15 Brain Boosting Activities

from http://evolutionezine.com

If you don’t keep your mind active, studies show that your brain loses some of its functionality as you age, which causes memory loss, brain fog, and even Alzheimer’s.

A well-stimulated brain also elevates your mood, which helps you feel better on the inside.

Here are 15 brain boosting activities:

1. Play games that challenge and stimulate your mind. These include:

* Picture Puzzles
* Strategy Games
* Crossword Puzzles
* Card Games
* Deduction Games (such as Clue)
* Visualization Puzzles
* Optical Illusions

2. Reading stimulates the brain as it activates your imagination. Reading also helps with memory retention and problem solving, especially if you’re reading a mystery. Also, self-help books stimulate your brain by helping you to think for yourself, as well as find solutions in your mind.

3. Exercising helps circulate blood that carries oxygen to your brain. Over the long-term, exercise is proven to increase brainpower and even create new neurons.

4. Stimulate your brain with meditation. Meditation has been shown to increase your IQ, relieve stress, and promote a higher level of brain functioning. Meditation also stimulates the prefrontal cortex of the brain, the area of the brain responsible for advanced thinking, ability and performance.

5. Deep breathing helps deliver oxygen to your brain. Oxygen helps you be more alert and awake. As little as 10 to 15 minutes of deep breathing daily can increase brain functionality.

6. Taking fish oil supplements is literally like membrane material for the brain. The two primary components in fish oil, DHA and EPA, strengthen the emotional center of the brain and boost focus.

7. Studies have proven that listening to music strengthens the right hemisphere of the brain and actually changes the structure of it. Also, people who listen to music are shown to be more emotionally intelligent than those who don’t.

8. Writing improves memory and thought expression. Writing articles, blogs, or journal entries stimulates thought processes, which also enhances brain function.

9. Sleep clears out brain clutter and reduces brain fog. When you don’t get enough sleep at night, your memory and normal brain function suffers.

10. Painting is shown to be an effective brain booster in that it sparks the creativity within you. Even if you’ve never tried painting before, give it a shot. You’ll find that you feel more creative and may actually enjoy it.

11. Starting the day out with a good breakfast has been proven to supply energy to the brain and body for the whole day. A higher protein breakfast is best. When you skip breakfast, you’re missing out on a powerful edge, both physically and mentally.

12. Walking allows you to clear your mind and thoughts. Not only is it good exercise for your body, walking gives your brain a chance to wander freely, clearing it of any troublesome thoughts.

13. Drink a serving of pure fruit juice. Fruit juice contains nutrients that revitalize and refresh the brain. Juices to drink are pomegranate, blueberry, and cranberry as they deliver more focus and energy.

14. Students who drink some caffeine before an exam typically have higher scores than those who don’t. This is because caffeine stimulates activity in the brain, which produces better focus and thinking ability. Don’t overdo it though!

15. Draw a picture. Like painting, drawing stimulates the creative side of your brain. So get out some colored pencils and start boosting your brainpower.

To get the most out of these brain boosting activities, mix them up and do a variety of them at different times. Just choosing one won’t boost your brainpower, however, combining and alternating them will give your brain the added boost you need now and in the long run.

Celery Seed Extract Lowers High Blood Pressure in Human Study

Introduction:

Elevated blood pressure (high BP) or hypertension is a major risk factor for a heart attack or stroke. In fact, it is generally regarded as the most significant risk factor for stroke. More than 60 million Americans have high BP, including more than half (54.3%) of all Americans 65 to 74 years of age and almost three-quarters (71.8%) of all American blacks in the same age group.

Drugs to lower blood pressure are among the most commonly prescribed medicines in the U.S. More than 678 million blood pressure prescriptions were filled in 2010. All of the current classes of blood pressure lowering drugs possess significant side effects. A recent study with a special extract of celery seed extract indicates that it may produce clinical results without producing the side effects that plague current drug treatment.

Background Data:

Celery seed extract contains an important compound known as 3-n-butylphthalide, or 3nB for short, that is also responsible for the characteristic flavor and odor of celery. 3nB was discovered as the active component of celery in response to investigations by researchers seeking to explain some of the medicinal effects of celery, including the lowering of blood pressure and the relief of arthritis. 3nB first drew significant scientific attention when researchers at the University of Chicago Medical Center identified it as the factor in celery responsible for the blood pressure lowering effect of celery. The research was prompted by one of the researcher’s father, who after eating a quarter-pound of celery every day for one week observed his blood pressure dropped from 158 over 96 to a normal reading of 118 over 82. Subsequent animal studies found that a very small amount of 3nB lowered blood pressure by 12 to 14 percent and also lowered cholesterol by about 7 percent.

New Data:
A recent human study evaluated the efficacy of a standardized extract of celery seed supplying 85 percent 3nB in 30 patients with mild to moderate hypertension. The dosage was 150 mg per day. The results showed a statistically significant decrease in both systolic (SBP) and diastolic blood pressure (DBP) compared to baseline measurements. The change at week six for the SBP was 8.2 mmHg and for the DBP was 8.5 mmHG. No side effects were reported.

These results indicate that celery seed extract may produce the greatest blood pressure-lowering effects in natural products available on health food store shelves.

Commentary:
A major advantage of celery extract over conventional drugs used in high blood pressure is that drugs like beta-blockers, angiotensin converting enzyme (ACE) inhibitors, and calcium channel blockers tend to significantly lower the blood flow to the brain While this effect is helpful in reducing the likelihood of stroke, it often leaves patients taking these drugs feeling tired, depressed, dizzy, and forgetful. Celery extract on the other hand has actually been shown to not only help prevent stroke in animal studies, but also improve blood flow as well and act to protect the brain and enhance energy production with the brain.

Synthetic 3nB is being developed as a drug in China. Some of the effects noted in the preliminary studies with the synthetic version is an ability to prevent stroke; improve blood flow to the brain; protect the brain and enhance energy production within the brain; and improve mild impairment of cognitive function. In animal models 3nB has also been shown to increase longevity and prevent the development of Alzheimer’s disease.

Reference:
Madhavi D, Kagan D, Rao V, Murray M. A pilot study to evaluate the antihypertensive effect of a celery extract in mild to moderate hypertensive patients. Natural Medicine Journal 2013;4(4):1-3

Nick’s comment: 

Celery Seed extract is available from Emerson Ecologics as Natural Factor’s Celery Seed Extract.  See the top of this email for ordering information.  Approximately two to four stalks of celery is equal to a quarter pound of celery.

Mood and Behavior May Be the Only Indicators of Gluten Intolerance

(from BodyEcology.com)

Many patients diagnosed with celiac disease also deal with behavioral and neurological disorders.

Patients with schizophrenia and children with autism show a marked improvement when placed on a gluten-free diet.

Celiac disease is an autoimmune condition that is marked by an immune response to the body’s own intestinal cells.

Autoimmunity is an inside job, and disease comes from a confused immune system, rather than an infectious bug. During a flare-up, the immune system will tag cells lining the small intestine and begin destroying them.

According to the National Foundation for Celiac Awareness, 3 million Americans have celiac disease. And symptoms are not only limited to the gut. Many of those with celiac disease also deal with depression.

As it turns out, there is something called non-celiac gluten sensitivity. It affects as many as 18 million Americans.

Non-celiac gluten sensitivity has all the symptoms of celiac disease, but a doctor cannot diagnose it with standard celiac tests. These patients will have negative lab results, and a biopsy of the small intestine will reveal nothing remarkable.

However, these patients only respond to a gluten-free diet.

Like celiac disease, those with non-celiac gluten sensitivity have a physical response to gluten – except they may never know it. This physical response could appear to be nothing more than anger management issues, depression, or unexplained mood swings.

Patients with schizophrenia and children with autism show a marked improvement when placed on a gluten-free diet. So much so that results have encouraged researchers to investigate the link between mood disorders and gluten. (1)(2)

Other signs of non-celiac gluten sensitivity include:

§  Fatigue, Headaches or foggy mind, Tingling or numbness in hands and feet, Muscle spasms,

§  Joint pain, Missed menstrual periods, Itchy skin rash or eczema, Acne, Constipation or diarrhea, Gas and bloating

What Is Gluten?
The good news is that your doctor may no longer seem mystified or dismissive when you explain the gluten-free diet. This is because many journals are now publishing material on the effects of gluten on mood and behavioral disorders, as well as non-celiac gluten sensitivity. (3)(4)(5)

Gluten is blend of proteins, gliadin and glutenin. It is found in not only wheat but also in related grains, such as barley and rye. Gluten gives food structure, chewiness, and texture.

While breads and pasta obviously contain gluten, you may be surprised to learn that food producers use gluten to make things like imitation meats, ketchup, and ice cream.
It is tough to avoid gluten. And for many, it is simply not worth the trouble.

Non-celiac gluten sensitivity is not the same as a wheat allergy.
A wheat allergy is diagnosed using an IgE (immunoglobulin E) blood test. IgE is a class of tags that the immune system uses in an allergic response or hypersensitivity that can affect the skin, the respiratory system, or the gut. Those who have symptoms of gluten intolerance may test negative for a wheat allergy.

So far, there are no pharmaceutical cures for celiac disease and non-celiac gluten sensitivity. The only treatment for celiac disease and non-celiac gluten sensitivity is a 100% gluten-free diet.

Because there are no laboratory tests that specifically identify gluten sensitivity, diagnosis and treatment are an elimination diet.

If you are sensitive to gluten, besides wheat, you will also want to watch out for: Semolina, Malt, Groats, Bulgur, Muesli, Durum, Spelt, Einkorn, Rye, Barley, Oats, which can be contaminated with gluten

Our Children at Risk

These days, many parents of children with behavioral disorders are finding themselves with limited options when it comes to soothing their child’s needs. What do you do when your little baby suddenly becomes a violent and hysterical toddler?

Fortunately, new research over the last 10 years has revealed that emotional sensitivity and behavioral disorders in both children and adults respond, sometimes completely, to a gluten-free diet.

If your child has non-celiac gluten sensitivity, chances are that you will welcome the (sometimes) difficult transition to a gluten-free diet.

Often, changing your child’s diet means changing the diet of your entire family.

3 Steps to Transition to a Gluten-Free Diet

1. It’s okay to start slow.
Sometimes people and especially children get hooked on one or two foods. Transitioning to gluten-free foods may seem impossible. If you start slow, the process will naturally unfold and ends up being easier than you anticipated.

It is recommended to add coconut water kefir or any naturally fermented foods to your diet daily and to whatever juice your child drinks. This one step will inoculate the gut with beneficial bacteria, which will dampen the desire for sweet and bready foods.

2. Avoid gluten-free flours and specialty foods.
While gluten-free breads, pastas, and flours may sound tempting, it is best to avoid them altogether. Many of these replacements are full of sugar and refined oils. Both excessive sugar and refined oils can keep the body in an acidic state, which inhibits the healing process.

3. Approach the change in diet with dedication.
It may take some time for the signs of gluten sensitivity to calm down. As you and your family transition to a gluten-free diet, stay positive. Once the trigger foods have left the system, the difference in mood, energy, and digestion is often quite noticeable.

If you need support in transitioning your child to a gluten-free diet, BEDROK – Body Ecology Diet Recovering Our Kids – is a tremendous resource for parents. For tips, insight, and wisdom, you can find more information at www.bedrokcommunity.org.

From March 13, 2013 Health Info Newsletter: HeartMath, Nano Particles, EFT Class, Gluten Sensitivity

Companies keep silent on nano-hazards

It’s the secret ingredient that’s not listed on the label: microscopic nanoparticles that can make foods brighter, creamier, tastier, longer-lasting, and more.

But there’s one “er” that’s not on the list, and that’s SAFER.

Even the feds admit they have no clue whether these microscopic particles are safe for humans — but that hasn’t stopped companies from busily dumping them into everything from toothpaste to donuts just the same.

And practically none of them want to talk about it.

Of the 2,500 companies recently surveyed about their use of nanomaterials, just 26 even bothered to respond. And of them, 14 said they don’t use nanoparticles and just two said they even had a company policy on them, according to http://www.asyousow.org/, the public interest group behind the surveys.

In addition, As You Sow hired an independent lab to test 10 types of powdered donuts, and found titanium dioxide nanoparticles in two major brands: Hostess Donettes and Dunkin Donuts Powdered Cake Donuts.

The good news is that Hostess is out of business.

The bad news? Dunkin Donuts is still around, and they may have found an ingredient even worse than powdered sugar — because in a two-year animal study from UCLA, titanium oxide nanoparticles caused DNA and chromosome damage.

That’s the type of damage that could lead to cancer.

Think that’s bad? That’s only the beginning. Many common nanoparticles can be ingested, absorbed through the skin, and even inhaled — and once inside your body, some of them can cross the blood-brain barrier.

There’s really only one way to avoid all nanoparticles these days, and that’s to not eat, breathe, or bathe. Since that’s not possible, the best you can do is stick to fresh organic meats and produce as much as you can.

And since money talks, make sure you speak loud and clear: Let companies know you won’t spend a dime on their products until they promise not to use nanoparticles.

From March 13, 2013 Health Info Newsletter: HeartMath, Nano Particles, EFT Class, Gluten Sensitivity

STRESS BUSTERS

As I have been in practice for over 35 years it has become apparent that stress is a pervasive factor in everybody’s life. Stress is a factor in most people’s physical pain and ill health. When people are under stress they go into the fight or flight mode. This is an activation of the sympathetic nervous system (SNS).

The basic overview of what happens in the fight or flight mode is that the body changes so that it is ready for action. Blood is shunted to the muscles, lungs and heart. Digestion and the process of extracting nutrition from food is greatly reduced. The body breaks down different parts of itself in order to make these substances readily available for the muscles and other tissues to use during the perceived danger. Blood cholesterol will be increased as well as blood sugar and insulin levels. And over the long term the immune system will be weakened as well as new cell growth.

Normally in the past, humans were not exposed to the daily stressors that we tend to have now. Usually the fight or flight mechanism was a temporary thing that passed once the danger past. And then the nervous system would restore order by going into the rest and restore mode characterized by an increase in the parasympathetic nervous system activity (PNS). The PNS would reverse the changes that occurred in the fight or flight mode allowing the body to reestablish proper digestion and metabolism and repair the tissues that were broken down.

What happens typically in our society today is that stress is always present. We don’t have that rest and restore mode that would repair the damage that occurs from being in fight or flight. So with each passing year our bodies are slowly breaking down, and over time we develop the diseases that come with aging.

The most interesting thing is that the vast majority of people don’t think they have stress. It has just become so habitual that the state is “normal”. To learn more about stress do a search for “stress” and “Hans Selye”…the first major researcher on stress.

So what can we do to reduce and eliminate stress on a daily basis? I have assembled below four different, powerful means of stress reduction.

Emotional freedom techniques (EFT)

Over the last seven or so years I’ve been teaching many people EFT. EFT is a very simple technique to do that involves tapping acupuncture points with your fingertips while remembering a negative event or emotion that is occurring in the present or has happened in the past. What happens we have a negative thought or emotion is that we relive a fight or flight response that sets up the physiological response that I outlined above. Tapping the EFT points essentially resets are nervous system to function with the parasympathetic nervous system in charge. The previously disturbing emotion or thought becomes associated with the rest and restore response and soon it does not bother our equanimity. And as a result, the previously negatively charged motion or thought ceases to bother us anymore.

The basic EFT recipe is as follows:

First identify a problem that you’d like to work on and try to be as specific as possible. Rate the intensity on a 0 to 10 scale where zero is no intensity and 10 is extreme intensity. And just make a note of what your rating is.

When you’re ready to do EFT just hold the problem in your mind. I begin tapping the point on the top my head and work down the body. See the picture below for the points. Tap each point for as long as you say the phrase. You can tap either side of the body or both sides.

At each point use the phrase “Even though I have this_______ I deeply and completely accept myself”. In the blank space of this phrase put in the best description of the problem you want to resolve. Once you have completed tapping all the points reassess the intensity of your problem again on a 0 to 10 scale and see how it’s changed. Repeat tapping the points and saying the phrase until the intensity is zero or very close to zero. There is another area that I tap that is not included in this picture and that is on the palm side of the wrist. The easiest way to do this area is just to bang your wrists together.

This is a very short description of EFT but here are some resources that will provide you in-depth information about EFT.

This link is to Dr. Joseph Mercola’s website about EFT. I have used the information that he provides and have printed it out as a small booklet that I have given to many hundreds of people.http://eft.mercola.com/

Another great source of information is EFT Universe:  https://eftuniverse.com/tutorial/eft-tapping-tutorial-center/

There are quite a few videos to watch of people clearing issues. There is also a tutorial page. One procedure on the tutorial page is called the Personal Peace Procedure. The Personal Peace Procedure consists of sitting down and writing down things that have gotten you upset in the past. It may take you a while to complete this process but it is well worth it. After you have made your list, pick out one of the biggest issues and use EFT to reduce the intensity.

EFT can be used with children and it is especially effective. One of the ways to use EFT with kids is at bedtime. Have them tell you anything that bothered them during the day and as they tell you just simply tap on the EFT points as they speak. In a very short time they will feel better about it.

Another great source of information is provided by Gary Craig who originated EFT. His website is this: http://www.emofree.com.

Try to use EFT throughout the day to clear your stresses. Use it at the beginning of your day when you know you may be stressed by something. Use it at the end of the day discharge the stress that has occurred. As you use EFT on a daily basis, things that used to bother you in the past will no longer do so. And as I tell everybody that I teach them EFT “the hardest thing about EFT is to remember to do it”.

Reflexercise

Reflexercise is a body-based stress reduction technique compiled by Scott Musgrave, a Colorado physical therapist. It is really simple to do and takes less than 30 seconds. In order to feel how it works as a test do this first. Pinch the muscle on top of your shoulder and note its thickness and how much pressure it takes to be uncomfortable. Reflexercise can be done lying down sitting or standing. Here are the Reflexercise instructions:

Gently curl your toes, don’t do it too hard or you may get a cramp in your foot

Put your arms by your side palms facing forward and spread your fingers gently

Slightly rotate your head

Close your eyes

Gently, but firmly, bite the tip of your tongue

Focus your attention into your heart region and generate a positive feeling

Take in four deep breaths with your focus at your heart region

After the four breaths you can relax the pose.

Recheck your tight shoulder muscle and it will probably be significantly looser.

It is suggested that Reflexercise be done every hour. If you’re sitting in front of the computer is good way to take a break.

For more information on Reflexercise go here:  https://www.youtube.com/watch?v=sEJJwOs8Ybk

TRAUMA RELEASING EXERCISES (TRE)

Dr. David Berceli, PhD, is a former priest and has spent a number of years studying how people experience trauma in worn- torn countries, earthquake zones and countries that have experienced genocide. He has developed a system TRE to help people release trauma from their bodies.

Humans and animals the three same reactions to a traumatic event: Fight, flee or freeze. The body will then release massive doses of chemicals like adrenalin to assist the body with whatever response it has chosen to go with.

However where animals and humans differ is after the traumatic event.

Many animals will shake violently- this may look disturbing but they are actually releasing the trauma and extra chemicals from their bodies. Once they are done they will gone with their lives, trauma forgotten. Humans on the other hand, have lost this ability. Who of you during a traumatic event will put on a brave face, suck it up and resist the shaking that tries to happen? Unfortunately by doing this the traumatic memory is stored in our brains and in our bodies at a cellular level and this causes all types of problems.

Dr Berceli’s solution to this is simple: SHAKE IT OUT. And he has developed a few simple exercises to help us do so. The main muscle that he focuses on is the Psoas muscles which is the gravitational center of the body. The first few exercises are all about stretching you hip and leg muscles then you have to lie on your back with your feet together, legs apart and that’s when most of the shaking will take place.

Dr Berceli has traveled the world with this technique and has helped solders in Afghanistan and Iraq and has been to places where mass trauma has occurred. Originally TRE was design for PTSD but he found that it could be used as a relief from every day stresses and anxiety. It has been particularly helpful to people with depression.

Step 1
Stand with your feet hips-width apart. Roll your feet onto the outer edge of one foot and inner edge of the other foot. Put all your weight equally on both feet. Then role your feet to the other side. Repeat x10 on each side.

Step 2
Stand with one foot forward, put your full weight on that foot, using the foot behind for balance. Rise up on your toes, let your back foot leave the ground. Stand on your toe for a few minutes (you can hold on to something for balance). Repeat x10 on each foot.

Step 3
Stand on one foot, bend the other knee behind you in the air. Put both hands down on the ground, on either side of the foot for balance. Bend and straighten the leg that you are standing on. Repeat x10 on both legs

Step 4
Stretch your feet wide apart. Put your fists on the small of your back. Bend knees, push your pelvis forward and lean your head back and breathe. Repeat x3 times
Straighten up then turn and look as far as you can over your shoulder and breathe(legs still apart, hands still on back). Change and look over the other shoulder. Repeat x3 for each side

Step 5
Legs wide apart bend forwards, stretch your arms out with your fingers touching the floor. Bend one knee and walk your hands to that foot and breathe. Bend other knee and do the same. Repeat x3 for each foot

Step 6 
Shake body out. Stand with your back against the wall, feet apart and bend your knees- you should be able to see your toes. Rest your hands against your sides. 5 minutes

Step 7- The crunch!
Lie on the floor, push the soles of your feet together, legs apart. Left pelvis about 1 inch off the ground and hold. 5 minutes or for as long as you can make it without pain!.
Drop pelvis, with soles of your feet touching lift knees 1-2 inches off the ground for 5 minutes, then 4 inches for 5 minutes and finally 10 inches for 5 minutes. Rest.

The trembling varies from person to person. Some people start of furiously trembling while others will barely feel a thing. The more you do it the more the trembling will spread, starting in your legs and hips, moving to your stomach, then chest and head. For you to see any difference you need to commit to doing the exercises every day for ten days.

I do TRE on a regular basis…..Most of the time I just do Step 7 because of time constraints and this one causes the most trembling for me. There is more info here: http://traumaprevention.com/

HEARTMATH/EMWAVE 2

The heart at rest was once thought to operate much like a metronome, faithfully beating out a regular, steady rhythm. Scientists and physicians now know, however, that this is far from the case. Rather than being monotonously regular, the rhythm of a healthy heart-even under resting conditions—is actually surprisingly irregular, with the time interval between consecutive heartbeats constantly changing. This naturally occurring beat-to-beat variation in heart rate is called heart rate variability (HRV).

Heart rate variability is a measure of the beat-to-beat changes in heart rate. This diagram shows three heartbeats recorded on an electrocardiogram (ECG). Note that variation in the time interval between consecutive heartbeats, giving a different heart rate (in beats per minute) for each interbeat interval.

The normal variability in heart rate is due to the synergistic action of the two branches of the autonomic nervous system (ANS)—the part of the nervous system that regulates most of the body’s internal functions. The sympathetic nerves act to accelerate heart rate, while the parasympathetic (vagus) nerves slow it down. The sympathetic and parasympathetic branches of the ANS are continually interacting to maintain cardiovascular activity in its optimal range and to permit appropriate reactions to changing external and internal conditions. The analysis of HRV therefore serves as a dynamic window into the function and balance of the autonomic nervous system.

Scientists and physicians consider HRV to be an important indicator of health and fitness. As a marker of physiological resilience and behavioral flexibility, it reflects our ability to adapt effectively to stress and environmental demands. A simple analogy helps to illustrate this point: just as the shifting stance of a tennis player about to receive a serve may facilitate swift adaptation, in healthy individuals the heart remains similarly responsive and resilient, primed and ready to react when needed.

HRV is also a marker of biological aging. Our heart rate variability is greatest when we are young, and as we age the range of variation in our resting heart rate becomes smaller. Although the age-related decline in HRV is a natural process, having abnormally low HRV for one’s age group is associated with increased risk of future health problems and premature mortality. Low HRV is also observed in individuals with a wide range of diseases and disorders. By reducing stress-induced wear and tear on the nervous system and facilitating the body’s natural regenerative processes, regular practice of HeartMath coherence-building techniques can help restore low HRV to healthy values.

In general, emotional stress—including emotions such as anger, frustration, and anxiety—gives rise to heart rhythm patterns that appear irregular and erratic: the HRV waveform looks like a series of uneven, jagged peaks (an example is shown in the figure below). Scientists call this an incoherent heart rhythm pattern. Physiologically, this pattern indicates that the signals produced by the two branches of the ANS are out of sync with each other. This can be likened to driving a car with one foot on the gas pedal (the sympathetic nervous system) and the other on the brake (the parasympathetic nervous system) at the same time—this creates a jerky ride, burns more gas, and isn’t great for your car, either! Likewise, the incoherent patterns of physiological activity associated with stressful emotions can cause our body to operate inefficiently, deplete our energy, and produce extra wear and tear on our whole system. This is especially true if stress and negative emotions are prolonged or experienced often.

In contrast, positive emotions send a very different signal throughout our body. When we experience uplifting emotions such as appreciation, joy, care, and love; our heart rhythm pattern becomes highly ordered, looking like a smooth, harmonious wave (an example is shown in the figure below). This is called a coherent heart rhythm pattern. When we are generating a coherent heart rhythm, the activity in the two branches of the ANS is synchronized and the body’s systems operate with increased efficiency and harmony. It’s no wonder that positive emotions feel so good – they actually help our body’s systems synchronize and work better.

Coherence: A State of Optimal Function

The Institute of HeartMath’s research has shown that generating sustained positive emotions facilitates a body-wide shift to a specific, scientifically measurable state. This state is termed psychophysiological coherence, because it is characterized by increased order and harmony in both our psychological (mental and emotional) and physiological (bodily) processes. Psychophysiological coherence is state of optimal function. Research shows that when we activate this state, our physiological systems function more efficiently, we experience greater emotional stability, and we also have increased mental clarity and improved cognitive function. Simply stated, our body and brain work better, we feel better, and we perform better.

The Quick Coherence Technique will help you reach the optimal state.

Step 1: Heart Focus. Focus your attention on the area around your heart, the area in the center of your chest. If you prefer, the first couple of times you try it, place your hand over the center of your chest to help keep your attention in the heart area.

Step 2: Heart Breathing. Breathe deeply, but normally, and imagine that your breath is coming in and going out through your heart area. Continue breathing with ease until you find a natural inner rhythm that feels good to you.

Step 3: Heart Feeling. As you maintain your heart focus and heart breathing, activate a positive feeling. Recall a positive feeling, a time when you felt good inside, and try to re-experience the feeling. One of the easiest ways to generate a positive, heart-based feeling is to remember a special place you’ve been to or the love you feel for a close friend or family member or treasured pet. This is the most important step.

You can do the Quick Coherence® Technique anytime, anywhere and no one will know you’re doing it. In less than a minute, it creates positive changes in your heart rhythms, sending powerful signals to the brain that can improve how you’re feeling. Apply this one-minute technique first thing in the morning, before or during phone calls or meetings, in the middle of a difficult conversation, when you feel overwhelmed or pressed for time, or anytime you simply want to practice increasing your coherence. You can also use Quick Coherence whenever you need more coordination, speed and fluidity in your reactions.

I use the emWave which allows me to watch my heart rhythms in real time and see how intentionally changing emotions affect them. With a patented, noninvasive heart-rhythm monitor, the emWave is a software/hardware program that collects pulse data through a fingertip or ear sensor and translates the information from your heart rhythms into user-friendly graphics displayed on your computer monitor. You will discover which emotions you can activate to effectively manage stress and boost vitality. Among other features, the emWave package includes the Coherence Coach™, an entertaining software application that teaches the Quick Coherence Technique. The emWave 2 is a portable device it performs similarly to the emWave. It is about the size of a deck of cards and can interface with your computer to monitor HRV and see it in a graphic form.

There are HeartMath sensors and apps for both iPhone and Android devices to moniter your Heart Rate Variability to help you get back to balance and a sense of calm.

If you’d like to get more information or to order the HeartMath product that best suits you and your situation click the HeartMath image or you can click this link…

Invest in your health. Go here for more info and to order:

https://click.linksynergy.com/fs-bin/click?id=xcGYRQp8As0&offerid=448144.10000224&subid=0&type=4

From Health Info Newsletter December 27, 2012:: Stress Busters: EFT, Reflexecise, TRE, HeartMath

You can order any and all of the products I have mentioned from Emerson Ecologics/FullScript.

To buy products use the link below:

https://us.fullscript.com/welcome/nsoloway?preview=true

Irritable Bowel Syndrome

Anyone can develop Irritable Bowel Syndrome (IBS), a fairly common disorder with a range of symptoms affecting the large intestine.  Although women are twice as likely to be affected as men, IBS can be developed at any time. The onset of the disorder can be triggered by many things, including stress, specific foods and hormone levels.These triggers activate certain genes, causing the muscles of the intestines to abnormally contract, resulting in symptoms such as pain, cramping, bloating, excess gas and diarrhea or constipation. It’s estimated that 10-15 percent of adult Americans have IBS symptoms, but only half have been diagnosed.

Managing IBS

Due to the wide range of symptoms that IBS can evoke, there are many different options to manage the disorder. People often experiment with the use of laxatives, pain medications, antidepressants, or other drugs to ease their symptoms. It is well-known that such approaches may help – what is less known is how natural health practices like meditation, breathing exercises or diet can be less expensive and safer options to provide relief.

A Mindful Approach to IBS

Meditation has been shown to be one of the leading alternative health options for managing IBS. For example, one study assessed the effect of a mindfulness training group compared to a regular support group. Seventy-five women with IBS were enrolled for the eight-week-long study, being evaluated before and after the treatment and at the three-month follow-up. Researchers found that following the intervention, subjects in the mindfulness group had greater reductions in symptom severity, and this was found again at the three-month follow-up. The mindfulness group was also found to have greater improvements in quality of life and anxiety. Keefer and Blanchard followed participants from a previous meditation study to determine if their continued meditation practice had any effects on their IBS. At the one-year follow-up, researchers found that the participants continued to show reductions in abdominal pain, diarrhea, flatulence and bloating – a significant finding as pain and bloating are reported to be the most distressing symptoms of IBS.

Meditation May Alter Genes Involved with IBS

Kuo and colleagues at Harvard recently uncovered one of the ways meditation has been able to relieve symptoms of IBS. As previously mentioned, certain genes can become activated, which can prompt inflammatory cells and the intestine’s immune system, resulting in symptoms. The Harvard researchers assessed the effects on the genes involved in IBS after a nine-week mind-body group intervention involving meditation, yoga, Tai Chi and mind/body counselling. Post-intervention, they found that the expression of 119 genes involved with IBS were altered. This altered expression likely explains participants’ resulting reductions in symptom severity and anxiety as well as scores indicating increased quality of life after the treatment.

Nick’s comment: “An easy way to begin a meditation practice is to use the Heart Math biofeedback method.  Read about Heart Math below.”

HEARTMATH/EMWAVE 2

The heart at rest was once thought to operate much like a metronome, faithfully beating out a regular, steady rhythm. Scientists and physicians now know, however, that this is far from the case. Rather than being monotonously regular, the rhythm of a healthy heart-even under resting conditions—is actually surprisingly irregular, with the time interval between consecutive heartbeats constantly changing. This naturally occurring beat-to-beat variation in heart rate is called heart rate variability (HRV).

Heart rate variability is a measure of the beat-to-beat changes in heart rate. This diagram shows three heartbeats recorded on an electrocardiogram (ECG). Note that variation in the time interval between consecutive heartbeats, giving a different heart rate (in beats per minute) for each interbeat interval.

The normal variability in heart rate is due to the synergistic action of the two branches of the autonomic nervous system (ANS)—the part of the nervous system that regulates most of the body’s internal functions. The sympathetic nerves act to accelerate heart rate, while the parasympathetic (vagus) nerves slow it down. The sympathetic and parasympathetic branches of the ANS are continually interacting to maintain cardiovascular activity in its optimal range and to permit appropriate reactions to changing external and internal conditions. The analysis of HRV therefore serves as a dynamic window into the function and balance of the autonomic nervous system.

Scientists and physicians consider HRV to be an important indicator of health and fitness. As a marker of physiological resilience and behavioral flexibility, it reflects our ability to adapt effectively to stress and environmental demands. A simple analogy helps to illustrate this point: just as the shifting stance of a tennis player about to receive a serve may facilitate swift adaptation, in healthy individuals the heart remains similarly responsive and resilient, primed and ready to react when needed.

HRV is also a marker of biological aging. Our heart rate variability is greatest when we are young, and as we age the range of variation in our resting heart rate becomes smaller. Although the age-related decline in HRV is a natural process, having abnormally low HRV for one’s age group is associated with increased risk of future health problems and premature mortality. Low HRV is also observed in individuals with a wide range of diseases and disorders. By reducing stress-induced wear and tear on the nervous system and facilitating the body’s natural regenerative processes, regular practice of HeartMath coherence-building techniques can help restore low HRV to healthy values.

In general, emotional stress—including emotions such as anger, frustration, and anxiety—gives rise to heart rhythm patterns that appear irregular and erratic: the HRV waveform looks like a series of uneven, jagged peaks (an example is shown in the figure below). Scientists call this an incoherent heart rhythm pattern. Physiologically, this pattern indicates that the signals produced by the two branches of the ANS are out of sync with each other. This can be likened to driving a car with one foot on the gas pedal (the sympathetic nervous system) and the other on the brake (the parasympathetic nervous system) at the same time—this creates a jerky ride, burns more gas, and isn’t great for your car, either! Likewise, the incoherent patterns of physiological activity associated with stressful emotions can cause our body to operate inefficiently, deplete our energy, and produce extra wear and tear on our whole system. This is especially true if stress and negative emotions are prolonged or experienced often.

In contrast, positive emotions send a very different signal throughout our body. When we experience uplifting emotions such as appreciation, joy, care, and love; our heart rhythm pattern becomes highly ordered, looking like a smooth, harmonious wave (an example is shown in the figure below). This is called a coherent heart rhythm pattern. When we are generating a coherent heart rhythm, the activity in the two branches of the ANS is synchronized and the body’s systems operate with increased efficiency and harmony. It’s no wonder that positive emotions feel so good – they actually help our body’s systems synchronize and work better.

Coherence: A State of Optimal Function

The Institute of HeartMath’s research has shown that generating sustained positive emotions facilitates a body-wide shift to a specific, scientifically measurable state. This state is termed psychophysiological coherence, because it is characterized by increased order and harmony in both our psychological (mental and emotional) and physiological (bodily) processes. Psychophysiological coherence is state of optimal function. Research shows that when we activate this state, our physiological systems function more efficiently, we experience greater emotional stability, and we also have increased mental clarity and improved cognitive function. Simply stated, our body and brain work better, we feel better, and we perform better.

The Quick Coherence Technique will help you reach the optimal state.

Step 1: Heart Focus. Focus your attention on the area around your heart, the area in the center of your chest. If you prefer, the first couple of times you try it, place your hand over the center of your chest to help keep your attention in the heart area.

Step 2: Heart Breathing. Breathe deeply, but normally, and imagine that your breath is coming in and going out through your heart area. Continue breathing with ease until you find a natural inner rhythm that feels good to you.

Step 3: Heart Feeling. As you maintain your heart focus and heart breathing, activate a positive feeling. Recall a positive feeling, a time when you felt good inside, and try to re-experience the feeling. One of the easiest ways to generate a positive, heart-based feeling is to remember a special place you’ve been to or the love you feel for a close friend or family member or treasured pet. This is the most important step.

You can do the Quick Coherence® Technique anytime, anywhere and no one will know you’re doing it. In less than a minute, it creates positive changes in your heart rhythms, sending powerful signals to the brain that can improve how you’re feeling. Apply this one-minute technique first thing in the morning, before or during phone calls or meetings, in the middle of a difficult conversation, when you feel overwhelmed or pressed for time, or anytime you simply want to practice increasing your coherence. You can also use Quick Coherence whenever you need more coordination, speed and fluidity in your reactions.

Inner Balance is a free app for IOS and Android that lets you know how you are doing with the technique. The bluetooth pulse sensor that pairs with the app can be bought here.

http://click.linksynergy.com/fs-bin/click?id=xcGYRQp8As0&offerid=181219.10000069&subid=0&type=4

from Health Info Newsletter April 1, 2018: Irritable Bowel and meditation and Heart Math

IRRITABLE BOWEL SYNDROME – Acupuncture

“Acupuncture for irritable bowel syndrome: primary care based pragmatic randomised controlled trial,” Macpherson H, Tilbrook H, et al, BMC Gastroenterol; 2012 Oct 24; 12(1):150. (Address: Hugh MacPherson, Department of Health Sciences, University of York, York, UK. E-mail: hugh.macpherson@york.ac.uk ).

A parallel-arm, randomized, controlled trial involving 233 irritable bowel syndrome (IBS) patients found that acupuncture conferred an additional benefit over usual treatment alone. Subjects had IBS for an average duration of 13 years and a score of at least 100 on the IBS Symptom Severity Score (SSS) and received either 10 weekly individualized acupuncture sessions plus usual care (n=116), or usual care alone (n=117). Results showed that at 3 months, the acupuncture group experienced a greater reduction in SSS as compared to the control group, and that this benefit persisted at 6, 9 and 12 months. These findings indicate that acupuncture may effectively provide additional benefit in conjunction with conventional IBS treatment, and that it’s benefits may be sustained over a long term.

I have used acupuncture to treat IBS with success. One of the options is that I teach people to treat themselves with acupuncture… it is a very easy thing to learn. Tthat way treatments can be done on a regular basis without any cost.

From Health Info Newsletter November 26, 2012:: Zinc for Colds, IBS, Avocados, Hearing Loss

Sick every Christmas? Not this year!

Q: Every year, I end up with an awful cold around the holidays. I want to enjoy myself this year. If I do come down with a cold is there anything I do to get rid of it faster?

Dr Wright: Zinc lozenges are one of the best ways to get over a cold FAST — if you’re taking the right ones. One study showed that people taking zinc acetate lozenges got over colds faster (4.0 days vs. 7.1 with placebo), had a shorter cough duration (2.1 days vs. 5.0), and shorter periods of nasal discharge (3.0 days vs. 4.5).

Like I said, though, you have to make sure you’re taking the right ones. And that means checking the label to make sure those lozenges are zinc acetate, not any other kind! It has to do with the way it dissolves — the “acetate” form allows 100% of the zinc to be left behind to do its job — other forms aren’t as effective. In fact, some leave behind close to 0%!

Available at Emerson Ecologics as ZINC LOZENGES (EBY’S ORIGINAL) 30 LOZ (ZIN18)

Treatment with Acupuncture May Provide Additional Benefits to IBS Patients

From Health Info Newsletter November 26, 2012:: Zinc for Colds, IBS, Avocados, Hearing Loss

SOAP IS GOOD

from www.drjanson.com

Common household products that people use to make them safe from infections appear to do more harm than good. Plain soap and warm water are perfectly adequate to clean hands and bodies without the anti-bacterial agents that are added, supposedly to make them more effective. One of the common ones is triclosan. Companies formerly used an antibacterial product called hexachlorophene, but it was suspected of being carcinogenic and caused neurological problems, so it was banned by the FDA in non-medicinal products (such as Dial Soap, which changed to triclosan).

Triclosan is not as effective as hexachlorophene as an antiseptic, but neither is it necessary for routine skin cleaning at home no matter how dirty your hands are. A new study evaluated children’s urinary levels of endocrine disrupting compounds (EDCs), including triclosan, bisphenol A (BPA), and parabens (used as preservatives in many skin preparations, mouthwash, toothpaste, and shampoos, including some found in health food stores). The researchers then analyzed the number of children with allergies to airborne allergens and foods based on IgE antibody levels in the blood.

IgE levels were available for 860 children evaluated as part of the 2005-2006 National Health and Nutrition Examination Survey. They found that the odds of having at least one allergy-related IgE elevation was almost four times higher among male children with the highest levels of urinary triclosan compared to those with the lowest levels. (Savage JH et al., Urinary levels of triclosan and parabens are associated with aeroallergen and food sensitization. J Allergy Clin Immunol. 2012 Jun 14. [Epub ahead of print])

Parabens were also associated with an increase in allergy sensitization. Although BPA interferes with hormonal function, it was not associated with allergies in this study. It is a common chemical in plastics, including food storage containers (but BPA-free varieties are now available, and the labels will say “BPA free.”  Check labels of all cosmetics and other products to see if they contain parabens. Use non-anti-bacterial soaps and wash hands often, especially if using any public facilities. You can also use hand sanitizers, as they do not contain parabens or triclosan.

Cataracts

Q: Are there any natural products that can get rid of cataracts?

Dr. Wright: In a study published in 2002, researchers enrolled 49 cataracts patients. Twenty-six of the participants used eyedrops containing one percent N-acetylcarnosine twice daily, 13 research volunteers used a placebo eyedrop twice daily, and the other 10 individuals got no eyedrops at all.

After six months, 90 percent of the N-acetylcarnosine-treated eyes showed improvement ranging from 7 percent to 100 percent in visual acuity, and 88.9 percent showed a 27 to 100 percent improvement in glare sensitivity. And what makes these results even more impressive is that the improvements were sustained over the entire two-year study period — not a single patient taking the N-acetylcarnosine eyedrops had any worsening of vision!

By contrast, the control groups showed significant worsening after both six and 24 months. All the patients taking the N-acetylcarnosine eyedrops tolerated them well, and there were no reports of side effects in the eyes or anywhere else in the body.

Even though the research is technically still in the “preliminary” stages, if you have early or moderate cataracts, you might want to consider trying N-acetylcarnosine anyway, for two important reasons: It may work for you, and it’s safe. None of the individuals I have worked with have had even minor side effects, and no adverse effects have been discovered by researchers.

It’s always a good idea to have your eyes checked before starting and perhaps six months to a year later, if for no other reason than to help you decide whether to continue using it if you haven’t noticed a significant difference by then. (But keep in mind that since cataracts naturally get worse over time, if yours stay the same, that’s still progress — although obviously not as much as actual reversal would be.)

The version of N-acetylcarnosine eyedrops tested in the studies is called “Can-C”

To order Can-C please go to this site: http://tinyurl.com/wellevate-me-nick-soloway

Health Info Newsletter October 21, 2012:: Soap, Probiotics, Cataracts

Probiotics Useful in Reducing Hayfever and Respiratory Allergies  

DoctorMurray.com

Background:
Airborne allergens, such as pollen, dander, and dust mites, can lead to hayfever and asthma symptoms. There is some evidence that probiotics may be helpful in preventing and treating these allergic conditions. Specifically, studies have shown that giving probiotics (active cultures of Lactobacillus and Bifidobacteria species) to children lowers the risk of developing allergies. Some of this protective effect may be mediated by the action of probiotics increasing the level of an antibody (mucosal IgA) that lines the respiratory and gastrointestinal tract that participates in the neutralization and elimination of allergens.

Benefits of Probiotics Confirmed by Clinical Research:
Promotion of Proper Intestinal Environment
Stimulation of Gastrointestinal Tract and Systemic Immunity
Prevention and Treatment of:
Antibiotic-induced Diarrhea
Urinary Tract Infection
Vaginal Yeast Infections and Bacterial Vaginosis
Eczema
Food Allergies
Cancer
Irritable Bowel Syndrome
Inflammatory Bowel Disease
Ulcerative Colitis
Crohn’s Disease
Traveler’s Diarrhea
Lactose Intolerance

New Data:
Children with a history of allergies and current symptoms of hayfever and upper respiratory allergies were given either a probiotic supplement providing 4 billion colony forming units of Lactobacillus salivarius (n=99) or a placebo n=100) daily 12 weeks. Symptoms were scored in each subject 2 weeks prior to treatment initiation (visit 0), at the beginning of the treatment, then at 4, 8, and 12 weeks after starting treatment. Results indicated quite clearly that the probiotic treatment reduced symptoms of allergies as well as in the use of allergy medications. This study indicates that probiotic supplementation is an important consideration in children with allergies.

Reference:
Lin TY, Chen CJ, Chen LK, Wen SH, Jan RH. A Randomized Prospective Double Blind Controlled Trial of the Effect of Probiotics on Allergic Rhinitis Confined to Df, Dp or Dust-sensitive Children. Indian Pediatr. 2012 Jun 10. pii: S097475591100603-1. [Epub ahead of print].

Health Info Newsletter October 21, 2012:: Soap, Probiotics, Cataracts