Conquering Delayed-Onset Food Allergies in Three Steps
by Charmaine D. Mercado
(NaturalNews) Do you find yourself suffering from asthma, migraines, irritable bowel syndrome, chronic fatigue, fuzzy brain, non-seasonal rhinitis, depression, eczema, arthritis, bloating, or insomnia, yet no medical treatment seems to work for you? If you have one or more of these symptoms that just come and go and are unresponsive to medication, then there's a very big chance that your diet is the main culprit behind all your health complaints.
A growing number of studies have established the connection between the above-mentioned ailments to food allergy. Even irritable bowel diseases such as diverticulitis, Crohn's disease, ulcerative colitis, and celiac disease have been linked to food allergies.
Doctors have long believed that the only kind of allergy is the immediate-onset type, the kind of allergy that triggers the formation of IgE (immunoglobulin E) antibodies. Symptoms of IgE or type 1 allergy appear within two hours, often showing up in a few minutes. Stomach cramps, hives, skin rashes, diarrhea, wheezing, swelling, and anaphylaxis (which could lead to death) are the common reactions an immediate-onset allergy sufferer experiences.
This article shall focus more on the other more common yet harder to diagnose auto-immune disorder called delayed-onset allergy. When Food Becomes an EnemyDelayed-onset food allergy, also known as IgG (immunoglobulin G) and type 3 allergy, is an auto-immune disease that causes your immune system to overreact when you ingest certain foods.
Studies reveal that there are more immune cells in the digestive tract than in any part of the body. The immune cells mistakenly attack food particles and treat them as antigens or foreign invaders, producing IgE antibodies, histamine and other chemicals as an attempt to fight what they perceive as toxins. A person suffering from immediate-onset allergy can only be allergic to up to three foods, while a delayed-onset allergy sufferer can have reactions to as many as twenty foods.
The top delayed-onset food allergens (in no particular order) are cow's milk, gluten (in wheat and other grains such as barley, rye, and oats), fish, egg whites, egg yolks, soy, peanuts, yeast, corn, and nuts such as cashew, almonds, hazelnuts, and Brazil nuts.
The good news is that type 3 food allergies are reversible if you make a conscious effort to facilitate your body's healing by temporarily nixing the aggravating food, consuming raw food and taking enzyme supplements, and by eliminating disruptive energies in the body that could be causing your disease. All the suggested steps apply only to delayed-onset allergies and not to IgE allergies.
Step One: Avoid the Offending Food for at Least 3 Months.
The best way in knowing whether you have delayed-onset food allergy is by having yourself properly tested. This would eliminate all the guesswork on your part. IgE allergy testing involves state of the art blood tests to properly diagnose your food allergies. Every person is unique and should be properly tested. A person with delayed-onset allergies may be allergic to less common allergenic foods such as chili peppers, chicken, kiwi, garlic, red meat, citrus fruits, tomatoes or onion.
If however there are no sophisticated blood assays in your area that would test your blood sample against more than a hundred kinds of food to determine whether you react to any of them or not, then an allergen-free diet for two weeks would help you make intelligent guesses as to what is causing your discomforts.
Keep a food diary and write down all the symptoms that you'll be experiencing for the next few days. Take note of all the food that you frequently eat and see if they make you feel worse a few hours to a few days after eating them. A clue to determining your allergy to a certain food is if you strongly like a certain food and feel great satisfaction when eating it.
Much like in alcoholism and chain smoking, the body creates a strong attachment and addiction to the very substance that is harming the person. Once you've made your list of allergy suspects, carefully plan your diet for the next several days and eliminate all the suspect foods for two weeks. Notice how you feel when you are not consuming them. Chances are you will feel great relief within a week.
Some people who suffer from edema due to gluten allergy lose a lot of retained water and therefore shed a few pounds in a couple of days without exercise. Note that you might feel your old symptoms within the first few days of abstaining from the offending foods. This is a normal reaction and will disappear in about five days. If you still feel bad after eliminating a number of food from your diet, check your food diary if there is anything else that you eat often that you haven't eliminated yet. Could it be that cup of coffee, tea, or hot chocolate? It could be an ingredient included in a lot of the items that you eat.
A highly-qualified nutritionist who specializes in food allergies would greatly help by asking you the right questions. Your nutritionist can help you determine whether you're truly allergic to something or merely sensitive or intolerant to it. But either way you would be advised to avoid the food that causes your allergy or sensitivity until you are ready to reintroduce it to your body.
After doing your elimination diet for two weeks, try reintroducing each food you've avoided one by one every five days. For example, if you avoided gluten, dairy, and soy, try food containing gluten on day one. Then completely avoid it again for the next five days. If you notice your symptoms go back within five days then you have a clear sign that you are truly allergic to it.
Then you can move on to dairy and eat cheese for a day then abstain from any kind of dairy product or ingredient for the next five days and see if your symptoms recur. Do the same with soy. If you react to all three then you would have to avoid all of them in the next three to six months before you can reintroduce them in your diet.
You would also have to educate yourself with regard to food families and hidden food ingredients. You might be reacting to soy but decide to eat a product containing TVP or textured vegetable protein since it does not have the word "soy" on the label, and find your asthma symptoms coming back. You may be allergic to gluten but not to soy and may be surprised to find yourself reacting to soy sauce, which often contains gluten.
This would involve a de rigueur label reading to check if a certain food contains an allergen as one of its ingredients. Eating out can also be a challenge to the food allergy sufferer. Cross-contamination is frequently what happens when the restaurant doesn't wash utensils that would be used for the dish you ordered after preparing a food that you may be allergic to. You may ask the waiter to skip the breading in your fried fish if you have gluten allergy, but the cook may not change the oil and clean the pan where he just cooked breaded chicken. Don't hesitate to ask the waiter the ingredients of the dish you wish to order, or to inform the chef of your allergies. As a general rule practice caution when eating out.
It takes three to six months for your body to replace all of its IgG antibodies. The new batch of IgE antibodies would have no memory of the list of foods you were strongly reacting to. Provided that you have reversed your leaky gut, the new set of IgG antibodies would have no more reason to attack the food you were previously allergic to. After three months or so you can start reintroducing all the previously offending foods one by one; it is better to take quercetin right before reintroducing old allergens (see below).
Stay away from food that promotes inflammation and mucus formation such as dairy and meat. Avoid alcohol and drink lots of water.
Step Two: Heal Your Digestive System with Enzymes and Nutrients.
The seemingly biggest factor involved in food allergies is having a "leaky gut." A leaky gut has increased permeability compared to a healthy one, thus allowing all the undigested food particles to pass through the intestines and enter the bloodstream. Heal the gut by upping your enzyme intake through raw food and enzyme supplementation.
Eating at least 70% raw food would greatly assist in detoxifying your body from all the chemicals it released as a consequence of mistaking food as an invader. A mainly raw diet would also accelerate the healing of a leaky gut.
The main reason for the existence of undigested food particles is that the body is not producing enough enzymes to properly and completely break down food into simple, usable, and highly-assimilable substances. Enzymes are particularly known to break down the undigested food proteins that the immune cells attack as allergens. Proteolytic or protein-digesting enzymes such as protease, bromelain, and papain can greatly help in digesting unmetabolized protein allergens present in the blood. Enzymes can also boost immune system function by promoting the growth of good bacteria in the gut.
An efficient immune system relies heavily on healthy intestinal flora in fighting a host of diseases, including allergies. So make it a point to take probiotics to enable your body to effectively fight your type 3 allergy.Vitamins and minerals are also required to heal a leaky gut. In fact the enzymes depend on nutrients to carry out their tasks successfully. Poor nutrition leads to enzyme deficiency, which leads to poor assimilation of nutrients, resulting in greater nutritional deficiency. Enzyme and nutritional deficiency are the leading causes in the development of a wide range of diseases, from allergies to cancer.
Vitamin A destroys free radicals and regulates the release of prostaglandins during allergic reactions. Vitamin B6 helps reduce depression, migraines, and ADHD caused by food allergy. Like vitamin B6, zinc is important in the production of hydrochloric acid in the stomach to increase the body's ability to digest food. Vitamin C helps the body detoxify by disabling free radicals produced during allergic reactions. Vitamins A, B6, and C, along with zinc, stimulate and maintain the thymus gland, the body's main immune gland.
Magnesium helps reduce symptoms of asthma, migraine, and depression. MSM or methylsulfonylmethane, quercetin, and omega-3 fatty acids are all anti-inflammatory supplements. They also aid a lot in reversing a leaky gut. Glutamine and probiotics both bolster the body's immune system function and assist in healing a highly-permeable gut.
Of all the nutraceuticals mentioned above, quercetin appears to be the most powerful anti-allergy supplement in removing type 3 allergy symptoms. As an insurance policy it is good to take quercetin thirty minutes prior to reintroducing previously aggravating food.
Good digestion begins in the mouth, so chew your food well whether you're eating raw food or not. Chewing raw food well helps release its enzymes in your mouth, thus making it easy for its nutrients to be broken down. Cooked food would also be more easily digested by the enzyme supplement if well-chewed.
Step Three: Try Acupressure
Studies have linked stress and negative emotions to various diseases such as cancer, cardiovascular disease, hypertension and allergies. But whether or not your allergy is due to an unresolved emotional issue, it is good for you to do acupressure on yourself or have it done to you by an expert.
Some of the possible emotional or psychosomatic causes of allergies are: the feeling of being unsafe, the need for attention, non-acceptance of oneself, and annoyance towards a certain person one lives with at home. EFT or emotional freedom technique is a good option in relieving a person from the underlying emotional causes of this disease. It corrects the energy disruption caused by negative emotions, usually offering immediate relief, and with persistence, often ends up in the complete elimination of both the emotional trigger and the physical disease. A lot of cases, nothing short of miraculous, have been reported by allergy sufferers who employed EFT in treating the said auto-immune disease.
Not all allergies are necessarily caused by negative emotions though. Early exposure to a 100% cooked diet can lead to digestive exhaustion at one point in a person's life, causing enzyme deficiency and other digestive disorders. Food then is only partially digested at best, which passes through a leaky gut and ends up being attacked as an invader upon entering the bloodstream.
It is for this reason that non-breast-fed individuals are more prone to allergies than those exclusively given breast milk for at least six months. That is why it is important to stick to an elimination diet for at least three months to give the body ample time to heal, rest, and regenerate itself.
Even if one does not have any unexpressed emotional issues to deal with, exploring the cause of withdrawal symptoms and feelings of deprivation would offer the allergy sufferer great relief while helping him abstain from his favorite yet allergenic food. Both EFT tapping and traditional acupressure increase blood circulation and unclog blocked meridian points in the body, thus providing great relief upon tapping on or pressing acupressure points. It is good to consult an EFT practitioner to assist you in getting to your core issues, an acupressure expert to teach you which points in your body to press to improve your condition, or a reflexologist to do a proper foot massage to accelerate your healing.
There you have it. With proper education, dedication and perseverance you can become allergy-free for life!
References:Braly, James and Holford, Patrick. Hidden Food Allergies: Is What You Eat Making You Ill? Piatkus, 2005.Chebat, Maraya. Core Energetics: A Primer On Mind-Body Integration. NBS Inc., 1984.Cichoke, Anthony. Enzymes to the Rescue. http://www.foodreactions.org/articles/enzymes_to_the_rescue.htmlCraig, Gary. The EFT Manual. http://www.emofree.comHainsworth, Jo. A fascinating trip through the successful elimination of multiple chemical and food sensitivities. (http://www.emofree.com/Allergy/multiple-food-allergies.htm)Holford, Patrick. Improve Your Digestion. Piatkus, 1999.Savitri, Ramaiah, ed. All You Wanted to Know About Acupressure in Daily Life. New Dawn, 2000.Doctors Use New Acupressure Technique For Severe Allergic Reactions: Medication Unnecessary. 5 July 2006. (http://www.NaturalNews.com/019562.html)
About the authorCharmaine D. Mercado is a freelance writer who is passionate about natural health, nutrition and well-being.
Tuesday, January 29, 2008
Sunday, January 20, 2008
Supplements and Surgery Don't Mix
Some nutritional supplements can affect bleeding and recovery after surgery.
Stop taking these supplements two days before surgery...
Stop taking these supplements two days before surgery...
- Echinacea, an immunity-boosting supplement, may interfere with certain drugs and slow wound healing.
- Ginkgo regulates blood flow and enhances memory, but it may cause excessive bleeding.
- Kava calms nerves and encourages sleep -- but it may intensify the sedative effects of anesthesia.
Stop taking these supplements seven days before surgery...
- Fish oil contains healthy omega-3 fatty acids, but it can cause excessive bleeding.
- Garlic reduces high blood pressure and cholesterol, but it also may cause excessive bleeding.
- Ginseng stimulates the immune system and improves energy, but it can cause rapid heartbeat, high blood pressure, excessive bleeding and low blood sugar levels.
- St. John's wort helps ease depression, but it also may increase or decrease the strength of certain drugs.
Tuesday, January 15, 2008
Beware the painkiller patch
Pain killer
Beware the painkiller patch—it could literally kill you.
According to the FDA, it's due to good old-fashioned human error. Doctors have been incorrectly prescribing fentanyl—a heavy-duty narcotic—to patients that it was never intended to treat, such as those who are not in chronic pain. Instead, doctors are supposed to think of cancer patients when prescribing this patch, who have already built up some tolerance for opiod-level painkillers. But patients with no more than a headache are receiving it—and with deadly consequences. So the FDA has issued a second warning about these patches. The first warning came out in 2005, when it announced it was looking a little closer at 120 fatalities associated with fentanyl use. Evidently, the first warning had little effect, as reports of dangerous side effects and deaths have continued. The FDA is also having the makers of these fentanyl patches include warnings in plain-speak so that all patients can understand exactly how potent this drug is. On the FDA website are some guidelines for use that have been posted.
If you or someone you know is using one of these patches, please be aware of the following:
Fentanyl patches should be thought of as the last step in painkilling for chronic pain. It's not for headaches or to be taken after surgery. There are other options that aren't as life-threatening as fentanyl, and should be chosen first.
Know the signs of overdose and do not wait to seek treatment:
Feeling faint or dizzy
Cold, clammy skin
Difficulty in breathing, slow breathing, shallow breathing
Heartbeat slows down
Difficulty walking or talking
Overcome by a sense of sleepiness
Advise your doctor of every medication you take to avoid adverse reactions.
Read the instructions that come with the patch to understand exactly how to apply it.
Don't add heat in the form of a heating pad, electric blanket, steam room, sauna, or a hot bath. Heat has a way of "heating up" the effect, which can be deadly.
While a patch may seem benign, you can actually overdose with their use. Some patients may try putting on an extra one in a quest to strengthen the results. Or, they may change it too frequently, despite instructions to the contrary. Make sure you treat drugs as drugs no matter what clever delivery system Big Pharma hides them in.
Dr. Alan Inglis House Calls
Beware the painkiller patch—it could literally kill you.
According to the FDA, it's due to good old-fashioned human error. Doctors have been incorrectly prescribing fentanyl—a heavy-duty narcotic—to patients that it was never intended to treat, such as those who are not in chronic pain. Instead, doctors are supposed to think of cancer patients when prescribing this patch, who have already built up some tolerance for opiod-level painkillers. But patients with no more than a headache are receiving it—and with deadly consequences. So the FDA has issued a second warning about these patches. The first warning came out in 2005, when it announced it was looking a little closer at 120 fatalities associated with fentanyl use. Evidently, the first warning had little effect, as reports of dangerous side effects and deaths have continued. The FDA is also having the makers of these fentanyl patches include warnings in plain-speak so that all patients can understand exactly how potent this drug is. On the FDA website are some guidelines for use that have been posted.
If you or someone you know is using one of these patches, please be aware of the following:
Fentanyl patches should be thought of as the last step in painkilling for chronic pain. It's not for headaches or to be taken after surgery. There are other options that aren't as life-threatening as fentanyl, and should be chosen first.
Know the signs of overdose and do not wait to seek treatment:
Feeling faint or dizzy
Cold, clammy skin
Difficulty in breathing, slow breathing, shallow breathing
Heartbeat slows down
Difficulty walking or talking
Overcome by a sense of sleepiness
Advise your doctor of every medication you take to avoid adverse reactions.
Read the instructions that come with the patch to understand exactly how to apply it.
Don't add heat in the form of a heating pad, electric blanket, steam room, sauna, or a hot bath. Heat has a way of "heating up" the effect, which can be deadly.
While a patch may seem benign, you can actually overdose with their use. Some patients may try putting on an extra one in a quest to strengthen the results. Or, they may change it too frequently, despite instructions to the contrary. Make sure you treat drugs as drugs no matter what clever delivery system Big Pharma hides them in.
Dr. Alan Inglis House Calls
Friday, January 11, 2008
Up to 70 Percent of Americans May be Deficient in Vitamin D
Up to 70 Percent of Americans May be Deficient in Vitamin D--Find Out Why You Don't Want to be One of Them
By John Jacob Cannell, M.D., executive director of The Vitamin D Council
Vitamin D is a vital nutrient that is unique, both in terms of its physiology and because humans rely on both endogenous skin production and exogenous sources to meet biological requirements. Vitamin D is commercially available as vitamin D2, (ergocalciferol) made from plant products, and vitamin D3, (cholecalciferol) made from animal products.
Cholecalciferol is also made naturally in the skin by the action of a specific wavelength of ultraviolet light (UVB) interacting with precholesterol. Cholecalciferol is then transported to the liver and turned into calcidiol [(25(OH)D]. In turn, the calcidiol is transported to the kidney and transformed into the steroid calcitriol, which is excreted into the blood to help regulate calcium in the body. This is the main endocrine function of vitamin D.
Meanwhile, many tissues other than the kidney turn calcidiol into calcitriol to help regulate gene expression locally; this is the newly discovered autocrine (inside the cell) and paracrine (surrounding the cell) functions of vitamin D. This autocrine and paracrine function is impaired in vitamin D deficient subjects. All studies show many Americans are vitamin D deficient, especially Blacks, where the problem is pandemic.
This use of calcitriol by other tissues as an autocrine and paracrine hormone is a relatively new discovery that explains its role in human development as well as the many health benefits of vitamin D in other illnesses such as diabetes, hypertension, heart disease, autoimmune illness, at least 13 different cancers and, perhaps, some mental illness.
The Extraordinary Rate of Natural Vitamin D Production
The single most important scientific fact about vitamin D is that young adult Whites make about 20,000 units of vitamin D in their skin within minutes of whole-body, summer-sun exposure. This is 100 times the Adequate Intake (AI) and five times the toxicity maximums (Lowest Observed Adverse Effects Level or LOAEL) recommended by the Institute of Medicine (IOM) for young adults. Therefore, many Americans greatly exceed the IOM's safety recommendations by simply spending a few minutes outside in their swimming suits!
This extraordinary rate of natural vitamin D production in the skin (20,000 IU) leading to the production of a potent endocrine, paracrine and autocrine steroid hormone leads one (as T.S. Eliot once said), "to an overwhelming question." Why did Nature design such a complex system reliant on rapid and bountiful production of cholecalciferol? Answer, "Probably for a very good reason."
Because low calcidiol [25(OH)D] levels (less than 35 ng/ml) are associated with so many chronic illnesses, calcidiol levels are an important part of any laboratory health evaluation and should be routinely checked by physicians. Unfortunately, few physicians are aware of this so perhaps as much as 70 percent of the U.S. population has calcidiol levels below 35 ng/ml. Even when asked to check vitamin D levels, physicians often order calcitriol levels, instead of calcidiol levels, an error that greatly misleads both the physician and the patient.
What are Optimum Blood Levels of Vitamin D?
For numerous reasons (optimal calcium absorption, maximal suppression of PTH, reduction in blood pressure, decreased incidence of various cancers, retarding the progression of osteoarthritis, reducing the incidence of autoimmune illness, reduction in CRP, etc), healthful blood levels of calcidiol [25(OH)D] are between 35 and 50 ng/ml although commercial labs usually report "normal" or Gaussian distributions of between 8-72 ng/ml depending on the latitude of the lab's population.
Therefore, commercial reference laboratories also mislead physicians and their patients by reporting "normal" (Gaussian distributions of a deficient population) instead of healthful calcidiol levels. Patients need to know these facts before asking their physician for the calcidiol [25(OH)D] blood test.
Until the medical profession becomes knowledgeable on this matter, patients need to become educated, educate their physicians, get the proper blood test and then take steps to raise their calcidiol level if it is less than 35 ng/ml. We know of no reason to exceed 50 ng/ml.
Populations around the equator (where man evolved) and groups spending time outdoors without many clothes (lifeguards), have levels of around 50 ng/ml. Such observations have important implications for the vitamin D conditions under which humans evolved.
In other words, it suggests humans have had 25(OH)D levels of around 50 ng/ml for 99.99 percent of the time they have been on earth. Only in the last several hundred years has urbanization, industrialization, glass (UVB does not penetrate glass), excessive clothes (UVB does not penetrate clothes) and sunblock lowered 25(OH)D levels to their current deficient levels.
Options if Your Vitamin D Levels are Low
Persons with low levels have three choices: the sun, a sun lamp or vitamin D supplements. At most latitudes in the United States, little or no vitamin D is made in the skin in the late fall and early winter. In our most northern states the vitamin D blackout lasts for about six months. In the spring and summer, Whites can make large amounts (20,000 IU) by sunbathing on both sides, without sunblock, for a few minutes (about one-third the time it takes for the skin to begin to slightly redden). Darker skinned persons need five to 10 times longer depending on the amount of melanin pigment in the skin.
Vitamin D production occurs within minutes and is maximized long before the skin turns red or begins to tan. One does not have to get repeated blood tests when using sun exposure to obtain vitamin D. Toxicity can not occur even with heavy and continuous sunbathing because ultraviolet light begins to degrade vitamin D after making about 20,000 IU, thus reaching a steady state. Overexposure, especially sunburns, is damaging to the skin, dangerous, and should be entirely avoided.
Some artificial sun lamps contain significant amounts of UVB and have been shown to raise calcidiol levels into the healthful range. Just like the sum, one does not have to worry about toxicity or obtain repeated blood levels when using them. However, just like the sum, care must be taken not to overexpose the skin. Suntans are not needed to obtain adequate vitamin D. Sunburns must be avoided. One manufacturer with some vitamin D data is Sperti. (http://www.sperti.com/products.htm)
Many people are beginning to rely on supplements to raise their calcidiol levels as they have been told (usually erroneously) to entirely avoid the sun. However, in the absence of UVB, one must consume 3,000 to 5,000 IU of cholecalciferol a day to maintain healthful calcidiol levels. Similar studies have not been done with ergocalciferol but current data indicates that almost twice as much ergocalciferol would be needed.
Vitamin D repletion is safest when done under a physician's care so calcidiol levels (and perhaps calcium levels) can be monitored. Persons diagnosed with sarcoidosis, other granulomatous disease, cancer (especially lymphoma) or hyperparathyroidism should not take vitamin D unless they are under the care of a knowledgeable physician (and would be well advised to find one). Patients with these conditions may develop a vitamin D hypersensitivity syndrome, which is different than vitamin D toxicity.
Vitamin D Toxicity
Persons who do not want to have blood tests would be best advised to rely on prudent sun exposure. If such persons choose to avoid the sun, they should never exceed 2,000 IU of cholecalciferol a day [which is the Institute of Medicine's NOAEL (No Observed Adverse Effects Level)].
Cholecalciferol can be obtained at health food stores and on the Internet. Cod liver oil contains about 1,200 IU of vitamin D per tablespoon but also contains about 14,000 IU of vitamin A. Therefore, persons with no sun exposure may exceed safe intakes of vitamin A in order to replete the vitamin D system. (We know omega-3 nutrition is very important but believe fish oil to be a safer alternative than cod liver oil).
Vitamin D can be toxic in overdose (probably more than 20,000 IU a day over a prolonged period of time). We are not aware of any reports in the literature of deaths from acute overdose, such as suicide attempts, leading to death. In fact, a 150-pound human would have to take more than 100,000 capsules of the 1,000 IU cholecalciferol capsules to approach the LD50 for the most sensitive mammal (the male rat at 40 mg/kg).
Such patients would be more likely to die from gastric bloating leading to asphyxiation than from vitamin D toxicity. In mammals, signs of toxicity short of death can first be seen at .5mg/kg (20,000 IU/kg or 1,400 capsules at one time for a 150 pound adult human).
We are unaware of any reports of vitamin D toxicity from supplements except when manufacturing errors occurred. Most of the reported toxicity is industrial (dairies putting in the wrong amount into milk or the concentrated oil being used for cooking). However death from chronic poisoning has been described and is possible. If you believe "a little is good then a whole lot is better," then you may prove the association between judgment and natural selection.
By John Jacob Cannell, M.D., executive director of The Vitamin D Council
Vitamin D is a vital nutrient that is unique, both in terms of its physiology and because humans rely on both endogenous skin production and exogenous sources to meet biological requirements. Vitamin D is commercially available as vitamin D2, (ergocalciferol) made from plant products, and vitamin D3, (cholecalciferol) made from animal products.
Cholecalciferol is also made naturally in the skin by the action of a specific wavelength of ultraviolet light (UVB) interacting with precholesterol. Cholecalciferol is then transported to the liver and turned into calcidiol [(25(OH)D]. In turn, the calcidiol is transported to the kidney and transformed into the steroid calcitriol, which is excreted into the blood to help regulate calcium in the body. This is the main endocrine function of vitamin D.
Meanwhile, many tissues other than the kidney turn calcidiol into calcitriol to help regulate gene expression locally; this is the newly discovered autocrine (inside the cell) and paracrine (surrounding the cell) functions of vitamin D. This autocrine and paracrine function is impaired in vitamin D deficient subjects. All studies show many Americans are vitamin D deficient, especially Blacks, where the problem is pandemic.
This use of calcitriol by other tissues as an autocrine and paracrine hormone is a relatively new discovery that explains its role in human development as well as the many health benefits of vitamin D in other illnesses such as diabetes, hypertension, heart disease, autoimmune illness, at least 13 different cancers and, perhaps, some mental illness.
The Extraordinary Rate of Natural Vitamin D Production
The single most important scientific fact about vitamin D is that young adult Whites make about 20,000 units of vitamin D in their skin within minutes of whole-body, summer-sun exposure. This is 100 times the Adequate Intake (AI) and five times the toxicity maximums (Lowest Observed Adverse Effects Level or LOAEL) recommended by the Institute of Medicine (IOM) for young adults. Therefore, many Americans greatly exceed the IOM's safety recommendations by simply spending a few minutes outside in their swimming suits!
This extraordinary rate of natural vitamin D production in the skin (20,000 IU) leading to the production of a potent endocrine, paracrine and autocrine steroid hormone leads one (as T.S. Eliot once said), "to an overwhelming question." Why did Nature design such a complex system reliant on rapid and bountiful production of cholecalciferol? Answer, "Probably for a very good reason."
Because low calcidiol [25(OH)D] levels (less than 35 ng/ml) are associated with so many chronic illnesses, calcidiol levels are an important part of any laboratory health evaluation and should be routinely checked by physicians. Unfortunately, few physicians are aware of this so perhaps as much as 70 percent of the U.S. population has calcidiol levels below 35 ng/ml. Even when asked to check vitamin D levels, physicians often order calcitriol levels, instead of calcidiol levels, an error that greatly misleads both the physician and the patient.
What are Optimum Blood Levels of Vitamin D?
For numerous reasons (optimal calcium absorption, maximal suppression of PTH, reduction in blood pressure, decreased incidence of various cancers, retarding the progression of osteoarthritis, reducing the incidence of autoimmune illness, reduction in CRP, etc), healthful blood levels of calcidiol [25(OH)D] are between 35 and 50 ng/ml although commercial labs usually report "normal" or Gaussian distributions of between 8-72 ng/ml depending on the latitude of the lab's population.
Therefore, commercial reference laboratories also mislead physicians and their patients by reporting "normal" (Gaussian distributions of a deficient population) instead of healthful calcidiol levels. Patients need to know these facts before asking their physician for the calcidiol [25(OH)D] blood test.
Until the medical profession becomes knowledgeable on this matter, patients need to become educated, educate their physicians, get the proper blood test and then take steps to raise their calcidiol level if it is less than 35 ng/ml. We know of no reason to exceed 50 ng/ml.
Populations around the equator (where man evolved) and groups spending time outdoors without many clothes (lifeguards), have levels of around 50 ng/ml. Such observations have important implications for the vitamin D conditions under which humans evolved.
In other words, it suggests humans have had 25(OH)D levels of around 50 ng/ml for 99.99 percent of the time they have been on earth. Only in the last several hundred years has urbanization, industrialization, glass (UVB does not penetrate glass), excessive clothes (UVB does not penetrate clothes) and sunblock lowered 25(OH)D levels to their current deficient levels.
Options if Your Vitamin D Levels are Low
Persons with low levels have three choices: the sun, a sun lamp or vitamin D supplements. At most latitudes in the United States, little or no vitamin D is made in the skin in the late fall and early winter. In our most northern states the vitamin D blackout lasts for about six months. In the spring and summer, Whites can make large amounts (20,000 IU) by sunbathing on both sides, without sunblock, for a few minutes (about one-third the time it takes for the skin to begin to slightly redden). Darker skinned persons need five to 10 times longer depending on the amount of melanin pigment in the skin.
Vitamin D production occurs within minutes and is maximized long before the skin turns red or begins to tan. One does not have to get repeated blood tests when using sun exposure to obtain vitamin D. Toxicity can not occur even with heavy and continuous sunbathing because ultraviolet light begins to degrade vitamin D after making about 20,000 IU, thus reaching a steady state. Overexposure, especially sunburns, is damaging to the skin, dangerous, and should be entirely avoided.
Some artificial sun lamps contain significant amounts of UVB and have been shown to raise calcidiol levels into the healthful range. Just like the sum, one does not have to worry about toxicity or obtain repeated blood levels when using them. However, just like the sum, care must be taken not to overexpose the skin. Suntans are not needed to obtain adequate vitamin D. Sunburns must be avoided. One manufacturer with some vitamin D data is Sperti. (http://www.sperti.com/products.htm)
Many people are beginning to rely on supplements to raise their calcidiol levels as they have been told (usually erroneously) to entirely avoid the sun. However, in the absence of UVB, one must consume 3,000 to 5,000 IU of cholecalciferol a day to maintain healthful calcidiol levels. Similar studies have not been done with ergocalciferol but current data indicates that almost twice as much ergocalciferol would be needed.
Vitamin D repletion is safest when done under a physician's care so calcidiol levels (and perhaps calcium levels) can be monitored. Persons diagnosed with sarcoidosis, other granulomatous disease, cancer (especially lymphoma) or hyperparathyroidism should not take vitamin D unless they are under the care of a knowledgeable physician (and would be well advised to find one). Patients with these conditions may develop a vitamin D hypersensitivity syndrome, which is different than vitamin D toxicity.
Vitamin D Toxicity
Persons who do not want to have blood tests would be best advised to rely on prudent sun exposure. If such persons choose to avoid the sun, they should never exceed 2,000 IU of cholecalciferol a day [which is the Institute of Medicine's NOAEL (No Observed Adverse Effects Level)].
Cholecalciferol can be obtained at health food stores and on the Internet. Cod liver oil contains about 1,200 IU of vitamin D per tablespoon but also contains about 14,000 IU of vitamin A. Therefore, persons with no sun exposure may exceed safe intakes of vitamin A in order to replete the vitamin D system. (We know omega-3 nutrition is very important but believe fish oil to be a safer alternative than cod liver oil).
Vitamin D can be toxic in overdose (probably more than 20,000 IU a day over a prolonged period of time). We are not aware of any reports in the literature of deaths from acute overdose, such as suicide attempts, leading to death. In fact, a 150-pound human would have to take more than 100,000 capsules of the 1,000 IU cholecalciferol capsules to approach the LD50 for the most sensitive mammal (the male rat at 40 mg/kg).
Such patients would be more likely to die from gastric bloating leading to asphyxiation than from vitamin D toxicity. In mammals, signs of toxicity short of death can first be seen at .5mg/kg (20,000 IU/kg or 1,400 capsules at one time for a 150 pound adult human).
We are unaware of any reports of vitamin D toxicity from supplements except when manufacturing errors occurred. Most of the reported toxicity is industrial (dairies putting in the wrong amount into milk or the concentrated oil being used for cooking). However death from chronic poisoning has been described and is possible. If you believe "a little is good then a whole lot is better," then you may prove the association between judgment and natural selection.
Wednesday, December 19, 2007
Happiness 1-2-3! A Safe and Highly Effective Treatment for Depression
Happiness 1-2-3! A Safe and Highly Effective Treatment for Depression
by Jacob Teitelbaum M.D.
By looking at American society today, one would think that there is a massive epidemic of Prozac deficiency. Millions of Americans are complaining of being unhappy and depressed — yet most doctors simply throw a pill at the problem! I prefer to go after the underlying causes, while using natural therapies to support the biochemistry of happiness. When you do this, most depression can be effectively treated — without the loss of libido, weight gain, fatigue, or increased risk of suicide seen with prescription antidepressants.
I'm tired of being depressed and want to be happy! How should I begin?
Let's look at both the physical and psycho-spiritual components — which is a good approach for any illness.
From a psychological perspective, depression usually represents repressed anger which has been turned inward. This is why choosing to allow yourself to be angry or even to sometimes go into a rage can be healthy when you’re depressed — even if the people around you don't like it. You can tell when the anger is healthy because it will feel good. Remember though, that you are choosing to be angry, and what you are angry about is nobody else's fault (so don't beat up others with your anger). When you don't allow guilt to get in the way, notice how your depression decreases and you feel better after a good fit of anger!
My book "Three Steps to Happiness — Healing through Joy" will take you through the three steps that psycho-spiritually will help you to get past depression and leave you feeling great.
These are:
1. Feel all of your feelings without the need to understand or justify them. When they no longer feel good, let go of them. The book will teach you how to do this.
2. Make life a "no-fault" system. This means No Blame, No-Fault, No Guilt, No Judgment, and No Expectations on yourself or anyone else. This means you'll be changing habits of thinking. For example, if you find yourself judging somebody, simply drop the judgment in mid-thought when you notice it. And no judging your self for judging others!
3. Learn to keep your attention on what feels good. We sometimes are given the misconception that keeping attention on problems is more realistic. That is nonsense! Life is like a massive buffet with thousands of options. You can choose to keep your attention on those things that feel good. You'll notice that if a problem truly requires your attention at any given time, it will feel good to focus on it. Otherwise, you're living your life as if you have 200 TV channels to choose from, and you only choose to watch the ones you don't like!
From a physical perspective, depression often reflects faulty biochemistry. Begin by asking yourself this simple question — "do I have many interests?". If the answer is yes, you're probably not depressed but rather have other physical problems causing how you feel. Common causes would include poor sleep, infections, thyroid and other hormonal deficiencies (despite normal blood tests!) and nutritional deficiencies. For more information on treating these areas, see www.vitality101.com or my book "From Fatigued to Fantastic!".
This is especially important to do if you have a combination of exhaustion, poor sleep, and in many cases widespread achiness. If this is so, you may well have chronic fatigue syndrome/fibromyalgia for which effective treatment is now available and not depression. If you do not have many interests, you probably are depressed and the treatments below will be very helpful for you. Fortunately, depression is also very treatable.
What can I do to feel better while I'm going after these underlying problems?
Happiness has its own biochemistry which can be powerfully balanced and enhanced naturally. Overall nutritional support is essential, and I would recommend a good multivitamin powder (my favorite is the Energy Revitalization System). Also begin a walking program. Research has shown that walking briskly each day is as effective as Prozac for depression. Use herbal support if needed to get eight hours of sleep a night as well.
It is also critical that your body has what it needs to make the three key "happiness" neurotransmitters that your body needs. These are serotonin, dopamine, and norepinephrine. B vitamins and magnesium are critical for energy production, as well as for producing the hormones and neurotransmitters that contribute to your feeling good! The good news is that everything you need to do this can be found in the "Happiness 1-2-3!" supplement. Unlike most natural antidepressants that contain one or two things that help you feel better, this product combines 12 different treatments in optimal levels — to help get you feeling great again! Many of these are each individually as effective as antidepressant medications in head on studies. Let's review these, beginning with the basics.
1. B12 and folate/folic acid seem to be especially important, and I believe that the term RDA may as well stand for Ridiculous Dietary Allowances! You want at least 600 — 1800 mcg of vitamin B12 and 400-1200 micrograms of folic acid a day to be sure that optimal levels are getting into the brain where they are needed. Approximately a third of patients with depression have been found to be deficient in folic acid, and this by itself can cause depression as can B12 deficiency. In addition, these two nutrients together contribute strongly to the production of both serotonin (the "happiness molecule") and a powerful depression fighting nutrient called SAMe. In fact, studies of high-dose folic acid have shown this nutrient by itself to be as effective as antidepressant medications — but much safer and without side effects!
2. The B vitamins riboflavin and niacin are critical for energy production. In fact, these vitamins are key components of the "energy molecules" (like "energy dollars" — wouldn't it be nice to have your own printing press!) NADH and FADH. Depression is a common symptom of niacin and riboflavin deficiency.
3. Vitamin B-6 levels are generally quite low in depressed patients, and this is especially problematic in women taking birth control pills or estrogen — both of which can deplete vitamin B-6 levels. Vitamin B6 is critical in the production of serotonin, dopamine, and norepinephrine. Sadly, it is likely that millions of people on Prozac are simply suffering from depression caused by vitamin B-6 deficiency.
4. Magnesium deficiency is the single most important nutritional deficiency in the United States. Where the average Chinese diet contains ~ 650 mg of magnesium a day, because of food processing the average American diet only contains around 250 mg. This contributes to pain, fatigue, and increased risk of heart attacks, depression, and numerous other problems as magnesium is critical in over 300 different reactions in our body. In fact, numerous studies have shown that in areas with higher magnesium levels in the water, heart attack deaths decreased markedly.
5. Prescription antidepressants like Prozac, Paxil, and Wellbutrin work by raising levels of the neurotransmitters serotonin, dopamine, and Norepinephrine. Unfortunately, because these medications work by poisoning critical pathways in your body, they are rife with side effects. A much safer and more effective way to raise these neurotransmitter levels is to give your body the building blocks it needs to make them. Serotonin is made from 5 Hydroxytryptophan (5HTP), and dopamine and Norepinephrine are made from tyrosine. Numerous double-blind (i.e. "gold standard") studies have shown 5HTP to be as effective as prescription antidepressants but much better tolerated. Another placebo-controlled study has shown tyrosine to also be as effective as antidepressants without side effects. In addition, if 5 HTP is given without tyrosine, it often stops working after a few months. Giving tyrosine along with the 5 HTP results in long-lasting improvement.
6. Most of you have heard of St. John's wort, and 25 double-blind studies with a total of over 1500 patients have shown it to be as effective as prescription antidepressants — without the side effects. In addition to being effective in eliminating depression, it also helped sleep, anxiety, and low self-esteem.
7. Magnolia bark has a long history of use in traditional Chinese formulas that relieve anxiety and depression without leaving you feeling like you've been drugged. Magnolia Extract is rich in two phytochemicals, honokiol which exerts an anti-anxiety effect and magnolol which acts as an anti-depressant. Like many of the other components in the "Happiness 1-2-3" product, Magnolia has the ability to alleviate depression and stress without sedating you. Dozens of animal studies have shown that it is a non-addictive, non-sedating antidepressant — even at low doses.
The good news is that you can now often effectively eliminate depression safely and without the side effects of antidepressants — with the natural blend found in "Happiness 1-2-3!" Because this product is very effective at raising serotonin (and therefore treating depression), if you are taking prescription anti-depressants as well, only take this product if OK'd by your Holistic physician and stop it if you have a persistently elevated pulse rate (a sign of too much serotonin). In my practice, I will use these herbs in full dose along with low dose anti-depressants and lower the dose of the antidepressants 2-3 weeks after beginning the herbs if the person is on a high dose of anti-depressants.
If the person is not yet on anti-depressants or only on low doses, I have them begin with three capsules three times a day (again, unless you are on high-dose antidepressants, in which case I usually give 2-3 capsules twice a day in my practice). Although some effect is seen within 2-3 weeks, the effects continue to powerfully increase over 6 weeks with continued use. Once your depression is under control, the dose can then be lowered, and you can ask your physician about tapering off of your antidepressants (which should not be stopped suddenly, else you may have withdrawal).
With "Happiness 1-2-3!", it's time to say goodbye to Prozac and depression!
Jacob Teitelbaum MD is an expert in Comprehensive Medicine and Medical director of the Annapolis Center for Effective CFS/Fibromyalgia Therapies in Annapolis, Maryland (410-266-6958) and senior author of the landmark study "Effective Treatment of Chronic Fatigue Syndrome and Fibromyalgia — a Placebo-controlled Study". He is also the author of the best-selling book "From Fatigued to Fantastic!" , "Three Steps to Happiness! Healing through Joy", and the recently released "Pain Free 1-2-3- A Proven Program to Get YOU Pain Free!"
by Jacob Teitelbaum M.D.
By looking at American society today, one would think that there is a massive epidemic of Prozac deficiency. Millions of Americans are complaining of being unhappy and depressed — yet most doctors simply throw a pill at the problem! I prefer to go after the underlying causes, while using natural therapies to support the biochemistry of happiness. When you do this, most depression can be effectively treated — without the loss of libido, weight gain, fatigue, or increased risk of suicide seen with prescription antidepressants.
I'm tired of being depressed and want to be happy! How should I begin?
Let's look at both the physical and psycho-spiritual components — which is a good approach for any illness.
From a psychological perspective, depression usually represents repressed anger which has been turned inward. This is why choosing to allow yourself to be angry or even to sometimes go into a rage can be healthy when you’re depressed — even if the people around you don't like it. You can tell when the anger is healthy because it will feel good. Remember though, that you are choosing to be angry, and what you are angry about is nobody else's fault (so don't beat up others with your anger). When you don't allow guilt to get in the way, notice how your depression decreases and you feel better after a good fit of anger!
My book "Three Steps to Happiness — Healing through Joy" will take you through the three steps that psycho-spiritually will help you to get past depression and leave you feeling great.
These are:
1. Feel all of your feelings without the need to understand or justify them. When they no longer feel good, let go of them. The book will teach you how to do this.
2. Make life a "no-fault" system. This means No Blame, No-Fault, No Guilt, No Judgment, and No Expectations on yourself or anyone else. This means you'll be changing habits of thinking. For example, if you find yourself judging somebody, simply drop the judgment in mid-thought when you notice it. And no judging your self for judging others!
3. Learn to keep your attention on what feels good. We sometimes are given the misconception that keeping attention on problems is more realistic. That is nonsense! Life is like a massive buffet with thousands of options. You can choose to keep your attention on those things that feel good. You'll notice that if a problem truly requires your attention at any given time, it will feel good to focus on it. Otherwise, you're living your life as if you have 200 TV channels to choose from, and you only choose to watch the ones you don't like!
From a physical perspective, depression often reflects faulty biochemistry. Begin by asking yourself this simple question — "do I have many interests?". If the answer is yes, you're probably not depressed but rather have other physical problems causing how you feel. Common causes would include poor sleep, infections, thyroid and other hormonal deficiencies (despite normal blood tests!) and nutritional deficiencies. For more information on treating these areas, see www.vitality101.com or my book "From Fatigued to Fantastic!".
This is especially important to do if you have a combination of exhaustion, poor sleep, and in many cases widespread achiness. If this is so, you may well have chronic fatigue syndrome/fibromyalgia for which effective treatment is now available and not depression. If you do not have many interests, you probably are depressed and the treatments below will be very helpful for you. Fortunately, depression is also very treatable.
What can I do to feel better while I'm going after these underlying problems?
Happiness has its own biochemistry which can be powerfully balanced and enhanced naturally. Overall nutritional support is essential, and I would recommend a good multivitamin powder (my favorite is the Energy Revitalization System). Also begin a walking program. Research has shown that walking briskly each day is as effective as Prozac for depression. Use herbal support if needed to get eight hours of sleep a night as well.
It is also critical that your body has what it needs to make the three key "happiness" neurotransmitters that your body needs. These are serotonin, dopamine, and norepinephrine. B vitamins and magnesium are critical for energy production, as well as for producing the hormones and neurotransmitters that contribute to your feeling good! The good news is that everything you need to do this can be found in the "Happiness 1-2-3!" supplement. Unlike most natural antidepressants that contain one or two things that help you feel better, this product combines 12 different treatments in optimal levels — to help get you feeling great again! Many of these are each individually as effective as antidepressant medications in head on studies. Let's review these, beginning with the basics.
1. B12 and folate/folic acid seem to be especially important, and I believe that the term RDA may as well stand for Ridiculous Dietary Allowances! You want at least 600 — 1800 mcg of vitamin B12 and 400-1200 micrograms of folic acid a day to be sure that optimal levels are getting into the brain where they are needed. Approximately a third of patients with depression have been found to be deficient in folic acid, and this by itself can cause depression as can B12 deficiency. In addition, these two nutrients together contribute strongly to the production of both serotonin (the "happiness molecule") and a powerful depression fighting nutrient called SAMe. In fact, studies of high-dose folic acid have shown this nutrient by itself to be as effective as antidepressant medications — but much safer and without side effects!
2. The B vitamins riboflavin and niacin are critical for energy production. In fact, these vitamins are key components of the "energy molecules" (like "energy dollars" — wouldn't it be nice to have your own printing press!) NADH and FADH. Depression is a common symptom of niacin and riboflavin deficiency.
3. Vitamin B-6 levels are generally quite low in depressed patients, and this is especially problematic in women taking birth control pills or estrogen — both of which can deplete vitamin B-6 levels. Vitamin B6 is critical in the production of serotonin, dopamine, and norepinephrine. Sadly, it is likely that millions of people on Prozac are simply suffering from depression caused by vitamin B-6 deficiency.
4. Magnesium deficiency is the single most important nutritional deficiency in the United States. Where the average Chinese diet contains ~ 650 mg of magnesium a day, because of food processing the average American diet only contains around 250 mg. This contributes to pain, fatigue, and increased risk of heart attacks, depression, and numerous other problems as magnesium is critical in over 300 different reactions in our body. In fact, numerous studies have shown that in areas with higher magnesium levels in the water, heart attack deaths decreased markedly.
5. Prescription antidepressants like Prozac, Paxil, and Wellbutrin work by raising levels of the neurotransmitters serotonin, dopamine, and Norepinephrine. Unfortunately, because these medications work by poisoning critical pathways in your body, they are rife with side effects. A much safer and more effective way to raise these neurotransmitter levels is to give your body the building blocks it needs to make them. Serotonin is made from 5 Hydroxytryptophan (5HTP), and dopamine and Norepinephrine are made from tyrosine. Numerous double-blind (i.e. "gold standard") studies have shown 5HTP to be as effective as prescription antidepressants but much better tolerated. Another placebo-controlled study has shown tyrosine to also be as effective as antidepressants without side effects. In addition, if 5 HTP is given without tyrosine, it often stops working after a few months. Giving tyrosine along with the 5 HTP results in long-lasting improvement.
6. Most of you have heard of St. John's wort, and 25 double-blind studies with a total of over 1500 patients have shown it to be as effective as prescription antidepressants — without the side effects. In addition to being effective in eliminating depression, it also helped sleep, anxiety, and low self-esteem.
7. Magnolia bark has a long history of use in traditional Chinese formulas that relieve anxiety and depression without leaving you feeling like you've been drugged. Magnolia Extract is rich in two phytochemicals, honokiol which exerts an anti-anxiety effect and magnolol which acts as an anti-depressant. Like many of the other components in the "Happiness 1-2-3" product, Magnolia has the ability to alleviate depression and stress without sedating you. Dozens of animal studies have shown that it is a non-addictive, non-sedating antidepressant — even at low doses.
The good news is that you can now often effectively eliminate depression safely and without the side effects of antidepressants — with the natural blend found in "Happiness 1-2-3!" Because this product is very effective at raising serotonin (and therefore treating depression), if you are taking prescription anti-depressants as well, only take this product if OK'd by your Holistic physician and stop it if you have a persistently elevated pulse rate (a sign of too much serotonin). In my practice, I will use these herbs in full dose along with low dose anti-depressants and lower the dose of the antidepressants 2-3 weeks after beginning the herbs if the person is on a high dose of anti-depressants.
If the person is not yet on anti-depressants or only on low doses, I have them begin with three capsules three times a day (again, unless you are on high-dose antidepressants, in which case I usually give 2-3 capsules twice a day in my practice). Although some effect is seen within 2-3 weeks, the effects continue to powerfully increase over 6 weeks with continued use. Once your depression is under control, the dose can then be lowered, and you can ask your physician about tapering off of your antidepressants (which should not be stopped suddenly, else you may have withdrawal).
With "Happiness 1-2-3!", it's time to say goodbye to Prozac and depression!
Jacob Teitelbaum MD is an expert in Comprehensive Medicine and Medical director of the Annapolis Center for Effective CFS/Fibromyalgia Therapies in Annapolis, Maryland (410-266-6958) and senior author of the landmark study "Effective Treatment of Chronic Fatigue Syndrome and Fibromyalgia — a Placebo-controlled Study". He is also the author of the best-selling book "From Fatigued to Fantastic!" , "Three Steps to Happiness! Healing through Joy", and the recently released "Pain Free 1-2-3- A Proven Program to Get YOU Pain Free!"
Wednesday, December 12, 2007
Hazardous Chemicals in Holiday Cosmetics Stink
The holidays are upon us and the scent of cosmetic gift baskets is in the air--especially at Bath & Body Works. The retailer's holiday Sugar & Spice, Glittery Gumdrop and Twisted Peppermint products contain a lot of "fragrance," a mystery ingredient often made from dozens--even hundreds--of individual chemicals that don't appear on ingredient labels and that may be more naughty than nice for your health.
The Skin Deep cosmetic safety database lists fragrance as a cosmetic ingredient to avoid whenever possible. Because of a giant loophole in federal law, companies are not required to list on product labels any of the chemicals in a fragrance mixture. Fragrances can contain neurotoxins, allergens and phthalates, chemicals that have been linked to reproductive problems, testicular cancer and early puberty in girls--which is, in turn, a risk factor for breast cancer.
Fragrance, as your nose knows, is a major ingredient in these Bath & Body Works holiday wares. But it's not the only ingredient we're checking twice: Sodium Laureth Sulfate, a main ingredient in the Sugar & Spice 3-in-1 Body Wash, is often contaminated with a hidden carcinogen called 1,4-Dioxane; and the Glittery Gumdrop lotion contains at least two parabens, chemicals that act like estrogen in the body and have been found in breast cancer tumors.
If young girls are on your holiday shopping list, steer clear of Bath & Body Works' American Girl line, marketed to tweens. The American Girl Truly Me Glistening Shower and Bath Wash warns on its back label: "Excessive use or prolonged exposure may cause irritation to skin and urinary tract." No surprise, then, that this bath wash and American Girl Shimmer roll-on fragrance contain skin irritants, organ sensitizers and suspected carcinogens. Exposure to these chemicals at critical windows of development, like pre-puberty, can be especially harmful.
The 1,500+ Bath & Body Works stores nationwide will be bustling this season with holiday shoppers buying fragrant lotion or soaps. Please tell Bath & Body Works that you don't want to give or receive toxic body products this holiday season »
Click here to buy chemically free products
The Skin Deep cosmetic safety database lists fragrance as a cosmetic ingredient to avoid whenever possible. Because of a giant loophole in federal law, companies are not required to list on product labels any of the chemicals in a fragrance mixture. Fragrances can contain neurotoxins, allergens and phthalates, chemicals that have been linked to reproductive problems, testicular cancer and early puberty in girls--which is, in turn, a risk factor for breast cancer.
Fragrance, as your nose knows, is a major ingredient in these Bath & Body Works holiday wares. But it's not the only ingredient we're checking twice: Sodium Laureth Sulfate, a main ingredient in the Sugar & Spice 3-in-1 Body Wash, is often contaminated with a hidden carcinogen called 1,4-Dioxane; and the Glittery Gumdrop lotion contains at least two parabens, chemicals that act like estrogen in the body and have been found in breast cancer tumors.
If young girls are on your holiday shopping list, steer clear of Bath & Body Works' American Girl line, marketed to tweens. The American Girl Truly Me Glistening Shower and Bath Wash warns on its back label: "Excessive use or prolonged exposure may cause irritation to skin and urinary tract." No surprise, then, that this bath wash and American Girl Shimmer roll-on fragrance contain skin irritants, organ sensitizers and suspected carcinogens. Exposure to these chemicals at critical windows of development, like pre-puberty, can be especially harmful.
The 1,500+ Bath & Body Works stores nationwide will be bustling this season with holiday shoppers buying fragrant lotion or soaps. Please tell Bath & Body Works that you don't want to give or receive toxic body products this holiday season »
Click here to buy chemically free products
Sunday, December 9, 2007
Take a Nap
Take a Nap
Sara C. Mednick, PhD
University of California at San Diego f you feel drowsy in the middle of the afternoon, you don't need a cup of coffee -- you need a nap. Even if you regularly get eight hours of sleep at night, studies show that a little well-timed shut-eye during the day increases alertness and reduces stress. It can improve physical stamina -- Lance Armstrong is a napper -- and enhance creativity. Thomas Edison replenished his batteries with a nap. Napping can make you happier. It increases levels of serotonin, the neurotransmitter that helps elevate your mood.
Naps can even make you look younger by giving skin cells and other tissues more opportunity to rejuvenate themselves. And oh, yes, napping can improve your sex life. Sexual desire usually wanes when you're tired -- a nap revitalizes you. A recent study of more than 23,000 Greek men and women suggests that naps also may help reduce the risk of heart disease. Napping properly won't interfere with nighttime sleep. Here's how...
HOW LONG?
A nap can be anything from a five-minute snooze -- the shortest period for which there is scientific evidence of benefits -- to 90 minutes, the time it takes to go through a five-stage sleep cycle. At night when we're asleep, we complete several sets of the cycle. A good nap should last about 20 minutes -- that's long enough to invigorate you but unlikely to take you into deep sleep, from which you are likely to wake up groggy. (If you wake up from a nap feeling sluggish, splash cold water on your face or do a few stretches. Or perhaps this is the time for that reviving cup of java.)
WHEN?
Beginners should try to establish a specific nap time so that their bodies get used to being allowed to shut down during the day. The best time for most people is between 1 pm and 3 pm. We are biologically programmed to rest when the sun is at its highest. Also, our biological rhythms -- which wake us in the morning and help us get to sleep at night -- waver at this time. Our body temperature decreases, as does our activity level and our ability to think clearly. If you can't always find time to sleep during the day -- a situation many of us face -- try a 20-minute nap when you first get home in the evening so that you'll have more energy to start dinner, help the kids with their homework or carry out other family obligations. Be sure to wake from your nap more than three hours before you plan to go to bed at night so your nap won't disturb your nighttime sleep. Those who can't find time to nap on weekdays can luxuriate in 90-minute naps on Saturday or Sunday, or both. But don't count on weekend sleep to make up for all the sleep you missed out on during the week.
WHERE?
If you are retired or work from home, head to your bedroom to nap. If you work a nine-to-five job and have your own office, nap there if your workplace culture permits it. Some workers nap in their cars during lunchtime. Many bus drivers nap between runs on the bench seats at the backs of their buses.
Wherever you decide to nap, make sure you are safe and unlikely to be disturbed. Turn off the ping for incoming E-mail messages and silence your phone's ringer. Make yourself comfortable. Lying down is best. A bed, couch or even the floor on top of a yoga or Pilates mat will do. If you must nap sitting in a chair, use a travel pillow that supports your neck. If you are sitting at a desk, try resting your head on it.
Turn off the light if possible. If not, wear a sleep mask. Darkness is important because it stimulates the secretion of melatonin, a hormone that helps us get to sleep. Use earplugs if you are sleeping in a noisy area or if you are easily disturbed by sound. While sleeping, your body is less efficient in regulating its temperature. Covering yourself with a light blanket will help. If you have an appointment, set a timer so that you can be sure you won't miss it.
BETTER NAPPING
Don't lose heart if at first you have trouble drifting off during the day. It may take a few weeks for you to get into the habit. Although our biological clocks prime us to take naps, our go-go-go society has conditioned us against giving in to the urge.
Begin by committing to only five or 10 minutes a day, even if you don't feel sleepy. Just lie down at the same time of the day, breathe deeply and close your eyes.
Stay away from nap blockers...
Smoking. If you smoke, don't take a puff within one hour of trying to get to sleep. Nicotine is a stimulant, as are products that help with nicotine withdrawal.
Over-the-counter and prescription drugs, including antidepressants, interfere with the natural sleep rhythm. That interference is likely to either make it more difficult for you to take a nap or make that nap less refreshing. If you have to take a prescription drug, try taking it after your nap if your doctor says it's ok.
Coffee. Avoid drinking coffee within the four to six hours before your nap time and bedtime. And beware of other sources of caffeine, such as tea, chocolate, energy drinks and most sodas.
Alcohol. Though this may help some people fall asleep, it turns into a stimulant while you are sleeping. You wake up before your body is fully rested.
Foods high in saturated fat can cause indigestion that can interfere with napping.
Enjoy a tryptophan snack. It's best to have a light snack about 30 minutes before your nap. Turkey, cheese and nuts contain tryptophan, an amino acid that makes sleep easier. Other dairy products also can be sleep aids. Their calcium helps create melatonin.
Seafood, whole grains, beans, eggs, certain soy products (such as tofu, soy milk and soy nuts) and lean meats also help lull you to sleep.
Bottom Line/Personal interviewed Sara C. Mednick, PhD, a faculty member in the department of psychiatry at the medical school at University of California at San Diego. She has conducted napping studies at Harvard University, as well as with the United States Navy, the Veterans Administration Medical Center and private businesses. She is coauthor, with Mark Ehrman, of Take a Nap! Change Your Life (Workman).
Sara C. Mednick, PhD
University of California at San Diego f you feel drowsy in the middle of the afternoon, you don't need a cup of coffee -- you need a nap. Even if you regularly get eight hours of sleep at night, studies show that a little well-timed shut-eye during the day increases alertness and reduces stress. It can improve physical stamina -- Lance Armstrong is a napper -- and enhance creativity. Thomas Edison replenished his batteries with a nap. Napping can make you happier. It increases levels of serotonin, the neurotransmitter that helps elevate your mood.
Naps can even make you look younger by giving skin cells and other tissues more opportunity to rejuvenate themselves. And oh, yes, napping can improve your sex life. Sexual desire usually wanes when you're tired -- a nap revitalizes you. A recent study of more than 23,000 Greek men and women suggests that naps also may help reduce the risk of heart disease. Napping properly won't interfere with nighttime sleep. Here's how...
HOW LONG?
A nap can be anything from a five-minute snooze -- the shortest period for which there is scientific evidence of benefits -- to 90 minutes, the time it takes to go through a five-stage sleep cycle. At night when we're asleep, we complete several sets of the cycle. A good nap should last about 20 minutes -- that's long enough to invigorate you but unlikely to take you into deep sleep, from which you are likely to wake up groggy. (If you wake up from a nap feeling sluggish, splash cold water on your face or do a few stretches. Or perhaps this is the time for that reviving cup of java.)
WHEN?
Beginners should try to establish a specific nap time so that their bodies get used to being allowed to shut down during the day. The best time for most people is between 1 pm and 3 pm. We are biologically programmed to rest when the sun is at its highest. Also, our biological rhythms -- which wake us in the morning and help us get to sleep at night -- waver at this time. Our body temperature decreases, as does our activity level and our ability to think clearly. If you can't always find time to sleep during the day -- a situation many of us face -- try a 20-minute nap when you first get home in the evening so that you'll have more energy to start dinner, help the kids with their homework or carry out other family obligations. Be sure to wake from your nap more than three hours before you plan to go to bed at night so your nap won't disturb your nighttime sleep. Those who can't find time to nap on weekdays can luxuriate in 90-minute naps on Saturday or Sunday, or both. But don't count on weekend sleep to make up for all the sleep you missed out on during the week.
WHERE?
If you are retired or work from home, head to your bedroom to nap. If you work a nine-to-five job and have your own office, nap there if your workplace culture permits it. Some workers nap in their cars during lunchtime. Many bus drivers nap between runs on the bench seats at the backs of their buses.
Wherever you decide to nap, make sure you are safe and unlikely to be disturbed. Turn off the ping for incoming E-mail messages and silence your phone's ringer. Make yourself comfortable. Lying down is best. A bed, couch or even the floor on top of a yoga or Pilates mat will do. If you must nap sitting in a chair, use a travel pillow that supports your neck. If you are sitting at a desk, try resting your head on it.
Turn off the light if possible. If not, wear a sleep mask. Darkness is important because it stimulates the secretion of melatonin, a hormone that helps us get to sleep. Use earplugs if you are sleeping in a noisy area or if you are easily disturbed by sound. While sleeping, your body is less efficient in regulating its temperature. Covering yourself with a light blanket will help. If you have an appointment, set a timer so that you can be sure you won't miss it.
BETTER NAPPING
Don't lose heart if at first you have trouble drifting off during the day. It may take a few weeks for you to get into the habit. Although our biological clocks prime us to take naps, our go-go-go society has conditioned us against giving in to the urge.
Begin by committing to only five or 10 minutes a day, even if you don't feel sleepy. Just lie down at the same time of the day, breathe deeply and close your eyes.
Stay away from nap blockers...
Smoking. If you smoke, don't take a puff within one hour of trying to get to sleep. Nicotine is a stimulant, as are products that help with nicotine withdrawal.
Over-the-counter and prescription drugs, including antidepressants, interfere with the natural sleep rhythm. That interference is likely to either make it more difficult for you to take a nap or make that nap less refreshing. If you have to take a prescription drug, try taking it after your nap if your doctor says it's ok.
Coffee. Avoid drinking coffee within the four to six hours before your nap time and bedtime. And beware of other sources of caffeine, such as tea, chocolate, energy drinks and most sodas.
Alcohol. Though this may help some people fall asleep, it turns into a stimulant while you are sleeping. You wake up before your body is fully rested.
Foods high in saturated fat can cause indigestion that can interfere with napping.
Enjoy a tryptophan snack. It's best to have a light snack about 30 minutes before your nap. Turkey, cheese and nuts contain tryptophan, an amino acid that makes sleep easier. Other dairy products also can be sleep aids. Their calcium helps create melatonin.
Seafood, whole grains, beans, eggs, certain soy products (such as tofu, soy milk and soy nuts) and lean meats also help lull you to sleep.
Bottom Line/Personal interviewed Sara C. Mednick, PhD, a faculty member in the department of psychiatry at the medical school at University of California at San Diego. She has conducted napping studies at Harvard University, as well as with the United States Navy, the Veterans Administration Medical Center and private businesses. She is coauthor, with Mark Ehrman, of Take a Nap! Change Your Life (Workman).
Subscribe to:
Posts (Atom)