HEALING & THE MIND-BODY CONNECTION
The way we perceive daily events, the way we view the world around us, the manner in which we respond to stress and interact with others all affect the way in which our body maintains homeostasis. The reason it’s called the mind-body connection and not vice versa is because the mind is what’s doing the controlling. We think and then we respond. And how we respond is basically a matter of mind over body. Simply put, life events are viewed as either good or bad depending on how we look at them. I knew a student who actually enjoyed getting into traffic jams because it gave him an opportunity to think and reflect on things in his life. While many of us would be ready to explode into a rage at being stuck on a highway and going nowhere, he would use the time to do something constructive like catching up on current news events or reviewing for an upcoming exam. It’s attitude more than anything else. And attitudes, just like habits, are conditioned responses that can be changed, sometimes with a little effort but often quite easily, for the better. Easier said than done, you’re probably thinking. But when you consider how easily we form habits or condition ourselves to behave in certain ways, we can just as easily condition ourselves to develop attitudes that bring out the best in us.
Okay, so you have a bad attitude; and you’d really like to feel and think differently. But exactly how do you change attitudes in order to prevent illness and disease? The answer is not to try and alter personality but to make small adjustments in those behaviors that, over time, will automatically change the attitudes that are affecting health. Sometimes the best and most effective preventive medicine is conditioning the brain to perceive life events in a new way. Here are eleven suggestions I that I have offered in my seminars that people found help them the most.
View change as rewarding and challenging. In most cases, change is not something we view positively. Many of us are not very good at it; and the older we get the harder it becomes. Sometimes it’s simply a fear of the unknown or the fear of failure. So, rather than viewing change as something negative that happens to us, we need to look for the positives. The more consistently we do that, the less negatively we’ll feel about change in general.
Visualize positive results. One of the most common behaviors that cause stress, anxiety, and illness is “spectatoring.” As if we’re looking through someone else’s eyes, we visualize what’s happening to us or what will happen to us, and we don’t like what we see. Performance anxiety is common when we’re about to give a speech or have sex or perform some other function. To rid ourselves of this negative habit, we need to imagine success instead of failure. Once we condition the brain to see positive outcomes, we’ll quickly overcome that initial urge to think the worst.
Take control over situations. Having a feeling of control is one of the most important and fundamental attitudes we can have to combat stress and prevent illness. Studies have shown that we get sick, not as a result of stressful situations, long hours, job pressures, or low pay but rather from feelings that what we do is beyond our control. The best way to reverse that is to get involved rather than to sit passively by and have others take charge. Join, participate, volunteer, and become active. Doing whatever you can to lead instead of follow will make you feel more in control, even if you’re not.
Don’t be a perfectionist. Since perfection does not exist, trying to be perfect can lead to burnout, isolation, depression, and eventually disease. It’s okay to try and be the best we can be. But what we need to comes to grips with is the fact that there will be always be things we can’t do as well as we’d like. We have to accept that and move on.
Discover your peak energy levels. Each of us has a unique internal biological clock. Some of us are morning people; others have more energy during the afternoon or evening. By discovering what type of person we are, we can avoid stressful or strenuous situations that sap our energy levels and make us feel as if we’re not accomplishing what we should. On the other hand, scheduling the most difficult tasks around peak energy times makes us more efficient. Recognizing when we’re at our best is a good first step in eliminating burnout, limiting wear and tear on the body, and keeping our immune system healthy and functioning well.
Take time out. Everyone, no matter how much they love what they’re doing or how stress tolerant they think they may be, needs time to help their homeostatic mechanisms recover from the work they’ve done. At work, we need to take a few minutes every two hours or so to relax and get ourselves back into a good frame of mind. We should never skip lunch if we don’t have to, and we should try and do something special on occasion to make ourselves feel important.
Stress proof your surroundings. Our environment and the things that surround us can have a profound impact on how we feel and how energized we are. If we listen to music, we need to listen only to the type of music that makes us feel most relaxed, not the music that’s currently popular or that we think we should be listening to. Surround yourself and decorate your office with pictures you enjoy looking at and with color schemes that are soothing rather than stimulating.
Don’t dwell on the past. It’s important not to get caught up in past events. Dwelling too much on previous failures, on what we should have done or on what we should have said, conditions the brain to intensify those negative thoughts the next time. The past is over, and the only thing we can do is work on the present and prepare for the future. Instead of worrying about what should have been, our past experiences can be used as a tool for focusing on future accomplishments. The most accomplished people in life, the most successful entrepreneurs, the greatest scientists and achievers all have one thing in common: they all learn from past mistakes and they all use failure as an incentive to accomplish what they set out to do.
Begin an exercise program. There’s more to exercise than simply getting fit. Regular exercise boosts our immune system and makes us fight disease more effectively. It energizes us, helps us relax, improves sex life, increases resistance, and gives us an overall feeling of health and well-being. Stimulating the body refreshes the mind. Our brain requires activity by the rest of the body in order to revitalize the senses and keep us in a constant state of balance. Individuals who exercise at least 3 times a week are significantly more likely to trigger the strong immune responses needed to combat disease.
Express feelings and emotions. The simple act of expressing ourselves has a dramatic effect on how we feel and cope with life events. Psychologists working with people who have posttraumatic stress disorder (PTSD) find that their patients recover more quickly and are sick less often the more they repeat the event that caused the trauma. Studies done since the 1980s have shown that writing about an experience dulls its emotional impact, leads to successful recovery, and actually produces stronger immune responses. This new “journal therapy” technique can have a profound effect on our health by interfering with disease processes.
Learn to say no. If you are a yes person, you’re less likely to feel in control and more likely to get sick. The reason is simple. Those who can’t say no usually feel like they’re being taken advantage of and are angered at their helplessness and passive behavior. As a result, they get overextended, stressed out, and never seem to find time for what they want to do for themselves. Delaying a decision is a good technique to use because it allows us to remove ourselves from the situation and gives us time to find an excuse. We can simply respond with, “Let me check my schedule and get back with you.” Then we can decide if we want to get involved or we can come up with some legitimate excuse we were unable to think of on the spur of the moment.
A few simple changes in how we live our day-to-day lives can have a significantly effect on our ability to prevent illness and disease. Using even some of these suggestions will go a long way to conditioning our brain to elicit strong and healthy immune responses.
From: Mind-Body Health & Healing: Using the Power of the Brain to Prevent Disease, Reduce Stress, and Slow Aging by Dr. Andrew Goliszek
HOW STRESS AFFECTS CANCER
The term cancer is used to describe not a single disease, but many diseases in which cancer cells begin to grow and then spread to other parts of the body through the blood and lymphatic system. One of the main characteristics of cancer cells is that they’re immortal. The genetic material (DNA) of a cell becomes damaged or changed as a result of chemicals, X-rays, UV rays, or other factors, and produces mutations that affect normal cell growth. When this happens, cells don’t die when they should, and new cells form when the body doesn’t need them. The extra cells form a mass of tissue called a tumor.
According to famed German cancer surgeon Dr. Ryke-Geerd Hamer, who has examined thousands of cancer patients over the past few decades, there is a chain of events that causes tumors to grow and spread to surrounding tissue. The stages are:
Stage 1: There is some kind of stressful life event that occurs a few years prior to the onset of cancer. During this stage, cells in the brain begin to break down, which leads to depressed immune function.
Stage 2: Continued depression of the immune system, usually due to cortisol fluctuations, causes increased infections and susceptibility to pathogens like bacteria, viruses, and fungi.
Stage 3: Since cortisol raises blood sugar levels, the excess sugar enters the cells and leaves less room for oxygen. This is the reason why Dr. Hamer believes so many cancer patients become weak and lethargic.
Stage 4: Pathogenic microbes like bacteria, viruses, and fungi infect healthy cells and feed on high glucose levels. As a result, “mycotoxins” are released, which interfere with cellular respiration and create an acidic environment. The lack of oxygen and low energy production triggers cell mutation that leads to cancer growth. Since cancer cells thrive in a low pH environment, tumors begin to grow more rapidly.
Stage 5: Newly formed cancer cells form a symbiotic relationship with pathogens, which continue to release the mycotoxins that further interfere with cell respiration.
Stage 6: Elevated stress hormones depress immunity and stimulate tumor growth.
Patients who don’t reduce stress hormone levels continue the cycle that leads to secondary tumors and a rapid deterioration of body functions. Treatments for various cancers include chemotherapy, radiation, surgery, or newer procedures like gene therapy and angiogenesis inhibitors. During the past few decades, studies have found that the effectiveness of any of these therapies is enhanced when patients include stress management and other techniques like visualization as part of their overall recovery routine. That's because hormones released during stress reactions not only help cancer cells travel through the bloodstream and spread to other tissues but they help keep those cancerous cells alive and growing by supplying them with vital nutrients. So, simply adding stress management to the mix stimulates the immune system and significantly improves the healing process.
In the next decade, more than 500,000 people will die from some form of cancer each year, and nearly 2 million new cases will be diagnosed annually. That number may be far greater than we realize since we don’t know how many of us will actually develop cancer and then eliminate it from our system without even knowing it. A normal healthy cell suddenly mutates to become a tumor and is immediately attacked by specialized white blood cells whose sole mission is to seek out and destroy the cancer. As one immunologist once told me, “If the fight is between a cancer cell and a healthy immune system, the immune system usually wins.” The problem in many cancer cases is that the immune system is not able to keep up, in which event the cancer wins out.
With some exceptions, like breast and colon cancer, few cancers are inherited. Some are the result of defective genes or the environment. The majority, however, are the result of toxins, additives, diets high in saturated fat, industrial and household chemicals, radiation exposure, alcohol, and tobacco. Unfortunately, since the EPA does not test for combinations of chemicals, we really don’t know what the effect of exposure to two or more chemicals is on cancer risk compared to a single chemical exposure. Research done over the last decade has shown that most people would cut their risk significantly if they adhered to seven rules:
1. Don’t use tobacco products, including chewing tobacco
2. Limit sun exposure, especially if you’re light-skinned
3. Avoid food additives and environmental chemicals
4. Maintain a low saturated fat, high fiber diet
5. Limit alcohol consumption
6. Limit sugar intake
7. Watch your weight
The one significant risk factor left off the researchers’ list is how a person views life events and responds to stress. Human experiments have shown that stress affects key pathogenic processes in cancer such as antiviral defenses, DNA repair, and cellular aging. Conversely, study after study has proven that individuals able to cope with stress are less likely to get cancer. And results from clinical trials have shown that patients who use a variety of stress management techniques and mind-body medicine are much more likely to recover from cancer. Meditation and visualization exercises, for example, improve the quality of life and can actually enhance the effects of conventional treatment. When chemotherapy or radiation damages white blood cells, along with the cancer cells, the immune system is weakened, which can lead to infection and other diseases. This added stress only fuels the problem and makes stress management and positive reinforcement even more important.
Beating cancer is never easy. Avoiding the seven risk factors that trigger most cancers is; and simply following rules number one and five is a surefire way to eliminate some of the worst types of cancer such as lung, esophageal, throat, liver, pancreatic, and upper digestive tract. New research has also found that obesity is linked to a dozen types of cancers, including colon, kidney, esophagus, and thyroid, among others. For cancer cells that spring up suddenly without a known cause, maintaining a healthy immune system is the best way to make sure that they are detected, attacked, and eliminated. If researchers have learned anything, it’s that even a disease like cancer is much more easily overcome when we use the mind-body connection to help fight it.
Are You Cancer-Prone?
More than twenty years ago, an article published by the American Cancer Society asked the question, is there a cancer-prone personality? At the time, results were inconclusive and researchers needed much more information before they could put the debate to rest. Since then, studies have shown that there may indeed be a link between behavior and personality and the onset of and recovery from cancer. We know that emotions such as depression, anger, and hostility make us more prone to illness and disease; and it’s been shown that positive attitudes such as hope, optimism, and happiness strengthen our immune system and protect us from disease.
We’ve all heard about people who had cancer and simply gave up. And I’m sure we’ve also known people who had positive attitudes about beating cancer and survived. The difference between losing the battle and beating cancer is often a matter of boosting immunity long enough to allow the body’s defenses to do their job. Recent studies point to two personality types that make us either cancer prone or cancer resistant.
Cancer-prone personality types
represses both positive and negative emotions
shows anger, resentment, or hostility toward others
takes on extra duties and responsibilities, even when they cause stress (some stress can actually be positive)
reacts adversely to and does not cope well with life changes
is negative or pessimistic
becomes easily depressed or has feelings of hopelessness
has few friends or social networks
worries often and excessively about others
feels the need for approval and to please others
Cancer-resistant personality types
expresses emotions in a positive and constructive way
controls anger, but resolves anger issues positively
knows when to say no
copes well with stress and feels in control of situations
is optimistic and hopeful
does not become easily depressed
seeks out and maintains social support networks
does not worry excessively
likes to please, but does not seek approval as an emotional crutch
As with everything else, there are always exceptions. The most optimistic and positive among us will get cancer; and the angriest and most hostile will live to be a hundred. The difference may simply be genetics, but in many cases where patients recover successfully, the key ingredient is a willingness to adopt cancer-resistant personality behaviors and traits. And when a cancer patient is told that his or her disease is terminal, those who adopt cancer-resistant traits tend to live longer because their newly acquired behaviors will automatically boost immunity.
Mind-body medicine, which includes techniques such as meditation, autosuggestion, visualization, and relaxation exercises, can have a positive effect on cancer treatment. A patient’s coping style and recovery strategy will often determine 5-year survival rates. For example, mortality is typically reduced for those who have a social support network compared with those who are socially isolated. Patients that establish a recovery program, which includes stress management and relaxation techniques, have fewer relapses. We also know that married men do better, and that women do better when they have women friends they can talk to and interact with.
A group of researchers at Stanford University found that patients with metastatic breast cancer had a higher quality of life, less pain, and lived at least two years longer if they belonged to a support group, even if they were anxious and depressed about their disease. Their results showed that social support acts as a stress buffer. The patients with cortisol fluctuations had shorter survival times and poorer quality of life, while those who had good family ties and ongoing social support networks had lower cortisol levels and longer survival rates.
There’s a lesson to be learned from all this mounting evidence. By strengthening and conditioning the “mind” part of the mind-body connection, we can extend life and often recover completely. And by using alternative mind-body techniques in addition to traditional medicine, we’ll be doing everything we can to help our body spring into action and do what it needs to do.
From: Mind-Body Health & Healing: Using the Power of the Brain to Prevent Disease, Reduce Stress, and Slow Aging by Dr. Andrew Goliszek
AGING, STRESS, AND DISEASE
From the moment we’re born we begin to die. Sounds depressing, but the fact is that we begin the aging process at birth and become more susceptible to disease at middle age and especially as we reach 60 years old and beyond. Many diseases normally kept in check by a young, healthy immune system are more likely to overcome a body that can no longer keep up. According to Dr. Richard Morimoto of Northwestern University, “Aging and stress are two human conditions, that, when paired, can profoundly affect the quality of life.” At the root of the problem, says Dr. Motimoto, is protein folding, which causes toxic states that lead to disease.
Other researchers have found that an accumulation of negative life events over time increases the body’s production of free radicals. Still others have shown that when older people experience stress, they have a lowered lymphocyte count and a decrease in the hormone thymosin, both of which impair immune function. In fact, one study found that 90 percent of young individuals had antibodies against three different flu strains whereas only 63 percent of older individuals did.
Chronic diseases disproportionately affect older adults, and are associated with disability and diminished quality of life. The most recent statistics show that 80 percent of older adults have at least one chronic condition, and 50 percent have at least two. Where you live has a lot to do with the type of disease you get because of factors like diet, genetics, and exposure to chemicals and other toxins. Different cancers, for example, occur at higher rates in certain countries, but in general cancer increases exponentially after the age of 40.
As we age, our homeostatic mechanisms don’t work as well as they once did. We don’t absorb calcium as well, our digestive and excretory systems are not as efficient, our immune systems are weakened, and our hearts are not as strong. We become less tolerant of stress, both physically and emotionally, which is the reason we don’t adjust as well to changes in temperature or blood pressure. We typically recover more slowly from infections, but even less so when we’re stressed. HIV-infected patients older than 60, according to researchers, have levels of depression almost 13 times higher than the general population, which further increases the risk of other diseases.
Stress hormones may also contribute to formation of amyloid plaques in the brain and progression of Alzheimer’s disease. Researchers at the University of California Irvine found that when animals were injected with stress hormones, the levels of beta-amyloid production in the brain increased by 60 percent. They also found an increase in the production of another protein called tau, which leads to the formation of tangles, the other signature effect of Alzheimer’s. After just one week of experiments, the scientists saw plaque formation in young brains equivalent to brains that were twice as old. According to Dr. Frank LaFerla, managing stress and reducing certain medications that contain glucocorticoids could significantly slow down the progression of Alzheimer’s.
Scientists are getting close to discovering the genetic link to aging, which causes cell structure and function to deteriorate. Recent studies suggest that we are programmed to self-destruct, but that we can postpone that destruction through diet, exercise, and reducing stress. The process of aging itself can trigger various diseases. When a person thinks of aging as a stressful life event, the emotional upheaval will invariably lead to stress-related illnesses. The more stressful the aging process is perceived to be, the greater the probability that the stress will trigger disease. As a result, it’s not unusual to experience some sort of mental health problem as one gets older. Depression is common among the elderly, suicide is higher than it is for any other age group, and phobias and other mental disorders are also high due to four factors:
1. Because the immune system loses its capacity to fight disease, the elderly are more prone to infections and become chronically sick. This leads to preoccupation with mortality and the onset of emotional disorders. Depression and suicide increase when physical and mental activities decrease.
2. Sensory and motor functions decline, which frustrate older individuals. They are less likely to initiate a daily exercise program or to maintain healthful lifestyles because they feel as if nothing they do will help.
3. Continued stress reactions lead to negative conditioning. This habitual reinforcement strengthens the stress response and causes even more illness and disease.
4. The elderly typically decrease their social interactions. This is especially true after a spouse dies, following an illness, or when children move away. Rather than getting involved in activities that enhance the quality of life, they become isolated and depressed.
Despite the fact that we succumb to more diseases as we age, life expectancy has been rising steadily. Worldwide, the average lifespan is expected to extend another 10 years by 2050. In the United States, the numbers of adults over the age of 65 will more than double by 2030, as will the number of adults over the age of 80. The reasons are improved nutrition, more activity, decreased rates of smoking, and better health practices such as stress management that keep our immune systems working better and longer.
No matter what a few new age gurus might claim, no one has yet found that illusive fountain of youth and we are nowhere near a breakthrough that will reverse aging or stop the programmed end of life. What we can do is make sure that life ends naturally and not with a disease that could have been avoided. And we can condition the brain to help us slow the aging process, maximize life span, boost the immune system, and fight disease throughout life, no matter how old we are.
From: Mind-Body Health & Healing: Using the Power of the Brain to Prevent Disease, Reduce Stress, and Slow Aging by Dr. Andrew Goliszek
HOW WE THINK REALLY MATTERS
The way we perceive daily events, the way we view the world around us, the manner in which we respond to stress and interact with others all affect the way in which our body maintains homeostasis. The reason it’s called the mind-body connection and not vice versa is because the mind is what’s doing the controlling. We think and then we respond. And how we respond is basically a matter of mind over body.
Simply put, life events are viewed as either good or bad depending on how we look at them. I knew a student who actually enjoyed getting into traffic jams because it gave him an opportunity to think and reflect on things in his life. While many of us would be ready to explode into a rage at being stuck on a highway and going nowhere, he would use the time to do something constructive like catching up on current news events or reviewing for an upcoming exam. It’s attitude more than anything else. And attitudes, just like habits, are conditioned responses that can be changed, sometimes with a little effort, but often quite easily for the better. If you’re thinking that this is easier said than done, consider how quickly we form habits or how easily we condition ourselves to behave in certain ways. With a little effort, we can just as easily condition ourselves to develop attitudes that bring out the best in us.
Okay, so you have a bad attitude; and you’d really like to feel and think differently. But exactly how do you change attitudes in order to prevent illness and disease? The answer is not to try and alter personality but to make small adjustments in those behaviors that, over time, will automatically change the attitudes that are affecting health. Sometimes the best and most effective preventive medicine is conditioning the brain to perceive life events in a new way. Here are eleven suggestions:
View change as rewarding and challenging. In most cases, change is not something we view positively. Many of us are not very good at it; and the older we get, the harder it becomes. Sometimes it’s simply a fear of the unknown or the fear of failure. So, rather than viewing change as something negative, look for the positives. The more consistently we do that, the less negatively we’ll feel about change in general.
Visualize positive results. One of the most common behaviors that cause stress, anxiety, and illness is “spectatoring.” As if we’re looking through someone else’s eyes, we visualize what’s happening to us or what will happen to us, and we don’t like what we see. Performance anxiety is common when we’re about to give a speech or have sex or perform some other function. To rid yourself of this negative habit, imagine success instead of failure. Once you condition the brain to see positive outcomes, you’ll quickly overcome that initial urge to think the worst.
Take control over situations. Having a feeling of control is one of the most important and fundamental attitudes we can have to combat stress and prevent illness. Studies have shown that we get sick, not as a result of stressful situations, long hours, job pressures, or low pay but rather from feelings that what we do is beyond our control. The best way to reverse that is to get involved rather than to sit passively by and have others take charge. Join, participate, volunteer, and become active. Doing whatever you can to lead instead of follow will make you feel more in control, even if you’re not.
Don’t be a perfectionist. Since perfection does not exist, trying to be perfect can lead to burnout, isolation, depression, and eventually disease. It’s okay to try and be the best we can be. But what we need to comes to grips with is the fact that there will be always be things we can’t do as well as we’d like. We have to accept that and move on.
Discover your peak energy levels. Each of us has a unique internal biological clock. Some of us are morning people; others have more energy during the afternoon or evening. By discovering what type of person we are, we can avoid stressful or strenuous situations that sap our energy levels and make us feel as if we’re not accomplishing what we should. On the other hand, scheduling the most difficult tasks around peak energy times makes us more efficient. Recognizing when we’re at our best is a good first step in eliminating burnout, limiting wear and tear on the body, and keeping our immune system healthy and functioning well.
Take time out. Everyone, no matter how much they love what they’re doing or how stress tolerant they think they may be, needs time to help their homeostatic mechanisms recover from the work they’ve done. At work, we need to take a few minutes every two hours or so to relax and get ourselves back into a good frame of mind. We should never skip lunch if we don’t have to, and we should try and do something special on occasion to make ourselves feel important.
Stress proof your surroundings. Our environment and the things that surround us can have a profound impact on how we feel and how energized we are. If we listen to music, we need to listen only to the type of music that makes us feel most relaxed, not the music that’s currently popular or that we think we should be listening to. Surround yourself and decorate your office with pictures you enjoy looking at and with color schemes that are soothing rather than stimulating.
Don’t dwell on the past. It’s important not to get caught up in past events. Dwelling too much on previous failures, on what we should have done or on what we should have said, conditions the brain to intensify those negative thoughts the next time. The past is over, and the only thing we can do is work on the present and prepare for the future. Instead of worrying about what should have been, our past experiences can be used as a tool for focusing on future accomplishments. The most accomplished people in life, the most successful entrepreneurs, the greatest scientists and achievers all have one thing in common: they all learn from past mistakes and they all use failure as an incentive to accomplish what they set out to do.
Begin an exercise program. There’s more to exercise than simply getting fit. Regular exercise boosts our immune system and makes us fight disease more effectively. It energizes us, helps us relax, improves sex life, increases resistance, and gives us an overall feeling of health and well-being. Stimulating the body refreshes the mind. Our brain requires activity by the rest of the body in order to revitalize the senses and keep us in a constant state of balance. Individuals who exercise at least 3 times a week are significantly more likely to trigger the strong immune responses needed to combat disease.
Express feelings and emotions. The simple act of expressing ourselves has a dramatic effect on how we feel and cope with life events. Psychologists working with people who have posttraumatic stress disorder (PTSD) find that their patients recover more quickly and are sick less often the more they repeat the event that caused the trauma. Studies done since the 1980s have shown that writing about an experience dulls its emotional impact, leads to successful recovery, and actually produces stronger immune responses. This new “journal therapy” technique can have a profound effect on our health by interfering with disease processes.
Learn to say no. If you are a yes person, you’re less likely to feel in control and more likely to get sick. The reason is simple. Those who can’t say no usually feel like they’re being taken advantage of and are angered at their helplessness and passive behavior. As a result, they get overextended, stressed out, and never seem to find time for what they want to do for themselves. Delaying a decision is a good technique to use because it allows us to remove ourselves from the situation and gives us time to find an excuse. We can simply respond with, “Let me check my schedule and get back with you.” Then we can decide if we want to get involved or we can come up with some legitimate excuse we were unable to think of on the spur of the moment.
A few simple changes in how we live our day-to-day lives can have a significantly effect on our ability to prevent illness and disease. Using even some of these suggestions will go a long way to conditioning our brain to elicit strong and healthy immune responses.
From: Mind-Body Health & Healing: Using the Power of the Brain to Prevent Disease, Reduce Stress, and Slow Aging by Dr. Andrew Goliszek
NUTRITION & DIETS THAT FIGHT DISEASE
Just as surely as certain foods — those high in saturated fat, for example — can make us more susceptible to disease, many foods can make us feel more energized, mentally alert, and keep us healthy by maintaining the neuro-endocrine-immune system in top working order. Some foods – those rich in fiber and those that are not processed – actually cleanse the digestive system, ridding the body of synthetics and toxins that would otherwise end up in the bloodstream and contaminate the body.
An added benefit to eating foods that revitalize us and make us feel better is the psychological effect these feelings have on us. Simply feeling better strengthens immunity and, thus, prevents disease. On a subconscious level, we get the message that feeling good means being healthy. We know that proper levels of vitamins and minerals can help us fight off illness and disease. Here are a few health and nutritional tips that boost energy levels, maintain the immune system, and keep the mind-body connection working at full capacity.
Eat well-balanced meals. Food is fuel for the body, but many of us aren’t as conscientious as we should be about getting all the daily nutrients we need. Supplements aren’t a perfect substitute, but they do offer us a way to ensure that we at least get what we need to stay healthy.
Never skip breakfast. Breakfast eaters are less likely to be obese and more likely to have good blood sugar levels and lower cholesterol. They also stay full longer and have more energy throughout the day. Skip the doughnuts and sugary cereals, however, and choose something healthy like oatmeal, eggs, yogurt, or whole grains.
Beware of low calorie diets. When your car is running out of gas, you stop to refill it. It’s no different with your body, which uses the calories from food to supply energy and to power your muscles. How many calories you need each day depends on your age, weight, gender, and how active you are. Starving yourself will not only make you feel sluggish and irritable, it also lowers your metabolism and makes it harder for you to maintain proper weight in the long run.
Snack on healthy foods. Snaking has gotten a bad rap in the past by diet gurus who never found a snack they liked. In the past decade, that has changed; and research shows that snacking between meals can actually be good for you, as long as you’re smart about what you eat. The best snacks are high in energy like fruit, nuts, low-fat yogurt, and whole grain cereals.
Don’t ignore minerals. The only part of our diet that isn’t created by a living organism is minerals, which we need even more than we do the vitamins that get much of the attention. Minerals are what make enzymes work, they help build cells, and they maintain and revitalize organ systems. Without good calcium levels, for example, our skeletal, nervous, and muscular systems don’t function properly. Without iron, we can’t make the hemoglobin that carries our oxygen, and we develop anemia. Magnesium is involved in nerve transmission and reactions that help us fight stress. Zinc is an important component of many enzymes that sustain life processes by speeding up chemical reactions. By consuming proper amounts of minerals, especially when stress robs us of those minerals, our bodies will repair and heal itself naturally.
Include foods that boost immunity. Stress, as we’ve seen, depresses the immune system, lowers resistance, and makes us more prone to illness and disease. Studies on populations throughout the world have shown that foods can heal, and diets that prevent disease are typically high in whole grains, fruits, and vegetables and low in meats and saturated fats. People with the lowest rates of cancer, heart disease, and other common illnesses load up on what I call the best healing foods: apples, beans, broccoli, cabbage, carrots, cauliflower, fish such as salmon and tuna, garlic, grapes, nuts such as almonds and walnuts, onions, peppers, spinach, oranges, and tomatoes.
Eat foods that decrease inflammation. According to the latest research, inflammation is one of the leading causes of human disease. To reduce inflammation significantly, there are three tried and true diet strategies: reduce saturated and trans-fats, eat lots of green leafy vegetables, drink green tea, and consume omega-3 fatty acids every day. The best sources of omega-3 are those with high amounts of EPA and DHA like wild salmon, sardines, tuna, flaxseed, and walnuts. Another option is to take fish oil each day.
Add organic extra virgin red palm oil to your diet. Touted as the new miracle food, red palm oil has 10 times more carotene than carrots and is loaded with vitamin E and healthy omega fats. A number of studies have shown that red palm oil lowers cholesterol and can actually wash away the plaque buildup in the arteries, thus reducing the risk of stroke and heart attack. Two tablespoons a day is all you need to begin reversing atherosclerosis.
Give supplements a try. Though the FDA and USDA have issued warnings on various toxic herbs and supplements, some others have been shown to be effective in boosting energy levels, increasing metabolism, strengthening immunity, and helping fight cancer and other diseases. The best herbs and supplements thought to do this are:
Apple Cider Vinegar: helps regulate blood sugar, blood pressure, and cholesterol levels as well as eliminate toxins from the body. In order to get these benefits, the vinegar must be the raw, organic kind, not distilled and filtered. Make sure you take it with a full glass of water.
Astragalus: boosts immunity, improves kidney function, and stimulates red blood cell production.
Cayenne: increases blood flow and, therefore, improves circulation and transport of oxygen to vital organs.
Cinnamon: has been shown to lower blood pressure and blood sugar levels as well as LDL.
Citrulline: boosts nitric oxide levels, which increase circulation.
DHEA: boosts immunity, improves memory, elevates mood, relieves stress, and may protect against heart disease and atherosclerosis.
Fish Oil: the omega-3 in fish oil decreases inflammation, lowers cholesterol and triglycerides, and improves brain function. Make sure the label contains the amounts of EPA and DHA in the fish oil since these are the essential fatty acids that provide all the health benefits. Physicians for Optimal Heart and Brain Health recommend an EPA vs. DHA ratio of 2:1.
Flax Seed: helps fight diabetes, reduces cholesterol, and decreases inflammation. Because it contains omega-3 fatty acids, it also helps fight heart disease.
Garlic: improves cardiovascular health, lowers blood pressure, strengthens the immune system, and may have a powerful antioxidant effect, which protects against cancer.
Ginseng: improves mental activity, combats fatigue, boosts energy levels, and strengthens the heart and nervous systems.
Green Tea: helps fight cancer and heart disease.
Psyllium fiber: lowers LDL, improves digestion, reduces risk of colon cancer, and helps regulate blood pressure.
Rhodiola: improves mood, combats stress, and promotes health neurotransmitter function.
Saw Palmetto: reduces symptoms of enlarged prostate, strengthens the immune system, and helps relaxation by calming the nervous system.
Spirulina: called nature’s perfect food, spirulina is high in nutrients and antioxidants, and has been shown to cleanse the liver and eliminate toxins. It also helps reduce blood pressure and cholesterol and boosts the immune system.
Turmeric: the primary agent in turmeric, curcumin, has potent anti-inflammatory properties similar to many drugs and over-the-counter medications. It also has antioxidants that may help fight cancer and other diseases.
Rules for Buying Herbal Supplements
Consumers need to be aware that herbal supplements are not regulated; and though they are required to include an accurate label, they are not required to go through the FDA approval process. Therefore, some may be effective, but others may cause serious harm and sometimes death. Following these 6 guidelines before buying is always a wise thing to do.
1. Ask yourself, “Does it sound too good to be true?” If the claims seem exaggerated or unrealistic, chances are they are. Learn to distinguish hype from evidence-based science, which involves a body of research, not a single study. Nonsensical lingo can sound convincing, so be skeptical about anecdotal information from slick salespeople who have no formal training in nutrition. Never buy a product just because it’s touted as a miracle cure. Always question people about their training and knowledge in medicine or nutrition; and never assume that even if a product may not help, at least it can’t hurt.
2. Never assume that “natural” means healthy and safe. Consumers often think that the term natural assures wholesomeness, or that the product has milder effects, which makes it safer to use than a drug. The claim that something is natural can often be unsubstantiated. Herbs picked from a garden are natural, but they may interact with drugs or may be dangerous for people with certain medical conditions. What most consumers don’t realize is that even groups that test herbal supplements, such as Good Housekeeping and NSF International, are not obligated to report products that don’t meet their standards.
3. Check for standardization. Since herbs are not regulated, they can vary in quality and content from one manufacturer to the next. The way an herb is grown, stored, prepared, and packaged will affect its potency and efficacy. Standardized herbs have been checked for uniformity, contaminants, and cleanliness. Never buy an herbal supplement that doesn’t include a label with the active ingredient per given weight. And only buy “single herb” products that clearly indicate how much of the herb each dose contains. Avoid products that contain mixtures of herbs, since the proportion of each herb is generally unknown.
4. Choose retailers and manufacturers wisely. Nothing on store shelves, especially health food stores, is created equally. While the FDA issues warnings about herbal supplements, it’s up to consumers to educate themselves about the benefits and dangers of herbs. Therefore, it’s especially important to choose retailers that are highly reputable and have the best-known brands. When browsing, read labels, look for standardization information, and make sure that the product you're buying has been scientifically tested. When buying on Web sites, be extra diligent about doing your homework.
5. Use the proper herbal form. Everyone reacts to herbs differently, and much research has gone into determining the formulations herbs need to be in for maximum effectiveness. Some herbs are best absorbed if they’re in liquid or gel form, others are fat soluble and most effective as tablets. Herbs are also metabolized differently in children and adults, so a safe dose for an adult may not be for children who are under 18. Reputable stores have a knowledgeable sales staff and the experience to know which herbal supplements should be taken by whom and in which forms.
6. Be aware of interactions. Like foods, herbs can interact with prescription drugs, as well as with other herbal supplements. Always consult your doctor before taking any herbal product; and when asked if you’re taking anything, always tell your doctor exactly which herbs you’re using. According to the Mayo Clinic, the medications that interact with herbs the most are: blood pressure medicines, blood thinners, diabetes medications, drugs that affect the liver, heart medications, and Monoamine Oxidase Inhibitors. Stop taking an herb immediately if you notice any adverse side effect at all.
What we eat has a direct effect on how we feel, how we cope with stressful life events, and how well we maintain our immune systems. Foods high in saturated fats, like red meats, and refined sugar, like white bread, cause us to produce more insulin. More insulin means less fat breakdown, as well as a bigger appetite, which leads to overeating. Some foods, called “high stress foods,” can make stress worse; others can actually help us combat stress and keep us healthy during those times when we need it most.
Foods That Increase Stress Effects
Cake, candy, cold cuts (except for low fat meats such as turkey and chicken breast), doughnuts, fried foods, meats high in saturated fat, sweet rolls, white pasta, white rice, whole milk, white bread
Foods That Reduce Stress Effects
Beans, brown rice, chicken breast (not fried), cottage cheese, fat free or low fat milk, fish, fruit (especially apples, bananas, cantaloupe, oranges, and pineapple), legumes, nuts, oatmeal, soybeans, sunflower seeds, turkey breast, vegetables (especially dark green and those with beta-carotene), wheat germ, whole grain cereal, whole wheat bread
From: Mind-Body Health & Healing: Using the Power of the Brain to Prevent Disease, Reduce Stress, and Slow Aging by Dr. Andrew Goliszek
CURATIVE PROPERTIES OF WATER
The human body is made up of almost 2/3 water. When your body loses 2 percent of its total fluid, you begin to experience the symptoms of dehydration. Even a slight loss of body fluids affects the brain; and we all know the extent to which the brain controls the rest of the body. Some of the more common effects are thirst, loss of appetite, dry skin, dark urine, dry mouth, and fatigue. Fluid loss of 5 percent leads to increased heart rate and respiration, decreased perspiration and higher body temperature, extreme fatigue, and muscle cramps. A loss of 10 percent is so severe that dehydration becomes an emergency that you need to treat immediately.
Each of us reacts differently to dehydration because we’re all unique. Age, size, and health all play a role in how we react physically, but not drinking enough water can lead to some common disorders we normally don’t think of as being caused by dehydration. For example:
High blood pressure: Blood loses gases as water leaves the circulatory system and, therefore, blood vessels constrict in order to prevent further loss.
High cholesterol: One of the main components of cell membranes is cholesterol. As a defense mechanism, the body increases the production of cholesterol in order to keep cells from dehydrating.
High blood sugar: When blood volume decreases as a result of dehydration, circulation through the capillaries decreases and the concentration of blood sugar rises in relation to other blood chemicals.
Decreased muscle building: Muscles need water for protein synthesis. When there’s not enough water, muscle fibers begin to break down and strength levels decline.
Increased joint pain: Water is a major component of cartilage in the body, which includes joints. It also carries the nutrients that help build cartilage and prevent inflammation, abrasion and wear and tear. Furthermore, because water is stored in the vertebrae, it acts to support the weight of the upper body and prevent back pain.
Erectile Dysfunction: In order to get an erection, there needs to be adequate blood flow to the penis. Less water means less blood volume, which means less blood flow. Less blood flow is one of the main reasons for erectile dysfunction.
Increased buildup of toxins: The kidney is the body’s natural dialysis system, filtering the entire blood supply and removing toxins from the body. A good fluid level will keep the kidneys functioning properly and help the body rid itself of toxic substances.
You can see how drinking adequate amounts of water can prevent the onset of many disorders and keep your mind and body in a state of balance. But unless you’re exercising vigorously or working out in the sun, you don’t need to drink 8 glasses of water a day as some health gurus claim. Many of the foods and liquids we drink have enough water to keep us hydrated. A good way to gauge how dehydrated you are, is to look at the color of your urine. If it’s clear or a very pale yellow, it’s a good sign that you’re hydrated. If it begins to turn dark, you need to drink more. That’s all there is to it.
From: Mind-Body Health & Healing: Using the Power of the Brain to Prevent Disease, Reduce Stress, and Slow Aging by Dr. Andrew Goliszek