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“We make a living by what we get. We make a life by what we give.”
Winston Churchill, British prime minister
Recently I interviewed a lady in her home in the Pacific Northwest. For reasons of confidentiality, I’ll call her Elizabeth.
The first thing that I noticed about Elizabeth is she is warm and engaging. Before I even got to the dining room table, she offered me a cup of coffee.
Born in 1918 of pure Norwegian ancestry, her formula for longevity is interesting more for what she doesn’t do than what she does.
She doesn’t take a handful of the latest anti-aging dietary supplements or eat organic food. She’s not a vegetarian or any other kind of food purist. She doesn’t engage in yoga, tai chi, aerobics or any other formal exercise program. Yet, she doesn’t have any significant health problems. In fact, when I looked over her medications, I saw three, which she probably doesn’t need at all.
Of course, she could just have good genes (and probably does).
I asked Elizabeth if she would tell me her secret for longevity. She smiled and said, “Well, I have several…”
Faith
“I trust in God and don’t worry about anything. I thank the Lord for my blessings daily.”
Could something this simple contribute to longevity? Studies agree it does…
A 1999 interview survey followed 21,204 people over 8 years and showed an increase in life expectancy of 8 years for people who regularly attended some kind of religious service vs. those who never or rarely attended.
A study of 5286 Californians over 28 years found that, after controlling for age, gender, ethnicity, and education; frequent religious attendees were 36% less likely to have died in any year.
Several other studies have also shown a positive relationship between faith and longevity.
Even doctors agree (99% of general practitioners in one survey): Personal prayer or other forms of religious practice can improve the outcomes of medical treatment.
Eat a Well Balanced Diet
“I eat good food.”
Elizabeth has owned and operated three restaurants and still loves to cook and entertain guests. Naturally, she became quite adept at choosing quality food and creating balanced meals.
Avoid Tobacco & Alcohol
“I never had alcohol in my house, and I never smoked. If my guests want to smoke, they do it outdoors.”
Stay Involved With Family, Friends, and the Community
“Staying involved gives me a reason for living. If I didn’t contribute something to others, what would be the point of living?”
Elizabeth socializes with her family and church group (which comes to her house for weekly Bible study).
According to her daughter, she is also a tough opponent when it comes to playing dominoes.
Set Positive Goals
At age 89, Elizabeth located a piece of property with a fabulous view. “I decided this is where I want to live the rest of my life.”
She designed her house to create a continuing passive income. The house is created on three levels and has an attached apartment. It also has three upstairs bedroom suites. She rents the apartment to one of her 3 daughters and the bedroom suites to boarders.
A few weeks ago, my wife told me about a family member who appears to be suffering from depression. She asked me to do some research to see what might be done. I told her I would look into it. Here’s what I found.
What Your Doctor May Not Know About Big Pharma’s “Slight of Hand”
According to a comprehensive review by U.S. and Canadian researchers, at least 4 commonly prescribed antidepressant drugs simply do not work as advertised. After examining all data available for the drugs — including unpublished clinical trials by the manufacturers – it was found that patients taking the drugs improved no more than those taking placebo pills. The only exception was among severely depressed patients, who improved slightly more on the drugs than the placebos.
This study is unique in that it is the first time a study has been done using a full set of data from the FDA for the antidepressants Prozac (fluoxetine), Seroxat (paroxetine – also marketed under the brand name Paxil), Effexor (venlafaxine), and Serzone (nefazodone).
Note: After Serzone was linked to liver damage in a small percentage of people, the manufacturer, Bristol-Myers Squibb, discontinued its sale in the United States and Canada in 2004. (It had already been banned in some other countries.) However, the generic form – nefazodone, is still available in the US and Canada.
The authors of the study wrote, “Using complete datasets (including unpublished data) and a substantially larger dataset of this type than has been previously reported, we find that the overall effect of new-generation antidepressant medications is below recommended criteria for clinical significance. We also find that efficacy reaches clinical significance only in trials involving the most extremely depressed patients, and that this pattern is due to a decrease in the response to placebo rather than an increase in the response to medication.” Source: PLoS (Public Library of Science) Medicine February 26, 2008
I know for a fact that some doctors are still prescribing these drugs for elderly patients. So, if you have friends or family who are on these drugs, please show them this article.
I’ve never placed much trust in prescription drugs, although in some cases they can be lifesavers. But if they are no better than jelly beans…
So what alternatives are available to fight depression?
Avoid Feeling Caged by Depression With These Four Healthy Habits
Why Diet Matters
A recent study showed that diets with high Omega 6: Omega 3 fatty acid ratios enhanced risk for depression Source: Psychosomatic Med 2007 69: 217-224. In fact, the study showed those with the highest level of depression had diets high in Omega 6 fatty acids. But, there’s more. Depression and stress promote something called “proinflammatory cytokine production” and diets high in Omega 6 fatty acids enhance it. The importance of proinflammatory cytokines is they are related to the onset and course of a spectrum of conditions associated with aging: coronary heart disease, osteoporosis, arthritis, Type 2 diabetes, approximately 15% of cancers, Alzheimer’s disease, and periodontal disease.
The good news is that Omega 3 fatty acids have anti-inflammatory properties. Good sources of Omega 3s: fish, wild game, seeds, nuts, & green leafy vegetables. Doctors suggest we have a 3:1 ratio of Omega 6 to Omega 3. Olive, coconut, & hemp oils have a much better ratio than corn, soy, and canola oils.
A diet high in Omega 3 EFA plus B vitamins such as is found in liver will help reduce depression. If you don’t particularly care for liver, a more palatable substitute is Brewer’s yeast, available in tablets or as a powder that can be added to soups. Note: (If buying Brewer’s yeast powder, be sure you get the “de-bittered” variety).
Another dietary approach to depression is simply to eat foods naturally high in tryptophan, the precursor for serotonin in the body. It is particularly plentiful in chocolate, oats, bananas, mangoes, dried dates, milk, yogurt, cottage cheese, red meat, eggs, fish, poultry, sesame, chickpeas, sunflower seeds, pumpkin seeds, spirulina, and peanuts. One of the highest sources is Parmesan cheese!
Make Laughing a Daily Habit
Natural ways to enhance your serotonin levels: L-tryptophan supplementation, exercise, sunlight, and laughter! Mark Twain said, “Against the assault of laughter nothing can stand.” Rent comedy movies. Learn and tell jokes. Go out of your way to be kind – People who regularly volunteer to help others have measurably higher levels of serotonin.
Treat Your Brain to Healing Scents
Religious leaders have contended for millennia that burning incense is good for the soul. Now, biologists have learned that it is good for our brains too. An international team of scientists, including researchers from Johns Hopkins University and the Hebrew University in Jerusalem, describe how burning frankincense (resin from the Boswellia plant) activates poorly understood ion channels in the brain to alleviate anxiety or depression. SOURCE: Science Daily on May 20, 2008
Lavender essential oil has been shown to be effective in treating depression. Although essential oils evaporate rapidly, the effects are more lasting. The aromatic molecules permeate the air. When we inhale the aroma, these molecules travel into the nose and to the olfactory receptors, which transmit this information directly to the limbic system of the brain. The limbic system controls our emotions, influences the production of hormones, the immune system, and the nervous system.
Lavender essential oil has many known uses. It is a great aid for relaxing and winding down before bedtime. On the other hand, its balancing properties can also boost stamina and energy. Lavender is a great aromatherapy essential oil for reducing stress, alleviating fears, and soothing frustrations and irritability… especially in times of crises.
It’s important to find quality essential oils as some companies cut them with “carrier” oils. Since essential “oils” are not really oils at all, a good test is to put a few drops on a cloth. The essential oil should evaporate rapidly leaving no oily residue.
Consider Natural Supplements
“A February 2005 study in the British Medical Journal finally put to rest the effectiveness of St. John’s Wort as an antidepressant for people with moderate to severe depression. Half the study’s participants took the antidepressant Paxil (paroxetine); the other half took a minimum 900 mg daily of St. John’s Wort. After six weeks on these regimens, one third of those taking the Paxil felt less depressed; but one half of those taking St. John’s Wort were less depressed. The well-designed study also showed that St. John’s Wort caused fewer side effects than Paxil.”
When using this herb, it’s best to find a source made from the flowers and leaves with at least 3-5% hyperforin. One such brand is AMORYN. For potential side effects and drug interactions, please go to amoryn.com.
Caution: If you are currently on an antidepressant, do not take St. John’s Wort. And never stop taking your prescription without talking with your doctor, because most antidepressant medications need to be slowing tapered before discontinuing.
One of the most common problems with aging is the onset of chronic disease. Yet, with just a few adjustments in our lifestyle, diet, and habits, we can avoid them altogether. While there is certainly lots of attention being paid to diet these days, what we do after we eat is nearly as important as what we eat.
Your mouth is the gateway to your body. And you should have a sentry constantly on duty there. Even healthy mouths are home to a wide range of bacteria. Some are beneficial but most are harmful if they wind up in other areas of our body. If you don’t rinse away leftover food from in between teeth, the resulting bacterial & chemical reactions can lead to gum disease, weak teeth, and even mouth sores.
How Poor Oral Hygiene Affects You
Oral hygiene is grossly underestimated. Bad breath isn’t just annoying, it can be indicative of gum disease that could lead to heart disease, stroke, or cancer.
Several studies show links between gum disease and heart disorders, stroke, and even cancer. What is emerging is a definite link between poor oral hygiene and serious diseases.
One theory is that unhealthy gums lead to infection and the harmful bacteria get into your bloodstream and weaken your immune system, wreaking havoc all over your body, including your heart.
Closely allied to this theory is the idea that the bacteria enter the bloodstream and attach themselves to fatty plaques in the coronary arteries leading to constrictions & even clots. This means your heart doesn’t get all the oxygen and nutrients it needs resulting in a weakened heart and maybe even a heart attack.
Any problem with your gums starts this way: Plaque builds up, leading to swollen gums that start to bleed. Plaque build up happens if you don’t rinse your mouth well enough after a meal or don’t brush & floss right or often enough. Other contributors are eating or drinking too much processed food, sugar, or consuming too much caffeine or alcohol.
Apart from wrong diet, the other causes of gum disease are: chronic illness, high stress, glandular disorders, blood disease, smoking, and deficiencies in vitamin C, calcium, folic acid and niacin.
Daily Action Plan
Brush and floss correctly. Eat mouth-friendly food. Avoid sugar whenever possible, but if you do consume it, brush afterwards. Use a soft-bristled brush (many dentists now recommend a sonic electric toothbrush) at least three times a day, and floss at least daily. Don’t know how? Take a look at this video:
Action Tips
Avoid: Mouthwashes that contain alcohol, artificial colors or flavors. Toothpaste containing Sodium Lauryl Sulfate and saccharin.
Eat fruits like apples that automatically clean out your mouth
Get plenty of Vitamins C, A, E, and B, potassium, calcium, selenium, zinc, phosphorus, iron, and magnesium. A quality multivitamin will help accomplish this.
Avoid too much sugar, candy, processed juice drinks, and syrups
Change toothbrushes every 2-3 months
Rub Vitamin E oil on inflamed gums and use aloe vera based pastes to sooth painful gums
How To Make Sure You Don’t Slump Down And Lose Inches From Your Height As You Grow Older
If you are sitting on a chair and reading this, you have to read this right through. A slumped back, hunched shoulders and waistlines that jut out and keep spreading are the bane of office workers across the globe. Bad posture is not just ugly its implications on your health are just plain dangerous.
Why Is Bad Posture Terrible For You
With bad posture, your rib cage starts pressing down on the major organs – giving them less space to function.
Your waistline gains a few inches because of that
And you lose a few inches from your height
Your stomach will jut out and dieting won’t help
You’ll suffer from back aches which won’t go away easily
Flexibility is reduced and one shoulder tends to be higher than the other
You’ll become injury prone because of poor posture.
According to some science, bad posture also leads to having more negative thoughts.
Worst of all, you’ll never feel fresh and rested even after you wake up from a good nights sleep
But, and here is the big BUT, you can’t correct bad posture by just sitting up straight. You just can’t. All you will achieve is an unnatural looking posture, a stiff(er) back, tense neck and shoulder muscles and that’s as bad as a slumped spine.
Six Tips To Rectify Your Bad Posture
The answer to bad posture is stronger muscles. A regular dose of flexibility and strengthening exercises are all you need to start with. Here are 6 tips that will help you cultivate better posture habits and build muscle strength and flexibility:
1.Audit Your Posture Everyday: Start each day by paying attention to you spine and your posture. Stand in front of a mirror, distribute your weight evenly on both feet and check to see if your shoulders are too hunched or drawn up. Is your head tilting to one side? Note that the stomach gets pulled in and the neck doesn’t droop forward.
2. Posture Tips While Standing: When at ease, you should feel no tension or pull along your shoulders, neck, pelvis or knees. Keep this in mind as you go through your day. When you get up for a break, stretch a bit and take a few deep breaths. Let your shoulders loosen up. If most of your work is done standing up, try not to rest your weight on just one foot. Keep your feet slightly apart and distribute your weight equally. Or place a box in front of you, slightly larger than a shoe box, and rest one foot on it at regular intervals. This takes the stress of your back for a while.
3. Posture Tips While Sitting: In the office, get yourself a proper chair that gives your back enough support. Uncross your legs, or you would be tilting to one side for hours without realizing it.
4. Quick 3 Second Posture Hack: Every few minutes roll up your shoulders till they almost touch your ears. Combine this quick exercise with a short routine in which you bring your elbows to touch each other.
5. Fix Your Posture And Build Strength With Yoga Focus on strengthening your abdomen, lower back, hips and buttocks. Yoga is good for flexibility and strength. Especially the posture called, “The Plank Pose”. It’s easy to do and there are many variations. Here is a 2 minute youtube video of it:
6. Lift Weight To Build Strength Go to the gym and start lifting weights to build your strength and fix your posture. Three great exercises that help in good posture are:
Chocolate Cheesecake with Strawberry Sauce & Blackberries
Cacao Power
Raw Chocolate Nibs – a Review
When I was a kid, I remember trying powered chocolate from the tin my mom used to make chocolate cake. After all, it smelled so good. But after just one bitter taste, I was cured of that false impression.
So, when I heard about raw chocolate nibs being healthy, I was pretty skeptical. But, being pretty open to trying new things, I finally relented and purchased a pound of Cacao Power. Frankly, my first impression upon taking a bite wasn’t favorable. The taste wasn’t really bitter, just kind of bland. But before sending it back for a refund, I decided to experiment… my favorite thing to do in the kitchen.
I tried these nut-like raw chocolate nibs in
Homemade muffins – didn’t seem to add much flavor inside, but were great as a topping.
On a salad – OK, but boring
With butter and honey on bread – a great after dinner snack
On a peanut butter sandwich – terrific when I don’t have time to make a lunch
And in some plain yogurt – surprisingly good even with no honey. A quick delicious & nutritious breakfast I can eat at my desk.
In pancake batter – yummy
Why all the fuss about raw chocolate?
Turns out chocolate has many healthy benefits:
More anti-oxidant power than blueberries, red wine, or
green tea
Helps lower blood pressure
Reduces the risk of strokes and heart disease because of natural phytochemicals called flavanoids
A natural depression fighter because its high in tryptophan, the precursor for serotonin
Raw chocolate nibs are full of vitamins, minerals, beta-carotene, zinc, chromium and magnesium
Recent studies say it’s better than Viagra!
So, if you’d like to enjoy your chocolate without the guilt, you’ll find a certified organic source at Navitas Naturals or you can save some money at Vitacost.
They also offer this natural chocolate in a powder, but that kind of takes all the fun out of it. Of course, if you want to make some healthy brownies by adding chia seeds, you’ll want the powdered chocolate nibs.
Now I figure 99% of you would never spend a dollar for a piece of chocolate even if it was healthy, but one thing I’ve come to know – never underestimate what appeals to people, especially if it’s better than Viagra – Chi Chocolate.
It’s so embarrassing those who suffer from it frequently become reclusive. Losing control of your bladder is not a disease, and it isn’t related to getting older.
Urinary tract infections, constipation, and certain medications and health disorders can affect a person’s ability to control their bladder. Incontinence can be treated with medications, surgery, or even artificial devices.
But a few exercises and practical tips go a long way in ensuring that this problem stays away.
If you are already suffering from urinary incontinence, note what you eat and drink, and at what time of the day. Also make a note of how often and at what time you are unable to control your bladder. Your doctor will be able to find out what kind of incontinence you have:
Types of Incontinence
Stress incontinence: Leaking urine while undertaking physical activity, coughing, sneezing, or laughing, which puts sudden and unexpected pressure on the bladder. This problem affects younger women who have just been through childbirth and those who are experiencing the onset of menopause.
Stress incontinence: Leaking urine while undertaking physical activity, coughing, sneezing, or laughing, which puts sudden and unexpected pressure on the bladder. This problem affects younger women who have just been through childbirth and those who are experiencing the onset of menopause.
Urge incontinence: Most people can control the urge to urinate if a lavatory is not accessible. But sometimes, those who have diabetes, or have suffered from a stroke, or Alzheimer’s disease, Parkinson’s disease, or multiple sclerosis may be unable to control the urge and therefore leak urine. Certain drugs such as, antidepressants, diuretics, tranquilizers and high blood pressure medicines can stress the bladder-wall muscle.
Overflow incontinence: Men with an enlarged prostate may experience that a little urine leaks from a full bladder. Diabetics could also suffer from this type of incontinence.
Functional incontinence: Most common in people with Arthritis and bone disorders, Parkinson’s or Alzheimer’s disease that curb one’s movements, thinking, or ability to communicate – making it difficult or impossible to reach the lavatory in time.
Mixed incontinence: Most common in women. Usually stress and urge incontinence.
Anatomic or developmental incontinence: Caused by a physical or neurological abnormality or damage due to trauma or disease.
Because of pregnancy & childbirth, menopause, and the structure of the female urinary tract, women experience incontinence twice as often as men.
8 Ways to Improve Bladder Control
Kegel exercises: Arnold Kegel developed a series of exercises in the late 1940s that helped pregnant women overcome stress incontinence. But, they are used today by almost anyone to control the bladder and bowel movements. For at least 2 minutes – 3 times a day, follow these exercises:
a) Relax your muscles and imagine that you are holding back a bowel movement by tightening the anal muscles.
b) When urinating, stop the flow, and restart it.
c) Sit or lie down with your knees slightly apart and tighten the pelvic muscles for at least 2 seconds, relax for 2 seconds and repeat this 10 times. Gradually, hold and relax the muscles for about 10 seconds each time.
Watch your fluid intake: If your diary shows that you have been having lots of fluids (coffee, juices, soups, etc) you may need to cut it down, at least before bedtime or just before a long journey. However, take care that you do not cut away too much and dehydrate yourself.
Look out for diuretics: Alcohol, caffeine and grape juice are well-known diuretics that increase the urge to urinate.
Seize opportunities… To relieve yourself. Holding it in for too long in social gatherings or during meetings may lead to an infection or overstretch the bladder. Get into the habit of relieving yourself at regular intervals.
After you urinate, wait for a few seconds and stand up and sit down again. Double voiding usually works for those who do not feel relieved even after urinating.
Stop smoking. The nicotine irritates the bladder and the lungs. A sudden cough could lead to a loss of bladder control. Smoking also raises your blood pressure causing increased urine production.
Cranberries juice or capsules significantly reduce urinary tract infections and also alleviate the symptoms of urinary tract illness. It also deodorizes urine and inhibits the adhesion of dangerous micro-organisms that stick to the urinary tract.
Watch your weight: Fat deposits put a lot of pressure on the bladder and pelvic muscles. Studies have found that those who suffer from incontinence and then shed excess weight, are able to control their bladder better.
A 23-year study of 660 people over the age of 50 conducted at Yale University concluded that it was actually possible to increase one’s lifespan by about 7.5 years by holding a positive perception of aging. And this advantage held true regardless of age, sex, economic status, loneliness, or even functional health!
The implication of this research and others like it is tremendous. Positive Psychology, a relatively new branch of psychology, studies the strengths and virtues that enable individuals and communities to thrive. A recent study showed being happy also influences the happiness of your family and friends, and to a lesser degree their friends and family.
So, happiness can increase your lifespan and quality of life.
Why Happy People Live Longer
Researchers at University College London’s Department of Epidemiology and Public Health have concluded some important biological processes are actually improved by happiness.
In their study they found that cortisol, a stress hormone that can lead to diabetes and hypertension and controls many of the body’s functions was 32% lower in the subjects who were happy. They also found happy people had lower stress levels and heart rates.
And, they discovered that health-related biological factors were independently related to happiness. In other words, people aren’t just happy because they are healthy… They are healthy because they are happy.
A happy person seeks out more challenges and ways to have fun. They tend to see new developments as stimulating rather than threatening. The ability to see the lighter side of things leads to a lower stress life.
Researchers at the University of Maryland School of Medicine in Baltimore concluded that laughter leads to healthier blood vessels. When you laugh, it’s a work out for your diaphragm, abs, heart and shoulders.
Laughing and having a good time increases the production of endorphins, the number of antibody-producing cells, and boosts the success of T-cells. A stronger immune system means you get ill less often. And because you are healthier, you enjoy life more. Another one of life’s pretty neat circles…
Action Plan
Have you ever seen a baby that’s just happy all the time? Turns out happiness is coded in our genes… Studies of identical twins who grew up in separate homes have proved this. Which means some people are just going to be happier naturally.
But don’t despair if you weren’t born happy. You can still make a conscious choice – and live longer.
We all know that emotions, negative and positive, affect our posture, heart rate, blood pressure, & adrenaline levels… In short, our health. In a similar way, our pursuit of happiness, our decision to cheerfully accept or make choices, leads to a lifestyle governed by the pleasure-seeking principle.
This means you can choose to:
Go out camping with friends instead of spending a lonely weekend at home
Help someone who is less fortunate than you (it will automatically elevate your mood)
Watch funny movies
Take a fun mini-vacation with family every month
Be around other happy people
Count your blessings daily
Yes, happiness is a state of mind, but also manifests in the way your body functions. Many studies have shown that a happier person tends to deal with illnesses, unforeseen shocking events and even with permanent disability better than those who hold a largely negative perception of life and aging.
Turns out, laughter is the best medicine. Maybe this explains why George Burns and Bob Hope lived so long.
Is there really a connection between religion and health; between going to church and enjoying a longer than average life; between spending Sunday at home and celebrating your 101st birthday with your great-grandchildren?
Several studies seem to indicate this is so. Here is what the jury has found so far:
Time Well Spent
What most studies have found is that people belonging to all faiths across the globe, spend lots of time socializing with like-minded people, helping the community, and carrying out rituals that mostly emphasize a healthy, austere kind of life.
Support
Although it may seem like an endless chore sometimes, spending time with family members results in a stronger support system to rely on should you ever need help. Just knowing support is there relieves unnecessary stress. Plus, older family members tend to insist on balanced meals and eating on time, thus improving the health of the younger ones at home.
Shouldering Responsibilities
Studies show that marriage improves the health of most men. This is because the emphasis on cooking meals at home gets stronger. And having a partner to take care of chores around the house reduces stress.
However, the modern day story is changing a little. Working women, single or married, tend to skip cooking meals sometimes, opting for ready-to-eat foods. Working women also need partners who are willing to share responsibilities such as cooking and cleaning.
Hope As An Antidepressant
Those who are spiritual or practice religion have an abiding faith in love and divine justice. This hope for goodness is enough to function as a powerful antidepressant. The body feels less stress, thus reducing chances of high blood pressure, various heart diseases and even cancer. In fact, some researchers have found that very few senior citizens who regularly attend religious gatherings suffer from cognitive decline, an essential feature of Alzheimer’s disease.
Discipline Your Mind
Meditation makes you happy. Not just because you spend some quality time calming yourself, but because the act of meditating disciplines the amygdala (the area in the brain that is activated in fearful situations). The amygdala plays an important role in motivation and emotional behavior. Regular meditation can help you keep your temper in check, ensure that you do not get flustered too easily and thus include self-control in its list of life-long benefits.
Being Involved, Being Important
Studies have found that having faith is associated with a constructive outlook. This includes taking part in community efforts, maintaining relationships with others of the same community, and having a more positive attitude about life.
Editor’s Comment
I’m not suggesting you go out and join your local church, synagogue, mosque, or temple if you don’t already belong to one. If that works for you at this time, fine.
Religion is about belief in the Supreme Creator and a life beyond this mortal body. How you choose to acknowledge that has nothing to do with a building or belonging to a group. The scriptures of every major religion in the world are available to read and study without depending on someone else to interpret them and interject their own prejudices.
Of course religion & family ties alone will not bring you longevity, but they go a long way to improving the quality of life.
All ye who work on night shifts pay heed. And all those who have been binging on high-calorie food on weekends, here’s a word of caution: when your body clock is out of whack, expect some serious trouble.
About time
The biological marvel that is the circadian rhythm regulates the body’s temperature and pressure according to the time of day – this means we feel alert after a good rest and feel tired and sleepy towards the end of the day or after a huge meal. The 24-hour circadian cycle is deeply ingrained in our body and is in charge of switching on and off various biological functions, such as oxygen requirements, waking up, being active, feeling hungry, hormone production and even feeling sleepy.
Alarm bells
Those who consistently defy this rhythm and set their own pace of waking, sleeping, eating at irregular intervals or drinking a lot of alcohol, eventually experience problems with their body’s functions. Studies show that a faulty body clock stops correctly regulating your hunger and metabolic rate, which increases your chances of obesity and diabetes. Other studies prove that alcoholics tend to suffer from poor sleep, depression, low immunity and disrupted neuroendocrine functions, because the alcohol interferes with those physiologic functions that depend on the circadian rhythm.
On time
One of the latest branches of medicine is called chronotherapy, which uses cues from the body’s own clock to treat illnesses and get into shape. So there are best times for taking medicines, exercising, studying, trying for a baby (sperm production is highest in the morning), eating, cleaning the house and even taking a bath. One study has found that the clock can be shifted an hour back or forward after exposure to bright pulses of light.
Top 5 Signs Your Clock’s Going Cuckoo
Sleeping all the time or not sleeping at all
Depression that is related to the weather; such as feeling low during winter
Hallucinations, exhaustion or paranoia due to lack of sleep
Putting on weight despite eating healthy foods and exercising regularly
Waking up feeling tired with stiff joints and muscles
Winding up
One way of getting your clock right is to get plenty of sunlight. This will aid the production of melatonin, a powerful anti-aging hormone that is manufactured by the pineal gland and helps set the body’s internal clock. The biorhythms are set by light cues – therefore melatonin is produced each evening after sunset and before dawn. Melatonin also affects the body’s reproductive functions, metabolic rate, hunger and other bodily processes. Little wonder then that it is prescribed as a supplement to those suffering from sleep disorders due to long night shifts.
Setting your clock right
Set a fixed time for waking, sleeping, and eating. Start with a good breakfast followed by a light lunch and dinner to regulate your weight. The body converts food into heat and energy in the morning, but in the evening, food is stored as fat.
Don’t binge on high calorie foods for two or more days in a row. This disrupts the clock by slowing down the stomach and in turn affects your metabolism, leading to obesity or diabetes.
Get at least half an hour of early daylight to give your body clock the necessary light cues to regulate your body temperature, energy levels, etc
Your threshold of pain is higher in the afternoon, so if you need to do some really heavy work or visit the doctor for a shot – after your lunch break is a good time.
Your heart, blood vessels, lungs, ovaries, muscles, liver, and kidneys have their own clock and achieve their peak performance at certain times in the day. So if you have problems staying alert when you should, or a tendency to put on weight, eat when your stomach will function at its best.
Those who have to cope with jet lag or shift work should gradually shift the time of eating and resting to their normal routine
Reams of research, testimonials, and case studies can’t all be wrong. The company of a pet can elevate your mood, lower your blood pressure, compel you to exercise, give you an active social life, and drive away the blues — all signs of a healthy lifestyle.
Top 7 Reasons Why Pets Are Sometimes Better Than Your Doctor
Regular exercise
Exercise is the number one reason why people with pets tend to have healthier lives than those who don’t have pets. A dog takes walks very seriously, so you can’t skip this routine. And you benefit because of the regular exercise.
Love and responsibilities:
Some people take better care of themselves when they are responsible for the care of someone else. Having a pet is like having a child to look after. So pet owners tend to be more aware of the importance of diet & exercise and be more alert for signs of illness.
And what better stress-buster could you find than a non-judgmental, affectionate, and comforting pet that welcomes you home.
Boost your immune system
A roll in the grass and a jog is good for both your dog and you. The fresh air and the rush of exercise benefits the immune system gives you a boost in energy.
Laughing it off
Pets are very entertaining, and by watching their antics and talking about them, pets encourage us to look at the lighter side of life. And of course, laughing it off is another proven stress buster.
Getting over trauma
In old-age homes, orphanages, hospitals and rehabilitation centers, therapy dogs and other pets are used to supplement post-trauma care. Their presence is found to be soothing, comforting and leads to a faster healing process. Studies have found that post-operative care is more successful for those with pets.
It’s all in the head
Pet owners feel healthy. They report high energy levels, a more laid back lifestyle, and a greater appreciation of the important things in life.
Fighting the blues
After retirement, pets provide the impetus to people to get out and have an active social life. Visiting the park, going shopping, and pet sitting with friends are all effective in banishing depression and loneliness. A sense of security develops over time, with people depending on their pets to anchor them through emotional upheavals.
A word of caution
Caring for a pet is no less difficult or expensive than caring for a child. So this is not for the busy sales executive or those who are out of town for most of the year. You have to set aside time and space to bring home a pet. Once you do be prepared to invest some time training your pet and making it feel happy and loved.
That said, there’s no doubt that pets can sniff out the livelier, healthier side of you.
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