Did You Know Vitamin D Improves Sleep?   If you intend to live a long and healthy life, sleep needs to be a priority. Anyone struggling with chronic disease — which is at least half the adult population in the U.S. — would be wise to take heed, as sleep cannot only contribute to the problem but also counteract any healthy lifestyle strategies you’re using to address it. As a general guideline, seek to get right around eight hours of sleep every night. Anything below seven hours really starts to impact your health (if you’re an adult). The good news is there are many ways to improve your sleep, including nutrients, which is the main focus of this article. While I don’t recommend relying on sleep aids long-term, certain supplements can help improve sleep, and can be used while you’re implementing more permanent changes. A number of vitamins, minerals, amino acids and hormones are also critical for sleep quality, and deficiency in one or more of them may be part of your problem if you’re struggling with poor sleep. Lastly, I’ll address two commonly overlooked environmental factors that can rob you of sleep, namely your exposure to blue light and electromagnetic fields (EMFs). Three Vitamins That Improve Sleep While you’re probably aware of one or more herbs that can help you sleep, few are aware that certain nutrient deficiencies can wreak havoc on your sleep. As noted by Drs. Arielle Levitan and Romy Block, who wrote “The Vitamin Solution: Two Doctors Clear the Confusion About Vitamins and Your Health,” vitamin deficiency is “an often-overlooked factor in sleep problems … We need adequate levels of key nutrients to get good quality sustained sleep.”1 Three vitamins known to have this kind of influence include: • Vitamin D: A number of studies have linked low vitamin D to poor sleep quality,2 and have shown reaching and maintaining a vitamin D level of 60 to 80 ng/mL can improve sleep.3 According to the authors: “Comparisons of brain regions associated with sleep-wake regulation and vitamin D target neurons in the diencephalon and several brainstem nuclei suggest direct central effects of vitamin D on sleep. We propose the hypothesis that sleep disorders have become epidemic because of widespread vitamin D deficiency.” • Vitamin C: Research4 published in PLOS ONE found those with low vitamin C in their blood reported more trouble sleeping, and were more likely to experience interrupted sleep. Foods high in vitamin C include5 guava, red and green bell pepper, kiwi, oranges, strawberries, papaya and broccoli. If opting for a supplement, I’d recommend liposomal vitamin C, as it has better absorption. • Vitamin B12: Low B12, which is extremely common in the general population but even more so among vegans and vegetarians, is known to cause neurological problems, including disturbed sleep. Levitan and Block recommend getting 250 to 500 micrograms (mcg) per day to avoid deficiency symptoms. Minerals That Influence Sleep Quality Similarly, certain minerals are important for sleep [...]

Did You Know Fasting Can Resolve Insulin Resistance, the Cause of Diabetes?   We have an epidemic of diabetes in the United States. An estimated 30.3 million Americans, nearly 1 in 10, have Type 2 diabetes.1 Another 84 million American adults — about 1 in 3 — are prediabetic, and most are unaware of this fact. Prediabetes2 is defined as an elevation in blood glucose over 100 milligrams per deciliter (mg/dl) but lower than 125 mg/dl, at which point it formally becomes Type 2 diabetes. However, any fasting blood sugar regularly over 90 mg/dl really suggests insulin resistance, and seminal work by the late Dr. Joseph Kraft, author of “Diabetes Epidemic and You: Should Everyone Be Tested?” suggests that 80 percent — 8 out of 10 — Americans are in fact insulin resistant,3 which means they’re already on their way toward developing diabetes. That's the bad news. The good news is Type 2 diabetes is curable, and the cure is less than free. It actually saves you loads of time and money. In his book, “The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally,” Dr. Jason Fung details how to address this exceptionally common problem. Fung is a nephrologist (kidney specialist) with a practice in Toronto. Two years ago, I interviewed him about fasting, which is one of the most powerful interventions for Type 2 diabetes and insulin resistance. Fung was also one of the experts who peer reviewed my book, “Fat for Fuel,” which integrates some of his work. Why Identifying Insulin Resistance Is so Important There are two types of diabetes, Type 1, or insulin dependent diabetes, and Type 2 diabetes, which is lifestyle related. Type 2 diabetes accounts for 90 to 95 percent of all diabetes cases and is the topic of this particular discussion. Prevalence of Type 2 diabetes started to rise in the 1980s, at a time when obesity had yet to become a significant trend. However, as obesity became more prevalent, so did Type 2 diabetes. “But the fundamental underlying problem of Type 2 diabetes, which is insulin resistance, is actually much more widespread than that,” Fung says. “And the innovative thing Kraft did was that he took a standard glucose tolerance test, and measured blood insulin levels instead of blood glucose. Because if you think about what's happening, when you ingest 75 grams of glucose [the amount administered prior to the test], your blood glucose may stay normal. But, your body may be producing a huge amount of insulin to really shove that glucose into the cell. Because one of the functions of insulin is to move the glucose from the blood into the cell. Insulin resistance refers to the fact that blood glucose is simply not getting in there. So, if your body needs to produce two, three, four, five times the amount of normal insulin to get that glucose in there, you have a problem, which is not detectable if you just measure blood glucose. [...]

Did You Know Dry Skin Can Be a Sign of Dehydration?   Have you ever been so busy you neglected to drink even a sip or two of water for an extended period, then suddenly realized you were incredibly thirsty and in need of a long drink? By replenishing your body's water supply when it tells you you're thirsty, you can often stave off dehydration. In fact, typically your body's physiologic thirst mechanism is triggered before you're dehydrated, giving you a chance to rehydrate before it's too late. There are exceptions to this rule, however, with the elderly and young children being at particular risk of becoming dehydrated. It's estimated that 20 percent to 30 percent of older adults are dehydrated,1 often due to water deprivation and the fact that people naturally have a lower volume of water in their body as they get older.2 Infants and children may also become quickly dehydrated, especially if they're sick and suffering from vomiting or diarrhea. One study even suggested more than half of American children are dehydrated, while about one-quarter do not drink water on a daily basis.3 Among healthy adults, the National Academy of Sciences concluded, "The vast majority of healthy people adequately meet their daily hydration needs by letting thirst be their guide."4 However, if you're ignoring your thirst or find yourself not drinking enough water during hot weather, especially if you've been exercising, it's quite easy to become mild to moderately dehydrated, with signs and symptoms that may surprise you. Why Your Body Needs Water Your body consists of about 42 liters (44.4 quarts) of water, which accounts for between 50 percent and 70 percent of your body weight. Your blood is 85 percent water, your muscles 80 percent water, your brain 75 percent water and even your bones are 25 percent water,5 which signals the importance this fluid plays in your health. So what happens if you don't drink enough? The No. 1 risk factor for kidney stones is not drinking enough water, for starters. There is also some research showing that high fluid intake is linked to a lower risk of certain types of cancer, such as bladder and colorectal.6 Even the risk of fatal coronary heart disease has been linked to water intake, with a study showing women who drank five or more glasses of water per day reduced their risk by 41 percent compared to women who drank less. Men, meanwhile, reduced their risk by 54 percent.7 Your body also needs water for blood circulation, metabolism, regulation of body temperature and waste removal. If you're dehydrated, even mildly, your mood and cognitive function may also suffer. In a study of 25 women, those who suffered from 1.36 percent dehydration experienced a worsened mood, irritability, headaches and lower concentration, and perceived tasks to be more difficult.8 When you don't drink enough water, you may also pose a danger on the road, according to a study published in the journal Physiology & [...]

Everything You Wanted to To Know About Activated Charcoal!   A London eatery called Coco di Mama is jumping on the charcoal bandwagon with its offer of a charcoal-laced croissant they describe as a "vegan delight." Below is an excerpt from their website:1 "We are so excited to bring you a charcoal-activated vegan croissant! It's quite an unusual looking item, but we can promise you it … tastes better than it looks. Unlike a regular croissant, there is no butter. The key ingredients are sunflower margarine, soy and barley flour, activated charcoal, sugar and lemon. The alkaline properties of charcoal in the croissant help to detoxify any poisons in your body by neutralizing excess stomach acid." They go on to suggest this blackened bakery item can help with hangovers and bloating, two claims that are not scientifically founded.2 Activated charcoal aside, the other ingredients in the croissant, such as margarine, soy and sugar — all well-known to damage your health — more than make this menu item and other foods like it not only undesirable, but also something to avoid. The Guardian suggests this faddish food item is just one of many charcoal-influenced products hitting the market recently. They make mention of "charcoal bagels, ice cream, burger buns, smoothies and pizzas ... plus charcoal toothpaste and face masks."3 Before you join the charcoal craze and rush out to buy any of these products, let's take a closer look at the effects — positive or negative — activated charcoal may have on your health. What Is Activated Charcoal and Is It Beneficial? While activated charcoal (carbon) can be both positive or negative charges depending on the pH of the solution in which it's created,4 do not confuse the health uses of it with the positive-charged, granular activated charcoal5 created by burning wood down to a char, such as the toxic briquettes used in your backyard grill. Rather, this activated charcoal is treated with oxygen, and when activated, its porosity increases, giving it a larger surface area through which to effectively absorb substances. Given its absorption capacity, activated charcoal is used in medicine, pollution control systems and water filters. With respect to water filtration, activated charcoal improves water clarity, reduces unpleasant odors and removes chlorine. Because it only has a limited absorption capacity, carbon filters must be replaced periodically. Activated charcoal also is used in tiny packets to absorb moisture in pill and supplement bottles. Because it is not absorbed by your body, it's free to collect surface-bound toxins and dispose of them through your bowel movements. As to whether activated charcoal is good for you, the simple answer is: Yes, activated charcoal is beneficial. In fact, it has long been included in emergency kits where it is considered an "essential" item because it can save your life. The Guardian notes: "[I]f you have literally just been poisoned, eating charcoal might be good for you because it could absorb some of the poison in your stomach before [...]

Learn the Preventive Strategies of Alzheimers   Alzheimer’s disease — for which conventional medicine believes there is no effective treatment or cure — currently affects an estimated 5.4 million Americans1 and prevalence is projected to triple by 2050.2,3 Within the next two decades, this severe and lethal form of dementia may affect as much as one-quarter of the U.S. population. Already, more than half a million Americans die from the disease each year, making it the third leading cause of death in the U.S., right behind heart disease and cancer.4,5 The good news is that lifestyle choices such as diet, exercise and sleep can have a significant impact on your risk. As previously noted by Dr. Richard Lipton6 of the Albert Einstein College of Medicine where they study healthy aging, lifestyle changes “look more promising than the drug studies so far.” As with health in general, your diet plays a crucial role. Processed foods tend to be nearly devoid of healthy fat while being excessive in refined sugars, and this combination appears to be at the heart of the problem. High-Sugar Diet Significantly Raises Your Risk of Dementia One of the most striking studies7 on carbohydrates and brain health revealed that high-carb diets increase your risk of dementia by a whopping 89 percent, while high-fat diets lower it by 44 percent. According to the authors, “A dietary pattern with relatively high caloric intake from carbohydrates and low caloric intake from fat and proteins may increase the risk of mild cognitive impairment or dementia in elderly persons.” Studies also strongly suggest Alzheimer’s disease is intricately connected to insulin resistance;8 even mild elevation of blood sugar is associated with an elevated risk for dementia.9 Diabetes and heart disease10 are also known to elevate your risk, and both are rooted in insulin resistance. This connection between high-sugar diets and Alzheimer’s was again highlighted in a longitudinal study published in the journal Diabetologia in January 2018.11 Nearly 5,190 individuals were followed over a decade, and the results showed that the higher an individual’s blood sugar, the faster their rate of cognitive decline. Both Type 1 and Type 2 Diabetics Have Higher Risk for Alzheimer’s The connection between sugar and Alzheimer’s was first broached in 2005, when the disease was tentatively dubbed "Type 3 diabetes.” At that time researchers discovered that your brain produces insulin necessary for the survival of your brain cells.12 A toxic protein called ADDL removes insulin receptors from nerve cells, thereby rendering those neurons insulin resistant, and as ADDLs accumulate, your memory begins to deteriorate. Curiously, while low insulin levels in your body are associated with improved health, the opposite appears to be true when it comes to the insulin produced in your brain. Reduced brain insulin actually contributes to the degeneration of brain cells, and studies have found that people with lower levels of insulin and insulin receptors in their brain often have Alzheimer’s disease. According to researchers,13 "These abnormalities do not correspond to Type [...]

Did You Know Essential Oils May Protect You and Keep Your Kitchen Clean?   Water pollution, environmental toxins, and damage to fish and wildlife are all linked to the use of cleaning chemicals commonly found on grocery store shelves. As the understanding of the damage air pollution inflicts on human health has grown, the auto industry has taken steps to reduce emissions from their cars. However, pollution associated with air and water does not respect county, state or country boundaries, as demonstrated by the fact much of the smog experienced on the U.S. West coast originates in Asia.1 A collaborative effort of more than 40 researchers looking at data from 130 countries has called air pollution the "largest environmental cause of disease and premature death in the world today."2 Fine particulate matter is the most studied type of air pollution and refers to particles smaller than 2.5 micrometers in diameter, which is about 30 times smaller than the width of a strand of hair. This is small enough to pass through lung tissue and enter your bloodstream, triggering chronic inflammation and chronic diseases. A recent study published in the American Journal of Respiratory and Critical Care Medicine demonstrated exposure to common cleaning solutions at home may increase your exposure to toxic fine particulate matter.3 Using household cleaners as little as once weekly for 20 years may speed decline in lung function as much as smoking one pack of cigarettes each day for 10 to 20 years.4 While a clean, uncluttered home is a sanctuary from the stress of work and life, you don't have to sacrifice your physical health for your mental health. Bacteria Triggers Food Poisoning Bacteria on kitchen surfaces may increase your potential for food poisoning. FoodSafety.gov lists the top bacteria and viruses causing food poisoning, resulting in illness, hospitalization or death, as:5 Salmonella Listeria Norovirus E. coli Campylobacter Clostridium However, these are not the only bacteria causing gastrointestinal distress and food poisoning. Another is Staphylococcus aureus (S. aureus), commonly found in foods and producing toxins when food is left at room temperature.6 Toxins may be present in foods at dangerous levels, even without signs the food has spoiled. S. aureus is also present on the skin, hair, nose and throat of 25 percent of healthy people7 and may easily be transferred to food preparation areas. Although the bacteria is killed by cooking, the toxins growing in the food are not eliminated by heating.8 Once the bacteria begins growing on the preparation surface, it produces a strong biofilm capable of resisting most attempts at removal.9 Essential Oils May Protect You and Keep Your Kitchen Clean Writing in the international journal LWT — Food Science and Technology,10 researchers published results of a study demonstrating the effectiveness of oregano essential oil in the removal of young and mature S. aureus biofilms. Staphylococcus is an underlying pathogen in many instances of food poisoning around the world. This study highlighted the potential for oregano essential oil and carvacrol, [...]

Using a Humidifier Can Hydrate and Soften Your Skin!   Humidity is the amount of water droplets suspended in the air and is an important variable for your health. It is generally recommended to keep your relative indoor humidity between 40 percent and 60 percent. Relative humidity describes how much water vapor is in the air, compared to how much there potentially could be.1 When the temperature of the air is warmer, greater amounts of water vapor may be present than when the air is cold. While most people find a relative humidity in this range most comfortable, mite populations are minimized when the relative humidity is below 50 percent, and most species of fungi cannot grow unless the relative humidity exceeds 60 percent.2 Additionally, keeping indoor humidity above 60 percent in the winter months may result in condensation on the windows and ice formation inside your home. On the other hand, when your indoor humidity is too low, it can impact your skin, eyes and respiratory system; In other words, both high humidity and low humidity may have detrimental effects on your health and wellness. Using a Humidifier May Reduce Effects of Low Humidity on Your Health Maintaining humidity in your home within a desirable range may help to reduce respiratory symptoms during the summer when the weather is hot, and in winter months when the air is often dry. When the relative humidity in your home is below 40 percent, you may experience dry skin, itchy eyes, and irritated throat and nasal passages.3 It can also raise your risk of contracting a cold. If your home's humidity is higher than 60 percent, it increases the risk of mold and fungal growth and may make your home feel stuffy. You might notice condensation on the walls, floors and windows, increasing the risk of triggering growth of bacteria and dust mites. These allergens may increase your respiratory problems and provoke flare-ups of allergies and asthma.4 Dry air in your home may cause moisture in your skin and respiratory tract to evaporate more quickly. Adding moisture may help with symptoms such as dry skin, irritated eyes, frequent coughs, bloody noses and sinus headaches. Maintaining humidity in your home within a range of 40 percent to 60 percent relative humidity can help:5 Prevent influenza In one meta-analysis6 of nine epidemiological studies, researchers found the incidence of absenteeism or respiratory infections was lower in people who worked or lived in environments with a midrange relative humidity. Another study7 demonstrated prolonged exposure to high or low relative humidity was associated with an increased risk of respiratory symptoms in teachers. Authors of a third study8 found humidifiers may reduce the risk of catching the flu. With low relative humidity, the influenza virus retained maximal infectivity, but experienced rapid inactivation at indoor relative humidity greater than 40 percent. Create more productive cough Dry air increases the risk of producing a dry unproductive cough. Adding humidity moisturizes your airways, which makes your [...]