The Six Super Foods Every Woman Needs

The foods you really need to stay you healthy and strong

From the food pyramid to the Internet to your local bookstore, there is certainly no shortage of advice on nutrition and healthy eating. But with all the media hype surrounding many “health foods,” it can be hard for a woman to tell the nutrients from advertising ploys.

“We are sometimes led to believe that a specific food is healthier than it really is,” says nutritionist Elizabeth Somer, MS, RD, author of Age-proof Your Body. “Or that you need some exotic or expensive form of certain nutrients to gain benefits -- and most of the time that’s not true.”

Moreover -- as happened in the '90s when low fat cookies made everyone temporarily forget about calories -- Somer says some of today’s advertising sways us toward one healthy aspect of a food to keep us from noticing other, less healthy attributes. “A product may advertise itself as ‘no cholesterol’" she says, “but it still can be loaded with bad fats or tons of calories. You have to look at the total food to know for sure.”

NYU nutritionist Tara Miller, MS, RD, agrees. “You have to read the whole label, look at all the ingredients and the portion sizes, before you know for sure just how healthy a food is.”

Or you can let us do the work for you! To help you zero in on the healthiest foods that women can eat, we asked a panel of experts for their advice.

What follows is a description of the six super foods they say every woman needs. While these foods won’t cover all your nutrient bases, incorporating them into your diet as often as possible can help give you a wide range of protection.

Super foods for women: What you need

Super Food # 1: Low-fat yogurt

Goal: 3 to 5 servings a week

What it does: As a health food, yogurt is almost as old as, well, good health itself. But experts say evidence continues to accumulate that reveals its benefits in many new and exciting ways. And not just yogurt. Somer tells WebMD that any fermented dairy product -- including kefir -- contains healthy “probiotics” -- bacteria with the power to protect you in myriad ways.

“There is a suggestion [that yogurt] may decrease the risk of breast cancer,” Somer says. ”And there’s very strong evidence it can reduce problems associated with irritable bowel syndrome and inflammatory digestive tract disorders -- both conditions that impact women more than men.” Additionally, she says, yogurt can help reduce the risk of stomach ulcers and vaginal infections.

Enjoy a cup of yogurt at breakfast, lunch, or snack to help meet the U.S. Dietary Guidelines recommendation for three servings of low fat dairy each day. “It’s loaded with bone-healthy calcium -- something every woman needs more of at every age,” Somer says. One cup of yogurt has about 448 mg of calcium, compared to just 300 for eight ounces of skim milk.

From the food pyramid to the Internet to your local bookstore, there is certainly no shortage of advice on nutrition and healthy eating. But with all the media hype surrounding many “health foods,” it can be hard for a woman to tell the nutrients from advertising ploys.

“We are sometimes led to believe that a specific food is healthier than it really is,” says nutritionist Elizabeth Somer, MS, RD, author of Age-proof Your Body. “Or that you need some exotic or expensive form of certain nutrients to gain benefits -- and most of the time that’s not true.”

Moreover -- as happened in the '90s when low fat cookies made everyone temporarily forget about calories -- Somer says some of today’s advertising sways us toward one healthy aspect of a food to keep us from noticing other, less healthy attributes. “A product may advertise itself as ‘no cholesterol’" she says, “but it still can be loaded with bad fats or tons of calories. You have to look at the total food to know for sure.”

NYU nutritionist Tara Miller, MS, RD, agrees. “You have to read the whole label, look at all the ingredients and the portion sizes, before you know for sure just how healthy a food is.”

Or you can let us do the work for you! To help you zero in on the healthiest foods that women can eat, we asked a panel of experts for their advice.

What follows is a description of the six super foods they say every woman needs. While these foods won’t cover all your nutrient bases, incorporating them into your diet as often as possible can help give you a wide range of protection.

The key, according to Somer, is to choose a low fat yogurt with live cultures -- like Lactobacillus acidophilus. And do check the label, Somer advises. Some store brands may not have the level of cultures found in more established brands.

Also important: Skip the fruit-on-the-bottom or other flavored varieties. “Too much sugar,” says Somer, who also reminds us that, no, those two blueberries on the bottom of the container do not constitute a serving of fruit!

Super Food # 2: Fatty fish -- like salmon, sardines, and mackerel

Goal: 2 to 3 servings every week

What it does: The healthy factor in fish is omega-3 fatty acids, and specifically two types known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

“Fatty fish not only plays a vital role in the health of the membrane of every cell in our body, it also helps protect us from a number of key health threats,” says Laurie Tansman, MS, RD, CDN, a nutritionist at Mount Sinai Medical Center in New York.

Some of those threats include heart disease, stroke, hypertension, depression, joint pain, and a number of illnesses linked to inflammation, including lupus and rheumatoid arthritis. Somer says fish may even offer some protection against Alzheimer’s disease.

While many foods -- such as walnuts, flaxseed oil, and some mayonnaise brands -- claim the benefits of omega-3 fatty acids, Somer cautions that only the DHA or EPA forms of omega-3 can be directly used by the body.

“What you get in foods like walnuts and flaxseed oil is an omega-3 acid known as ALA -- alpha-linoleic acid,” says Somer. “And while it’s certainly good for you, it requires a process in the body to convert it to DHA. And that conversion process can be influenced by a variety of individual factors.”

The good news: You are likely to see a wheelbarrow full of new products supplemented with DHA slowly making their way to market in the coming year. Currently, Kellogg is reportedly developing a cereal fortified with DHA, while a company called Nutri-Kids has already launched a DHA fortified ready-to-drink milk product. You can also find eggs fortified with DHA and, says Somer, certain brands of soymilk.

Super Food # 3: Beans

Goal: 3 to 4 servings every week

What it does: Low in fat, beans are a good source of protein and fiber and may have protective effects against heart disease and breast cancer. Beans may also play a role in stabilizing female hormones, says nutritionist Susan Krause, MS, RD.

“Beans have been around so long that most people don’t view them as a fancy new health food,” Krause says. “But in fact, they are among one of the healthiest things a woman can eat.”

In studies published in the International Journal of Cancer, researchers found that beans in general, and lentils in particular, may have some protective effects against breast cancer. In research published in the Archives of Internal Medicine, doctors found a relationship between a lower incidence of cardiovascular disease and a higher intake of legumes. Well known legumes include peas, beans, lentils, and peanuts.

As a source of both soluble and insoluble fiber, Krause says, beans can help lower cholesterol, while their level of a nutrient known as isoflavone can help in the regulation of hormones and may aid with PMS, perimenopause, or menopause symptoms. Although soybeans have among the highest levels of isoflavones, other sources include red clover, kudzu, mung beans, alfalfa sprouts, black cohosh, and chickpeas.

“Beans also contain something called protease inhibitors, which may help protect against breast cancer,” says Krause. Protease inhibitors help slow the division of cancer cells and in this way may prevent tumor formation.

Last but not least, if you are in your reproductive years, beans can give you a steady supply of folic acid -- essential if you should become pregnant.

Super Food # 4: Tomatoes (or watermelon, red grapefruit, red navel oranges)

Goal: 3 to 5 servings each week

What it does: The powerhouse nutrient in all these fruits is lycopene. And, according to Miller, while the headlines touted its protective effects against prostate cancer, more quiet research has shown it has tremendous health benefits for women as well.

“Research is starting to show that lycopene may protect against breast cancer,” Miller says. "And it’s also a powerful antioxidant that can help a woman fight heart disease.” 

The very latest research shows it may also help keep you looking younger longer by protecting against UV damage from the sun.

Super Food # 5: Vitamin D fortified low fat milk or orange juice 

Goal: At least 400 IUs of vitamin D daily

What it does: “Essential to helping the bones absorb calcium from the gut,” says Somer, “vitamin D helps reduce the risk of osteoporosis and may be vital in reducing the risk of diabetes, multiple sclerosis, and tumors of the breast, colon, and ovary.”

Indeed, recent studies from the University of California San Diego suggest that vitamin D has the potential to prevent up to one–half of all breast, colon, and ovarian cancer in the United States.

Somer tells WebMD that a growing body of research indicates many women may be vitamin D deficient. “A combination of staying out of the sun (which the body uses to manufacture vitamin D) and using sunscreen, which blocks the synthesis of vitamin D, has resulted in many women hitting a dangerously low level of this nutrient,” says Somer.

While Vitamin D is found in salmon, mackerel, tuna, and sardines, experts say fortified foods, such as milk, are the best source.

Super Food # 6: Berries (blueberries, strawberries, raspberries, cranberries)

Goal: 3 to 4 servings every week

What It Does: In a way similar to wine, these fruits may protect your body with powerful anti-cancer nutrients known as anthocyans, which are believed to play a role in cell repair. Krause says research shows anthocyans may decrease the risk of several cancers, including those in the breast and gastrointestinal tract.

“These berries,” says Krause, “are also high in vitamin C and folic acid, which is essential for all women in their childbearing years. And they offer powerful anti-oxidant protection, which not only protects the heart but also may protect against skin aging, from the inside out.” Moreover, she tells WebMD that cranberries may help reduce the risk of urinary tract infections in women, while the nutrient, lutein found in all the berries, can help protect vision.

By Colette Bouche, 

Reviewed by Louise Chang, MD 

Source:  WebMD

Common Chemicals Linked to Infertility

Your cookware and cleaning supplies could make it harder for you to have a baby.

Researchers have found chemicals called perfluorinated compounds (PFCs) might be linked to delays in getting pregnant. PFCs are everywhere -- in Teflon cookware, shampoos, floor wax, food wrapping, carpet treatments and other cleaning products. PFCs are also present in air and water in the form of industrial waste from chemical plants.

The new study looked at more than 1,200 women when they were six to 12 weeks pregnant. If they reported that it took them longer than 12 months to get pregnant or if they used drugs designed to increase their chances of conceiving, they were considered to have infertility -- this is a generally accepted definition of infertility by experts in the field.

One kind of PFC, called PFOS, increased the odds of infertility anywhere from 70 to 134 percent. Another PFC called PFOA was linked to a 60 to 154 percent increase in the chance of infertility.

Sources:

ABC News January 29, 2009

Human Reproduction January 28, 2009

Dr. Mercola's Comments:

Only about 5 percent of all the chemicals used in the United States have ever been tested to see how they impact the human reproductive system. This latest study reveals the consequences of this utter lack of safety concern.
PFCs, which are extremely common chemicals used in Teflon non-stick cookware, carpet treatments, food wrappers, cleaning products, shampoo and more, may seriously impact fertility. Women with the highest levels had up to a 154 percent greater chance of being infertile!

This is an extremely concerning finding, considering that 95 percent of Americans, including children, have the perfluorinated compound PFOA in their blood. But it is not really surprising.
PFCs Have a Long History of Health Risks

In 2007, a study at the Johns Hopkins Bloomberg School of Public Health linked PFOA to lower birth weights among newborns. Years earlier, the U.S. Environmental Protection Agency (EPA) revealed that PFOA “poses developmental and reproductive risks to humans.”
Further, in animal studies PFOA has been associated with:

• "Significant increases in treatment related deaths" in rat offspring at doses that did not affect the mothers
• Serious changes in the weight of various organs, including the brain, prostate, liver, thymus, and kidneys
• The deaths of a significant number of rat pups of mothers that had been exposed to PFOA
• Damage to the pituitary at all doses in female rat offspring (The pituitary secretes hormones that regulate growth, reproduction, and many metabolic processes. Change in pituitary size is associated with toxicity)

Other unrelated studies have also found evidence of birth defects in babies from PFOA-exposed workers. In 1981, two out of seven women who worked at a DuPont Teflon plant gave birth to babies with birth defects. DuPont then moved 50 women workers at the plant to reduce their exposure to PFOA.

Additionally, PFOA has been associated with tumors in at least four different organs in animal tests, and has been associated with increases in prostate cancer in PFOA plant workers. The EPA has also ruled PFCs as “likely carcinogens.”

As for PFOS, the other PFC mentioned in the above study, this was the active ingredient in Scotchgard until it was removed from the market by the EPA in 2000 due to safety concerns. PFOS has similar chemical properties to PFOA, and neither product breaks down in the environment.

What is being done about all of this?

While the EPA convinced 3M, the manufacturer of PFOS, to stop producing it years ago, PFOA continues to saturate the market. A voluntary program for companies to reduce PFOA emissions and products by 2010, and eliminate them entirely by 2015, has been introduced by the EPA. But again, it is entirely voluntary.

In my opinion, this is entirely too little, too late, as babies are already being born with toxins in their bodies due to their mothers’ toxic loads. A2004 study by the Environmental Working Group (EWG) actually found blood samples from newborns contained an average of 287 toxins, including mercury, fire retardants, pesticides and Teflon chemicals.

How to Help Rid Your House of PFCs

These chemicals are so widespread that it will be difficult to eliminate them entirely, but there are some major offenders that might be in your home right now. Some of the products that contain PFCs, which I highly recommend getting rid of, include:

• Teflon and other non-stick cookware
• Microwave popcorn bags
• Packaging for greasy foods
• Stain-proof clothing
• Carpet and fabric protectors
• Flame retardants

Avoiding these products is especially crucial for pregnant women or couples who want to have children, but really anyone who is interested in protecting their health would probably be best off avoiding them.

What ELSE Should You Avoid During Pregnancy?

Avoiding environmental chemicals as much as possible is very important for couples trying to conceive and during pregnancy, and I highly recommend reading Dr. Doris Rapp’s book Our Toxic World: A Wake Up Call for tips on how to do this. Her Web site also has a great list of what women can do prior to pregnancy to help avoid chemicals.

What are some of the most important chemicals and other substances to stay away from if you’re pregnant (and also if you’re breastfeeding)?

• Pesticides: Pesticide exposure to pregnant women has been linked to a host of health problems to their developing baby, including miscarriages and stillbirths. There’s also evidence that babies conceived in the summer may have lower IQs due to increased levels of pesticides in surface water at that time of year.
• Mercury: This heavy metal is toxic to the nervous system and developing brain of children and fetuses. It’s also been linked to premature delivery. Where might you be exposed to mercury? From eating contaminated seafood or getting a flu shot, for starters.
• Coffee: Caffeine in coffee and other beverages is an addictive, stimulant drug that passes easily through the placenta to the developing fetus. It is also transferred through breast milk. A developing fetus has no ability to detoxify caffeine.

Studies have shown the equivalent of just two cups of coffee during your entire pregnancy may affect your child’s heart function, and if your baby is male, could also lead to a weight problem. Caffeine during pregnancy has also been linked to miscarriages, low birth weight and birth defects, so I highly recommend pregnant women to avoid ALL caffeine.

• Soy: Soybeans contain compounds called phytoestrogens that act on hormones. These hormones affect the way your baby’s brain is organized, development of reproductive organs, and even your child’s immune system.

Infants who receive excess amounts of phytoestrogens in the womb or after birth from soy formula, risk health problems as wide ranging as early puberty, learning and behavioral problems, and severe allergies.

What to do if You’re Having Fertility Problems

If you are planning to have a baby, I also strongly suggest you get your vitamin D level optimized before and while you are pregnant. It could be one of the most important things you can possibly due in your pregnancy.

You can also read this recent article about the importance of vitamin D for fertility, and make sure you’re getting plenty of safe sun exposure to optimize your levels.

It would also be helpful to add a high-quality source of animal-based omega-3 fats to your diet and also to optimize your eating habits, get regular exercise and watch your stress levels. These are the basic ingredients that most everyone needs for good fertility.

**Many of the chemicals that cause fertility issues, still births and birth defects in humans also cause the same results in pets and animals. And perhaps these and additional health hazards are even multiplied in them and in toddlers and small children since the exposure in of toddlers, small children, pets and animals is multiplied by the amount of time they all spend on the floor in direct contact with carpets, floor wax and other chemicals like pecticides and cleaning products, plus their propensity for sticking objects and their own contaminated hands and paws into their mouths.**

Super Spice Secrets: Can This Miracle Spice Stop Cancer, Alzheimer's and Arthritis?

For more than 5,000 years, turmeric has been an important part of Eastern cultural traditions, including traditional Chinese medicine and Ayurveda. Valued for its medicinal properties and warm, peppery flavor, this yellow-orange spice has more recently earned a name for itself in Western medicine as well.

Turmeric comes from the root of the Curcuma longa plant, which is native to Indonesia and southern India, and is widely used as an ingredient in curry dishes and yellow mustard. As research into this powerful spice has increased, it has emerged as one of nature’s most powerful potential healers.

Said Dr. David Frawely, founder and director of the American Institute for Vedic Studies in Santa Fe, New Mexico:

“If I had only one single herb to depend upon for all possible health and dietary needs, I would without much hesitation choose the Indian spice Turmeric. There is little it cannot do in the realm of healing and much that no other herb is able to accomplish.

Turmeric has a broad spectrum of actions, mild but certain effects, and is beneficial for long term and daily usage. Though it is a common spice, few people, including herbalists know of its great value and are using it to the extent possible. It is an herb that one should get to know and live with.”

Turmeric’s Beneficial Effects in a Nutshell

Strengthens and improves digestion

• Reduces gas and bloating
• Assists in the digestion of protein and with rice and bean dishes
• Improves your body's ability to digest fats
• Promotes proper metabolism, correcting both excesses and deficiencies
• Maintains and improves intestinal flora
• Improves elimination of wastes and toxins

Supports healthy liver function and detox

• Turmeric helps increase bile flow making it a liver cleanser that can rejuvenate your liver cells and recharge their capability to break down toxins
• Helps to prevent alcohol and other toxins from being converted into compounds that may be harmful to your liver
• Supports formation of healthy tissue

Purifies your blood

• Stimulates formation of new blood tissue
• Anti-inflammatory: Helps to reduce irritation to tissues characterized by pain, redness, swelling and heat

Contains curcuminoids that fight cancer, arthritis, and Alzheimer’s

• Curcuminoids are potent phytonutrients (plant-based nutrients) that contain powerful antioxidant properties
• Counteract the damaging effects of free radicals in your body
• Relieve arthritis pain and stiffness, anti-inflammatory agent
• Anti-carcinogenic: “Curcumin has been shown to prevent a large of number of cancers in animal studies. Laboratory data indicate that curcumin can inhibit tumor initiation, promotion, invasion, angiogenesis and metastasis.”[1]
• Supports treatment of Alzheimer’s disease: “Because Alzheimer's disease is caused in part by amyloid-induced inflammation, curcumin has been shown to be effective against Alzheimer's. Clinical trials are in progress at UCLA with curcumin for Alzheimer's.”[2]

Curcumin: Turmeric’s Active Anti-Inflammatory “Ingredient”

Most notably turmeric is known for its potent anti-inflammatory properties, which come from curcumin -- the pigment that gives turmeric its yellow-orange color, and which is thought to be responsible for many of its medicinal effects. There are an estimated three to five grams of curcumin in 100 grams of turmeric.

Curcumin has been shown to influence more than 700 genes, and it can inhibit both the activity and the synthesis of cyclooxygenase-2 (COX2) and 5-lipooxygenase (5-LOX), as well as other enzymes that have been implicated in inflammation.[3]

Turmeric’s Cancer-Fighting Properties

In India where turmeric is widely used, the prevalence of four common U.S. cancers -- colon, breast, prostate and lung -- is 10 times lower. In fact, prostate cancer, which is the most frequently diagnosed cancer in U.S. men, is rare in India and this is attributed, in part, to turmeric.

Numerous studies have looked into this potential cancer-fighting link, with promising results. For instance, curcumin has been found to:

• Inhibit the proliferation of tumor cells
• Inhibit the transformation of cells from normal to tumor
• Help your body destroy mutated cancer cells so they cannot spread throughout your body
• Decrease inflammation
• Enhance liver function
• Inhibit the synthesis of a protein thought to be instrumental in tumor formation
• Prevent the development of additional blood supply necessary for cancer cell growth

As for the results of research studies, a study in Biochemical Pharmacology found that curcumin can slow the spread of breast cancer cells to the lungs in mice.[4]

"Curcumin acts against transcription factors, which are like a master switch," said lead researcher, Bharat Aggarwal."Transcription factors regulate all the genes needed for tumors to form. When we turn them off, we shut down some genes that are involved in the growth and invasion of cancer cells."

A second study in Biochemical Pharmacology also found that curcumin inhibits the activation of NF-kappaB, a regulatory molecule that signals genes to produce a slew of inflammatory molecules (including TNF, COX-2 and IL-6) that promote cancer cell growth.[5]

Turmeric’s Essential Role for Your Liver

Your liver’s primary role is to process and remove toxins carried in your bloodstream. When functioning at its peak, it can filter up to two liters of blood per minute and easily break apart toxic molecules to reduce their toxicity. Your liver is also a crucial part of vitamin, mineral, protein, fat, carbohydrate and hormonal metabolism.

However, poor diet, allergens, pollution and stress can cause your liver to become sluggish, and this can impair its vital functions. This is where turmeric can be a very useful part of your liver support system. Studies have shown that it:

• May increase important detoxification enzymes in your liver
• Induces the formation of a primary liver detoxification enzyme, glutathione S-transferase (GST) enzymes

Turmeric is also a natural cholagogue, a medicinal agent that promotes the discharge of bile from your system. Increased bile flow is important to help your liver detoxify and to help your body digest fats.

Turmeric for Your Heart, Brain and Overall Health

Turmeric inhibits free radical damage of fats, including cholesterol. When cholesterol is damaged in this way, or oxidized, it can then damage your blood vessels and lead to a heart attack or stroke. Therefore, research suggests that turmeric’s ability to prevent the oxidation of cholesterol may be beneficial for your heart. It’s also rich in vitamin B6, high intakes of which are associated with a reduced risk of heart disease.

Meanwhile, turmeric appears to be highly protective against neurodegenerative diseases. In fact, in India levels of neurological diseases such as Alzheimer’s are very low, and studies have shown that curcumin can slow the progression of Alzheimer’s in mice. The compound has also proven capable of blocking the progression of multiple sclerosis.

Further, Professor Moolky Nagabhushan from the Loyola University Medical Center, Chicago, IL, who has been studying turmeric for the last 20 years, believes that turmeric can protect against harmful environmental chemicals, and in so doing protect against childhood leukemia. The research showed that curcumin in turmeric can:[7]

• Inhibit the toxicity of polycyclic aromatic hydrocarbons (PAHs) (cancer-causing chemicals in the environment)
• Inhibit radiation-induced chromosome damage
• Prevent the formation of harmful heterocyclic amines and nitroso compounds, which may result in the body when eating certain processed foods, such as processed meat products
• Irreversibly inhibit the multiplication of leukemia cells in a cell culture

Turmeric's volatile oils also have external anti-bacterial action. As such, they may help prevent bacterial wound infections and accelerate wound healing. Johnson & Johnson even sells a curcumin-containing Band-Aid in India!

And the therapeutic potential of turmeric and curcumin do not end there. Evidence suggests the spice may also be beneficial for:

• Cystic fibrosis
• Type 2 diabetes
• Crohn’s disease
• Psoriasis
• Rheumatoid arthritis

• Cataracts
• Gallstones
• Muscle regeneration
• Inflammatory bowel disease

Which Type of Turmeric is Best?

For use in cooking, choose a pure turmeric powder, rather than a curry powder. At least one study has found that curry powders tend to contain very little curcumin, compared to turmeric powder. Turmeric is also available in supplement form and for many this is a more convenient method to obtain these health benefits discussed above, especially if they are from a high-quality organic source and if one doesn’t particularly enjoy the taste of curry.

By Dr. Mercola

New Study of Splenda Reveals Shocking Information About Potential Harmful Effects

James Turner, the chairman of the national consumer education group Citizens for Health, has expressed shock and outrage after reading a new report from scientists outlining the dangers of the artificial sweetener Splenda (sucralose).

In animals examined for the study, Splenda reduced the amount of good bacteria in the intestines by 50 percent, increased the pH level in the intestines, contributed to increases in body weight and affected P-glycoprotein (P-gp) levels in such a way that crucial health-related drugs could be rejected.

The P-gp effect could result in medications used in chemotherapy, AIDS treatment and treatments for heart conditions being shunted back into the intestines, rather than being absorbed by the body.

According to Turner, "The report makes it clear that the artificial sweetener Splenda and its key component sucralose pose a threat to the people who consume the product. Hundreds of consumers have complained to us about side effects from using Splenda and this study ... confirms that the chemicals in the little yellow package should carry a big red warning label."

Sources:

  Globe Newswire September 28, 2008

  Journal of Toxicology and Environmental Health Part A 2008;71(21):1415-29

The Cheapest Medicine... and the Best

When I was eleven, my friend Rocky Wagner came over for a sleepover.

You can't really get into too much trouble when you're eleven. (That comes later.) But we did our best anyway. We raided the kitchen. We snuck out the window. We got into my parents' Cold Duck. (Not bad.)

Around 2 a.m., however, my Mom startled me when she flicked on the hallway light just as we were creeping in the front door and I spilled a bucket of tadpoles in the foyer.

Exactly why I was carrying a bucket of tadpoles around at two in the morning eludes me now. But I vividly recall a couple hundred of them wriggling around on the floor - and that my mother was not amused.

At least, she wasn't then. Now, apparently, it was hilarious. She practically tears up every time she tells this story. And she remembers every detail. ("They were pollywogs, not tadpoles.")

Funny how time changes our perceptions.

My friend Rodney, for example, has a foot that is badly scarred. When he was walking to school in first grade, a woman driving by ran over it. Aware that she had hit something, she backed up to get a better look and ran over it again. She then got out of the car, set Rodney on the side of the road, and sped off.

You hear this story and want to be appalled. But you can't. Because the way Rodney tells it - with his hangdog expression and deadpan delivery - you end up busting a gut instead.

If we only knew how we'd look back on our troubles someday, maybe we could laugh at them now.

As the British poet Samuel Butler said, "A sense of humor keen enough to show a man his own absurdities, as well as those of other people, will keep him from the commission of all sins, or nearly all, save those that are worth committing."

Science is proving that laughter really is the best medicine. A recent study done at the University of Maryland Medical Center shows a good laugh can lower your blood pressure, protect your heart, improve brain functioning, elevate your mood and reduce stress.

Laughter is a workout for your diaphragm, as well as your respiratory and facial muscles. It tones intestinal functioning and strengthens the muscles that hold the abdominal organs in place. (Who couldn't use that?)

Hearty laughter can even burn calories equivalent to several minutes on the rowing machine or exercise bike.

And the alternative? As Henry Ward Beecher said, "A person without a sense of humor is like a wagon without springs - jolted by every pebble in the road."

Moreover, studies show that distressing emotions - anger, anxiety, stress, depression - are often related to heart disease. The quickest relief - cheap, effective and readily available - is a good laugh.

Laughter relaxes us, connects us to others, and enhances our ability to fight disease.

So lighten up. Yes, the economy is bad. You may have more than your fair share of personal problems, too. But as George Bernard Shaw pointed out, "The world does not cease to be funny when people die any more than it ceases to be serious when people laugh."

If the folks in your household aren't exactly filled with mirth right now, try renting an antic movie like "Arthur," "Airplane!" or "Young Frankenstein." (Sorry, my humor isn't terribly highbrow.)

If you're a reader, let me recommend "The Life and Times of the Thunderbolt Kid" by Bill Bryson, "Me Talk Pretty One Day" by David Sedaris, or "Carry On, Jeeves" by the master himself, P.G. Wodehouse - all guaranteed to elicit great gales of laughter.

Stand-up comics can also provide welcome relief when life starts feeling like one damned thing after another.

You can check out a local comedy club or catch a great comic on video. Some of my favorites are Rita Rudner ("My grandmother buried three husbands - and two of them were just napping"), Steven Wright ("I spilled spot remover on my dog. Now he's gone"), Gary Shandling ("They say oysters improve your sex life, but it hasn't worked for me. Maybe I'm putting them on too soon") and Jeff Foxworthy ("Changing a diaper is kinda like opening a birthday present from your grandmother. You never know what's inside but you're pretty sure you're not gonna like it").

Humor is a powerful, emotional medicine. It lowers stress, dissolves anger and unites families. More importantly, it reminds us that our troubles may not be as earthshaking as they appear.

As the Zen monk Shunryu Suzuki said, "When you can laugh at yourself, there is enlightenment."

Carpe Diem,  Alex Green/SpiritualWeatlth

Fibromyalgia Pain Linked to Memory Problems

Many people with fibromyalgia report having problems with cognitive functioning.  We often refer to this difficulty concentrating and short-term memory loss as fibro-fog or brain-fog because it feels as if our minds are in a fog – we know the information is there; we just can't find it at the moment.

Pain and Memory
A new study has found that the cognitive functioning problems of fibromyalgia may exacerbated by the pain.  The University of Alberta study compared 30 women with fibromyaglia with 30 healthy women.  Two tests were conducted.  In the first, subjects performed simple tasks such as reading a map or using a phone book.  In the second test, researchers looked at the quantity of information subjects could handle and their ability to multi-task.  

Lead researcher Bruce Dick, a professor in anesthesiology and pain medicine, reported that the working memory was impaired in those who had FM and they had difficulty focusing on specific bits of information.   What was significant, though, was the fact that as the tasks became more difficult, their performance dropped off dramatically if they had pain. 

Opioids and Memory
Dick also made another unexpected and surprising discovery.  The patients who were taking opioid medications had better memories.  Since opioids are not usually recommended for fibromyalgia, this opens up a whole new area for consideration.  He wants to do further studies on the use of  these medications for FM, stating that when properly screened and supervised, he feels the benefits may outweigh the risks. 

Fibro-fog Tips
If fibro-fog is a problem for you, there are things you can do to help clear away some of the fog.   Read Dealing with Fibro-Fog for tips on how to improve your cognitive functioning.

Be:  Karen Lee Richards

One Aspirin a Year Cuts Stomach Cancer Risk

Taking only one aspirin a year could lower your risk of stomach cancer by a third. A study conducted by the National Cancer Institute found that those who had taken a single aspirin in the previous 12 months were 36 percent less likely to develop stomach cancer than those who had not taken aspirin. Taking the painkiller more often increased the protective effect: those who took aspirin weekly lowered their risk by 43 percent. Taking ibuprofen also lowered the risk.

The study analyzed the use of painkillers in over 311,000 men and women between the ages of 50 and 71. In the past year, 73 percent had taken aspirin and 56 percent had taken other non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, at least once. A quarter reported using aspirin daily and 10 percent used NSAIDs on a daily basis.

“We found that the risk of middle and lower stomach cancer was lower in people who had taken aspirin, and this risk lowered the more regularly they took it,” said study author Dr. Christian Abnet of the National Cancer Institute.

Previous studies have indicated that aspirin can protect against bowel and breast cancer, but doctors still advice against taking it on a regular basis because it can cause gastrointestinal problems, such as bleeding. 

Source:  NewsMax Health Alerts

How to Love Your Heart - Valentine's Day Gifts To Yourself

Valentine’s Day is the time to think about our hearts as well as our sweethearts. You should take care of your heart; it needs love, too. If you have preexisting heart disease, including prior heart attacks, congestive heart failure and/or arrhythmia, you need special nutrition to protect yourself. And if your heart is healthy, a good diet combined with heart-healthy supplements can make sure your heart remains healthy. Here are some recommendations that can help.

• CoQ10. One of the most important energy supplements we have, and is used by the heart muscle for contraction. Many medications deplete the body’s store of CoQ10, especially the cholesterol-lowering statin drugs.
• Idebenone: Functions the same as CoQ10, but it’s much less expensive. Like CoQ10, it also reduces the risk of arrhythmia.
• Magnesium citrate: Improves heart function, increases the flow of blood through the coronary arteries, and reduces the risk of arrhythmia. In the event of a heart attack, magnesium has been shown to significantly reduce damage to the heart muscle.
• Aged garlic extract. Known to protect the heart and prevent arrhythmia, as well as slightly thin the blood. 

Is sharing a bed with your baby a good idea?

Sleeping babyQuestion: Pediatrics has its share of issues that always give rise to strong emotional responses. No matter what position you take on, for instance, breast-feeding, pacifiers, or vaccines, someone is bound to come after you with a pitchfork. Exactly where the baby sleeps is another such topic. For years, most pediatricians have gently (or vigorously) urged parents to let their infants sleep in a crib, a bassinet, or, indeed, almost anywhere but the parents' bed. Parents—especially in the last few years—have pushed back against doctors, arguing that it is both natural and beneficial for babies to co-sleep with parents. The people who favor bed sharing believe that it promotes successful breast-feeding, strengthens mother-child bonding, and may even allow parents to detect and halt Sudden Infant Death Syndrome. But is there any evidence to support these claims—and the overall safety of co-sleeping?

Answer: Here come the pitchforks. Not only are there no good data to support these beliefs, but a new study supports what most pediatricians have been saying all along: There is substantial risk in infant-parent bed sharing, and parents should be aware of this risk before bringing babies to bed to sleep with them.

Methodology: The study tracked mortality patterns in the United States over a 20-year period ending in 2004. The researchers collected death-certificate information about all babies who died suddenly and whose deaths were unexpected. For many of the children whose deaths fell into this category, no definite cause could be assigned; these are the children who traditionally have been thought to be victims of SIDS. That number has been dropping dramatically during the 20-year period under study, almost certainly a result of the "back to sleep" campaign, which followed the discovery that the risk of SIDS goes up when babies sleep face-down. But there is another category of unexpected infant deaths, one in which death-scene analysis permits a plausible cause of death to be assigned: accidental suffocation and strangulation in bed. Those numbers have quadrupled in the two decades under study.

Some of those cases obviously have nothing to do with bed sharing—like strangulation in a defective crib. (Among deaths for which the sleeping surface was known, about 15 percent occurred in cribs.) But in cases of sudden, unexpected infant deaths attributed to suffocation or strangulation, more than half occurred in co-sleeping circumstances (and where the sleeping surface was noted, more than 80 percent of the deaths occurred in an adult bed, a sofa, or a couch). A variety of causes were implicated in these deaths, including suffocation by bedding or soft materials and wedging between two objects, but the single most common cause was "overlying," in which a deeply sleeping parent rolled over and suffocated a baby.

Conclusion: This study doesn't really give us the answer about the safety or risk of co-sleeping—it just raises enough questions to make us very nervous. There are some ways that have been suggested to minimize the risk to the baby for those who want to continue co-sleeping, though there are no good studies to back them up. Putting the baby in a little outrigger attached to the side of the parents' bed or in a small canoelike device in the bed itself have been suggested as methods that might decrease the risk. (The sleeping chamber should have a firm bottom and not be filled with loose bedding or stuffed creatures.) Also, don't even think of bed sharing if you have been taking any medication, including antihistamines, which might make you sleep more deeply, or if you have been drinking an alcoholic beverage. But until we have a better study, I think it is important for parents to know that bed sharing, which might have some benefits, could well also have some very significant risks.

Night Light Hikes Prostate Cancer Risk

A new study links high levels of nighttime artificial light with high rates of prostate cancer. The study, conducted jointly by the University of Haifa and the University of Connecticut, analyzed data collected by the International Agency for Research on Cancer and found that the highest rates of prostate cancer occur in countries with the brightest lights at night.

The researchers weighed several factors when determining the “amount of artificial light per night per person,” including a country’s consumption of electricity, density of urban population, and overall socioeconomic status. They then divided countries into three groups according to the average amount of light per person: little exposure, medium exposure, and high exposure.

Countries with low exposure had 66.77 prostate cancer patients per 100,000 people. For countries with medium exposure, the rate increased 30 percent to 87.11 patients per 100,000. Countries with the highest exposure jumped 80 percent to 157 patients per 100,000. The researchers say there is a definite cause and effect between artificial light and prostate cancer, but no one can explain the mechanism, although there are several theories, such as light at night upsetting the body’s biological clock.

In a previous study, the same researchers found a similar link between light at night and breast cancer. 

Five Tips for Healthy Winter Feet

Most people get concerned about the health and appearance of their feet during the summer months. But by the time winter rolls around, feet are all but forgotten, shoved back into boots and heavy sneakers.

James McGuire and Howard Palamarchuk, podiatrists at Temple University's School of Podiatric Medicine in Philadelphia, say it's just as important, if not more so, to be vigilant about foot care during colder months, when falling temperatures, drier air, ice and snow and closed-toe shoes can contribute to foot problems.

Here, they offer tips to keep you on your feet this winter.

1. Invest in Some Good Shoes

"Cough up the extra cash to buy some decent winter shoes," says McGuire. "Trying to put thick socks into thin summer sneakers isn't the way to go." He says a good winter shoe should be waterproof, have enough room to fit two pairs of socks to insulate feet and prevent moisture buildup, and have a gripping sole to prevent slips and falls.

Don't want to sacrifice fashion for function? Palamarchuk recommends overshoes that can be slipped on over dress shoes to keep feet dry and warm and improve traction.

2. And Socks, Too

McGuire says one pair should be a light synthetic "wick" sock, to transfer moisture to a thicker wool outer sock, where it is absorbed and evaporated to the outside.

“Cotton socks absorb moisture and make for a soggy environment, which ultimately makes the feet cold and wet and sets them up for frostbite,” he says.

3. Keep Feet Pretty

Just because you can’t see your feet doesn’t mean their appearance should fall by the wayside. Both McGuire and Palamarchuk recommend keeping toenails trimmed to avoid ingrown toenails, and to keep slathering on the lotion.

“Feet tend to dry out in the winter, which can cause cracks and peeling,” says Palamarchuk.

He recommends using hypoallergenic lotion at least once a day to prevent irritation or infection from dry skin.

4. Walk Softly

Cold weather leads to slippery surfaces and cracks in the sidewalk, and both McGuire and Palamarchuk recommend keeping an eye on the ground while walking.

“Clear pavement can be covered in ice you may not be able to see,” says Palamarchuk. “You need to pay attention, because a good shoe alone won’t be able to protect you.”

Rushing to get inside from the cold isn’t the best idea either.

“Don’t make sudden moves on slippery surfaces,” adds McGuire. “Even if you don’t fall, you could pull or tear something that will take several days to heal.”

5. Don’t Get Cold Feet

Staying out in the cold too long can lead to numbness and pain in the lower extremities, which could mean the beginnings of frostbite.

“Warm towels and water should be used to warm the affected area at the first sign of numbness,” says McGuire. Then, see a doctor immediately to be sure there’s no tissue damage.


Source: Temple University.