neutralize the antioxidants in tea, such that its health benefits are significantly reduced. One study even found “All [beneficial vascular protective] effects were completely inhibited by the addition of milk to tea.”27

3.    Choose Organic and Grown in a Non-Polluted Environment: Green tea plants are known to be especially effective at absorbing lead from the soil, which is then taken up into the plants’ leaves. Areas with excessive industrial pollution, 28 may therefore contain substantial amounts of lead.29 Both black and green teas are naturally high in fluoride as well, even if organically grown without pesticides.

This is because the plant readily absorbs fluoride thorough its root system, including naturally occurring fluoride in the soil. There are reports of people who have developed crippling skeletal fluorosis from drinking high amounts of iced tea alone.30

When selecting tea of any kind, it should preferably be organic (to avoid pesticides) and grown in a pristine environment because, as mentioned, tea is known to accumulate fluoride, heavy metals, and other toxins from soil and water. A clean growing environment is essential to producing a pure, high-quality tea, and, ideally, the water you use to brew it should be fluoride-free as well.

The Fungus Formerly Known As…

Tina Beaudoin, ND

In 2007, Cordyceps sinensis was reclassified and dubbed Ophiocordyceps sinensis when molecular analysis revealed the need to create a new family, Ophiocordycipitaceae.

The diverse health benefits of this unique sac fungus are impressive. For thousands of years in Asia, traditional healers have used cordyceps for a variety of conditions, including energy, appetite, stamina, libido, endurance and sleeping disturbances as well as general tonic.1

In terms of energy and stamina, we are often looking for options to help reduce fatigue while we work with patients to identify and address the underlying factors contributing to their symptoms. Cordyceps has been shown to improve exercise performance (metabolic and ventilatory thresholds) in healthy elderly subjects after just 12 weeks.2 One possible mechanism of action could be explained in animal models that showed cordyceps extract treatment leads to an increase in the ATP/inorganic phosphate ratio (increased energy) in the liver after just three weeks.3

There are numerous studies that illustrate the benefits of cordyceps on our immune system. The anticancer and antimetastatic activity of cordyceps is well documented, specifically in breast cancer, prostate and liver cancer.4, 5,6 One study postulated that the anticancer action might be due to one of the constituents, possibly cordycepin, by a promotion of an adenosine deaminase inhibitor. The same study also found antimetastatic properties “through inhibiting platelet aggregation induced by cancer cells and suppressing the invasiveness of cancer cells via inhibiting the activity of matrix metalloproteinase (MMP)-2 and MMP-9 and accelerating the secretion of tissue inhibitor of metalloproteinase (TIMP)-1 and TIMP-2 from cancer cells.”7 In a mouse study, cordyceps administration led to decreased bacterial growth and dissemination of group A streptococcal (GAS) infection, increased macrophage phagocytosis and increased survival rates.8

While you might want to consider using cordyceps as a singular agent for those patients struggling with fatigue and low immune function, there are thousands of studies citing the efficacy of reishi, turkeytail, maitake and many others medicinal mushrooms. For this reason, mushrooms are often used in combination formulas to add multiple potential mechanisms of action to give the patient the synergistic benefits of many “fun guys.”

Nick’s comment:

Although not mentioned in the article cordyceps is effective in lowering cholesterol…

Clinical studies published in Journal of Alternative and Complementary Medicine (involving 273 patients (in 9 hospitals) with high cholesterol level) show that Cordyceps sinensis helps to lower total cholesterol by 10–21% and triglycerides by 9–26%. At the same time, it helps to increase HDL cholesterol (‘good’ cholesterol) by 27–30%. (Zhu, JS, Halpern, GM, Jones, K. The scientific rediscovery of an ancient Chinese herbal medicine: Cordyceps sinensis. Part I. Journal of Alternative and Complementary Medicine. 1998, 4(3), 289–303.)

An increase in the level of lipids, especially cholesterol, increases the chance of getting atherosclerosis.

In the double-blind placebo-controlled study involving 245 patients published by Halpern (1999), after 2 months of administration of Cordyceps at a dose of 1g/day, total cholesterol dropped by an average of 17.5% among 61% of patients (in the control group, the reduction was only 1.17% among 28.8% of patients) and ‘useful’ HDL cholesterol increased by 27.19% for 76.2% of patients. (Halpern, G.M. 1999. Cordyceps: China’s healing mushroom. New York: Avery Publishing Group.)

Mushrooms & Health: Reviewing the Latest Data

Paul Anderson NMD

The use of mushrooms, mushroom extracts and mushroom combinations in the care of human health is thousands of years old. There are few agents in the record of human history that can rival the duration, impact or reputation of mushrooms in medicine.

In some ways, one may believe that the use of mushrooms in healthcare is so well understood that research would have stopped being done long ago. This is the case, for the most part, in regard to research on many modern pharmaceutical agents (unless a researcher wishes to try a new indication with an old drug). A very brief search of the data shows many papers published in peer-reviewed medical literature, with some as current as two months ago. In this review, I have chosen four papers published in 2016 and one—which I believe is of note—from the bygone days of 2014. As one who is involved in research using many “old” agents (and some new), I find that when communicating with a patient regarding the utility of an agent in their healthcare, some mention of active and positive research on that agent increases their desire to use it and follow the therapeutic plan I have set out. This review is intended to briefly provide that information for medicinal mushrooms.

While there are plethora of mushrooms and mushroom fractions used in medicine, I am focusing this paper on those reported on in the five publications mentioned and cited in the references.

Crohn’s Disease

Therkelsen et al1 discussed the effect of the medicinal Agaricus blazei Murill-based mushroom extract on the symptoms, fatigue and quality of life in patients with Crohn’s disease in a paper published this summer. The results show significant improvement on symptoms, for both genders, in the mushroom treated group. The patients did not report any adverse effects of the mushrooms. The authors conclude that “Crohn’s patients with mild to moderate symptoms may have beneficiary effects of [the mushroom therapy] as a safe supplement in addition to conventional medication.” The effects of the mushroom in the GI tract, as well as systemically, are likely behind the benefits noted. These mushrooms (as many do) exhibit immunomodulatory effects which are so crucial to the care of people with autoimmunity. That the inflammatory bowel diseases have both a direct gut effect and a systemic effect (as we see, for example, with curcumin) is of great therapeutic benefit.

Malnutrition and Cachexia

Llauradó et al 2  studied oral administration of an aqueous extract from the oyster mushroom Pleurotus ostreatus that enhances the immunonutritional recovery of malnourished mice. I know that mouse studies are not preferred over human studies. But gaining the mechanistic information one can from an animal study in a condition such as malnourishment can “fast track” the trial of a natural agent in humans with the same or similar condition.

As one who struggles with the treatment of patients with cachexia (mostly secondary to cancer but not always), any agent that can potentially turn the biology of these suffering patients around is needed clinically. In cachexia, we know that a multi-agent approach is always required and that the more “at the core” of the cachexia biology the agent works, the more beneficial an addition to the therapy plan it is. The authors make some very promising discoveries in this respect which—when compared to the biological “faults” created by cachexia—make this agent worth a trial in cachexic and underweight patients:

“Oral treatment with CW-P normalized haemoglobin levels, liver arginase and gut mucosal weight. CW-P increased total liver proteins and DNA and protein contents in gut mucosa. Pleurotus extract provided benefits in terms of macrophages activation as well as in haemopoiesis, as judged by the recovery of bone marrow cells and leukocyte counts. Moreover, CW-P stimulated humoral immunity (T-dependent and T non-dependent antibodies responses) compared to non-supplemented mice. CW-P extract from the oyster mushroom can be used to develop specific food or nutritional supplement formulations with potential clinical applications in the immunotherapy.”

With the caveat that malnutrition and cachexia must be treated in a well-rounded manner, it seems to me that the availability of a potentially strong synergist to nutritional therapies in an aqueous form may be potentially lifesaving to these patients.

Ganoderma (Reishi) and Cancer

Jin et al 3 reviewed the role of Ganoderma lucidum (Reishi mushroom) in cancer treatment. As a preface, such reviews need to have their conclusions considered in the context of the “primary question” or the endpoint the review was focused on. This is important, as I have seen such reviews say “there is no scientific data to support…” and such a review was cited, only to find out that the review was answering a totally different question than the “no data” person was speaking of. With this in mind, the review was seeking to answer this question: “Should reishi be used as a first-line therapy in cancer?” This is a pretty tall order for anything to fill (let alone a mushroom), as the therapy of “cancer” is actually many entities and there are many variations related to stage, grade and patient immunity that can affect any therapeutic outcome. That said, the authors conclusions are summarized here:
The review did not find sufficient evidence to justify the use of G. lucidum as a first-line treatment for cancer.

It remains uncertain whether G. lucidum helps prolong long-term cancer survival.

However, G. lucidum could be administered as an alternative adjunct to conventional treatment in consideration of its potential of enhancing tumour response and stimulating host immunity.

1.   lucidum was generally well tolerated by most participants with only a scattered number of minor adverse events. No major toxicity was observed across the studies.

Future studies should put emphasis on the improvement in methodological quality while further clinical research on the effect of G. lucidum on long-term cancer survival is needed.
It is no surprise that Reishi didn’t have the data to take first place in the therapy of “cancer”—very few agents could claim that. It is also no surprise that it had excellent safety, enhanced host response and tumor immunity and was, by the reviewers, recommended for consideration as an adjunct in the care of a person with cancer.

Mechanisms of Immunological Benefit

Chang et al4 (the eldest paper reviewed, from way back in 2014) looked at Ganoderma lucidum stimulating NK cell cytotoxicity by inducing NKG2D/NCR activation and secretion of perforin and granulysin. Their conclusion was that Ganoderma, in their research, showed a cellular and molecular mechanism to account for the reported anticancer effects of G. lucidum extracts in humans. Of note, this was also an aqueous extract.

This mechanism actually has crossover from oncology effects to infectious disease as well. Perforin and granulysin are two cytolytic molecules that natural killer cells use to kill (hence the name of the cell type) any cell without “self” surface receptors. This includes things such as cancer cells, virally infected cells, bacteria and others.  Enhancement of natural killer cell function is well established in the basic immunology sciences as enhancing “surveillance” immunity and lowering infections and oncogenesis.

The Form of an Extract Does Matter
Lu et al5 in their paper published this summer, “Immunomodulatory properties of medicinal mushrooms: differential effects of water and ethanol extracts on NK cell-mediated cytotoxicity,” make an excellent point regarding the form of a mushroom extract and its effect on the mechanism and actual immunologic effect of the agent.

Through the same mechanisms mentioned above4, these researchers showed that aqueous extracts (note: most papers reviewed above used this form) allow these natural killer cell benefits and alcohol extracts block it. From the conclusions: “Water extracts enhance NK cell cytotoxic activity against cancer cells, whereas ethanol extracts inhibit cytotoxicity.” This difference in extraction processes is well known in herbal medicine and generally in botanical medicines and herbalism, the “method” of extraction is highly respected as to clinical outcome. This paper, and the fact that the majority of the studies presented today used aqueous extracts, enhances the notion that such extracts are likely superior to alcohol extracts in the case of immune responses of mushroom-based agents.

Implications for Practice

Medicinal mushrooms have a great pool of data supporting their use in modern times. They are also some of the most treasured agents in healthcare in the thousands of years of recorded history we have. My common thought is that if an agent has “stood the test of time” (and we know it to be effective), the science will not only prove that out, but also repeatedly support and elucidate more and more mechanisms explaining the clinically noted outcomes.