Napping provides cognitive benefits, especially for the elderly. Sleep is important for physical, mental, and spiritual health and wellbeing. For optimal benefits adults need between seven and eight hours of sleep.

There are many problems associated with inadequate sleep. Lack of sleep can cause difficulties with concentration, fatigue, lack of energy, lethargy, depressed immune system, illicit drug use, absenteeism, memory lapses; and other problems including motor vehicle accidents, and workplace accidents (NIH.Gov).

Sleep occurs as a result of natural activities in the brain. There are two states of sleep – rapid eye movement (REM) and non-rapid movement NREM). Non-REM sleep is made up of stages 1, 2, 3 & 4.  A complete cycle of sleep progresses through each of these stages . Each of these stages can last 5 to 15 minutes. Once the cycle is completed REM sleep is achieved, and the cycle is repeated.

Stage 1: The duration of this stage is five to ten minutes. During this stage there is a decrease in activity between wakefulness and stage 1 sleep. One is easily awakened during this stage, but once awakened the individual may feel that he or she has not slept.

Stage 2: This is the preparation stage for the body to enter into deep sleep. During this stage there are changes in the heart rate (slowing) and temperature (lowers).

Stages 3 & 4: These are the stages in which the individual experiences deep sleep. When sleep is disturbed during these stages an individual may experience some disorientation for a short period of time.

After the age of 60 years, individuals have less deep sleep and awaken often which results in an average of 2 hours less sleep each night. Contrary to previous assumptions that older adults require less sleep than younger adults, research confirms that all adults require between seven and eight hours of sleep each night for optimal functioning.

A study conducted by researchers at Weill Cornell Medical College looked at the benefits of napping during the day to compensate for lack of sleep during the night. They also looked at the possible disruption of the sleep cycle due to daytime napping. Findings from the study indicated that  napping increased total sleep time in older individuals “without producing daytime drowsiness—but also provides measurable cognitive benefits.”

 
This website does not provide medical or legal advice. This website is created for information purposes.

Guidelines for cancer survivors developed by experts at the American Cancer Society include good nutrition and regular physical activity (2012). Eating a whole grain, low fat, plant based diet with a variety of fruits and vegetables, together with participating in a regular exercise program (at least 30 minutes most days of the week) helps to decrease risk of cancer, heart disease, and diabetes. These same recommendations are now being prescribed for cancer survivors to help them maintain a healthy weight. Maintaining an ideal weight is an important factor in preventing cancer recurrence.

Use of tobacco products are well known, avoidable contributing factors for cancer. Diet, inactivity, alcohol consumption, being overweight and obesity are also modifiable factors which increase the risk of various cancers (WHO). Eating diets which consists of large quantities of meat (including processed meat) has been linked to increased risk of colorectal cancer. The more alcohol consumed the greater the risk of cancer (Rehm et al., 2004).

The World Health Organization recommends the following lifestyle interventions for reducing the risk of cancer: regular physical activity, a healthy diet, and maintaining a healthy body weight. In view of the cancer and other risks associated with alcohol consumption, it may be prudent to avoid, or limit its use.

Find great recipes to help meet your nutritional needs here: The Cancer Survivor’s Guide: Foods That Help You Fight Back

The Cancer Survivor’s Guide: The Essential Handbook to Life after Cancer

This website does not provide medical or legal advice. This website is created for information purposes.

According to MedicineNet  a functional food is  “A modified food that claims to improve health or well-being by providing benefit beyond that of the traditional nutrients it contains.”

There are many health benefits of functional foods but one has to wonder where this will all end. Is there a limit to how many functional foods that are produced? Are there really so many advantages over normal consumption of foods as close to natural as possible. Fortified cereals, rice, breads, beverages that contain vitamins, nutraceuticals and herbs fall in the functional foods group. These foods for the most part have helped to improve health, but isn’t it time to educate people instead of creating more modified foods and supplements, some of which are not producing the alleged benefits.

Researchers are now suggesting that adding protein taken from low cost fish may be a means of introducing omega-3 fatty acids into functional foods, and thereby alleviating the needs for constantly relying on supplements or other additives to our foods.

While fish sources of omega-3 fatty acids have been greatly encouraged for cardiovascular health, the latest research findings indicate that individuals with a history of heart disease do not gain any benefit from fish oil supplements (Archives of Internal Medicine). “Researchers combined data from 14 previous studies evaluating the effect of fish oil on heart disease. Based on a total of 20,485 patients, results showed that fish oil did not prevent the recurrence of heart problems (Kwak, Myung, Lee, 2012).” The evidence from this research does not sanction the frequent sale of fish oil supplements for patients with heart disease.

Perhaps a better way to obtain the nutrients the body requires would be to eat a plant-based diet rich in whole grains, flax-seeds, nuts, legumes, green leafy vegetables and fruits.

This website does not provide medical or legal advice. This website is created for information purposes.

Hot dogs cause butt cancer. Physicians Committee for Responsible Medicine’s (PCRM) latest advertisement aimed at increasing awareness of the risk of colon cancer associated with eating processed meats gets straight to the point. The direct message resulted from findings of a telephone survey “of the U.S. adult public conducted by ORC International of Princeton, N.J., sponsored by PCRM, which indicated that 39% of those surveyed did not know that “colon” is another name for the large intestine.” In addition approximately 70% of individuals surveyed did not know the cause of colon cancer

To view the provocative ad or find out more about processed meats and cancer risk click here.

This website does not provide medical or legal advice. This website is created for information purposes.

Whether trying to lose weight, live longer, look younger, maintain independence, or be healthier, exercise is the secret to better health.

Burning at least 700 to 1,000 calories each week through exercise is one of the minimum standards for good health. This goal can be accomplished by simply engaging in 30 minutes of moderate physical activity on a daily basis, and can help to decrease risk of lifestyle related diseases such as diabetes, depression, heart disease, cancer and certain types of cancer.  A program of regular exercise can improve sleep; improve mood and mental functioning; help with stress reduction, and weight control.

A well balanced exercise program should consist of the following:

• Aerobic activities which is a key component of all fitness programs. Research confirms the disease-fighting benefits of aerobic exercise which can be achieved through brisk walking which increases rate of breathing, swimming, cycling or jogging.

•  Strength/resistance training is essential for building muscles, and slowing calcium loss and strengthening bones. Strength training improves performance of daily activities, helps with weight control (muscles burn more calories than fat), and helps one feel and look better.

• Flexibility training – improves posture and balance, and helps to prevent muscle shortening and weakening that occurs with aging. Flexibility exercises also reduce incidence of back pain.

• Balance exercises – regular balancing exercises can be protective against falls which cause disabilities. Balancing exercises can often be combined with strength training exercises.

Benefits of Regular Exercise:

• Maintain healthy bones and joints

• Reduce risks of heart disease

• Reduce risk of high blood pressure

• Reduce risk of diabetes

• Reduce risk of Parkinson’s disease

• Reduce risk of certain cancers including colon cancer

• Maintain a healthy weight  (Harvard Health Publications, 2012)

Strength/resistance training exercise bands for home and office use:
Black Mountain Products Resistance Band Set with Door Anchor, Ankle Strap, Exercise Chart, and Resistance Band Carrying Case

Valeo Stretch Bands

This website does not provide medical or legal advice. This website is created for information purposes.

Natural remedies for health conscious individuals. Today’s health conscious individuals are not just interested in visiting their health care practitioner to get a prescription for their symptoms. More people are recognizing the fact that in order to treat symptoms successfully one needs to address the cause of the symptoms. Although it may be necessary to address the symptoms with medications for acute illnesses at times, one may also effectively utilize  natural remedies such as food, rest, physical activity, hydrotherapy,and sunlight as adjunct therapies to take care of the cause of the illness. Be sure to inform your health care provider of any natural remedies you are utilizing.

Certain foods may contribute to some illnesses, while others may help to reverse disease processes. By the same token there is not one super food.  Even if indicated as a food that is good for health, one needs to eat, and do everything in moderation. Eating a variety of colorful foods (fruits and vegetables), whole grains, and salads will usually ensure that recommended daily dietary allowances of nutrients are being met.

Here are some resources on natural health remedies that may be of assistance to you in your quest for good health:
Natural Health Remedies: An A-Z handbook with natural treatments

Prescription for Nutritional Healing, Fifth Edition: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements

Encyclopedia of Natural Medicine, Revised Second Edition

This website does not provide medical or legal advice. This website is created for information purposes.

Some foods find their origin in early pagan worship rituals. The Easter hot cross buns is one of many such foods. Read about it here.

Perhaps centuries later the Jamaican spice bun evolved from the practice of making hot cross buns. Whatever their origin Jamaican Spice bun and cheese is a favourite at Easter. Whether made with yeast or stout, this traditional bun served with cheese or avocado is delicious.

Unable to find a recipe for spice Easter buns made with yeast online I decided to share my own recipe, together with a recipe for stout bun using Malta (non-alcoholic malted beverage). I hope you will enjoy making and eating these Jamaican buns.

Jamaican Spice Yeast Bun
1 Tbsp active dry yeast
5 C unbleached white flour
1 1/2 C brown sugar
2 1/2 cup tepid water
3 tsp ground cinnamon
1/2 tsp ground nutmeg
1 tsp ground caraway seeds
1/2 tsp ground anise seeds or 2 drops anise oil
1/2 tsp salt
1/4 cup of oil or melted margarine (Earth Balance)
1 Tbsp Blackstrap molasses
3 tsp vanilla
1 cup mixed fruits (raisins, currents, glace cherries, mixed peel – cherries and mixed peel are optional. Chop cherries and mixed peel into small pieces)

Method
Dissolve the yeast in 1/2 cup of tepid water with 1 tbsp sugar. Let stand for approximately 5 minutes.
Mix together flour, sugar, spices, salt and fruits in a large bowl. Make a well in middle of the flour mixture. Dissolve molasses in tepid water, add vanilla, oil or melted margarine, and anise oil (if using oil). Add to flour to mixture. Mix well. knead dough until smooth, but not too stiff or soft (approximately 10 minutes).
Cover dough and let stand in a warm place until it rises to double its size.
Knead dough again. Divide dough in two. Shape dough and place in well greased baking tins. Let the dough rise to the rim of the baking tin. Place baking tins in preheated oven (350 degrees Fahrenheit). Bake for approximately 45 minutes or until cooked. Brush tops of buns with honey or syrup when cooked. Remove from oven and cool on baking tray.

Jamaican Spice Stout Bun
3½ cups flour
1 cup brown sugar
4 tsp. Baking powder
1 ½ cups (non-alcoholic malted drink)
½ cup coconut, soy or almond milk
3 tbsp melted margarine
2 tsp vanilla
2 tbsp chopped glacė cherries
¾ cup dried fruits combination (raisins, mixed peel, cherries)
½ tsp. ground allspice
½ tsp salt
½ tsp nutmeg
2 tsp cinnamon
1 tsp rose water
½ tsp anise extract or ground anise
Mix together flour, salt, baking powder, spices and sugar in a large bowl. Add fruit mixture. Make a well in the center of mixture and add melted butter, Malta,vanilla,rose water, and nut milk. Combine thoroughly and pour mixture into well greased bread tins. Bake at 350 ° F for 50 minutes or until cooked. Makes two loaves.

Serve with your favourite vegan cheese when cooled. Bun and cheese. Enjoy!

This website does not provide medical or legal advice. This website is created for information purposes.

Brown rice versus white rice and risk of type 2 diabetes – is there a difference?
Studies show that nutritional content and difference in degree of processing brown rice and white rice may affect the risks of type 2 diabetes differently.

According to Kong and colleagues (2011) “…brown rice generates lower glycemic responses than white rice …which may be beneficial in the dietary management of chronic diseases such as diabetes and hyperlipidemia.” The bran layer on brown rice has a major effect on digestion. Bran inhibits the absorption of moisture and acid resulting in decreased texture breakdown, and delay in emptying of solids from the stomach.

A study by Sun and colleagues (2010) of more than 190,00 participants in both The Health Professionals Follow-up Study (1986-2006) and the Nurses’ Health Study I (1984-2006) and II (1991-2005), found that substituting whole grains for refined grains, including “brown rice for white rice may lower risk of type 2 diabetes.”

Hu and colleagues (2012) examined the risk of type 2 diabetes with the consumption of brown rice versus white rice. These researchers analyzed four studies with more than 350,000 participants and found that higher consumption of white rice was associated with increased risk of type 2 diabetes. This was especially true for Chinese and Japanese populations who consume three to four servings of rice each day versus consumption of one to two servings of rice per week for non-Asian groups. A total of 13,284 participants in these studies were diagnosed with type 2 diabetes.

Sun and colleagues (2010) estimated that the replacement of 1/3 serving of white rice with brown rice each day could lower the risk of type 2 diabetes by 16%. Replacing refined grains with whole grains overall was associated with a 36% lower risk of type 2 diabetes.

If cooking brown rice is a challenge for you try the VitalClay Rice Cooker – no aluminum or teflon to worry about, just rice as you like it: VitaClay VF7900-4 Chef Gourmet 8-Cup Rice and Slow Cooker Pro, Brushed Stainless

This website does not provide medical or legal advice. This website is created for information purposes.

A recent study in Nutrition Journal by Beezhold and Johnson (2012) noted that vegetarian diets not only improves mood, but also lowers stress. A total of 39 individuals who ate meat were asked to participate in one of three different diets. The diets were: a vegetarian diet, a meat-based diet, or a combination of a meat and fish diet. In only two weeks researchers detected a significant change in the mood of the study participants on the vegetarian diet. Vegetarians scored much better on standardized mood and stress scores.

“The mood tests measured: depression, anxiety, and stress, and were compared with food frequency questionnaires (PCRM).” Findings from the study indicated that participants on the vegetarian diet consumed less animal sources of omega-3 fatty acids (EPA), and less omega-6 fatty acids (arachidonic acid).

According to Pamplona-Roger (2006) stress results when life’s events are more than one can cope with physically or psychologically. Psychological stress may be due to positive occurrences (the birth of a child) or negative events (loss of a job). In all cases the impact on the body is similar. Although stress may affect all body organs and functions, the results of stress are more often experienced in the heart and cardiovascular system (works harder) The immune system is also weakened and decreases the body’s ability to fight infections, other diseases, and probably cancer as well.

Foods that help the body to deal with stress includes:

• walnuts – provides energy for the heart and  essential nutrients for the nervous system
• almonds – strengthens the nerves and muscles. Also provides calcium, magnesium, and potassium which assists in balancing the nervous system. Almonds also contain proteins and fats which help to meet the body’s demand for increased proteins during times of stress.
• chickpea -provides the body with essential nutrients for dealing with the effect of stress such as: proteins, carbohydrates, and B vitamins
• wheat germ – contains proteins, vitamins, minerals and unsaturated fats which nourishes the nervous system
• B vitamins – are important for proper functioning of the nervous system, but also contributes to carbohydrate metabolism and production of energy
• vitamin C – the more stress one encounters, the greater the need for vitamin C. Vitamin C also stimulates the immune system, which is important when experiencing stressful situations.

Foods that weaken the body’s ability to deal with stress:

• stimulant beverages – coffee, tea, and other non-nutritive drinks which contain caffeine excite and weaken the nervous system. and reduces the body’s ability to respond to stress
• alcoholic beverages – diminishes, and can destroy the body’s ability to adapt to stress
• white sugar – sweets and other refined products made from sugar lack essential nutrients required for dealing with stress. In addition, they reduce the immune system’s ability to function adequately which can lead to increased infections and other diseases.

Pick up a copy of Dr. Pamplona-Roger’s Encyclopedia of Foods for more information on various disease management tips through foods.Encyclopedia of Foods and Their Healing Power (3 Volume Set) + Encyclopedia of Medicinal Plants (2 Volumes and DVD)

This website does not provide medical or legal advice. This website is created for information purposes.

“Immune thrombocytopenic purpura (ITP) is a clinical syndrome in which a decreased number of circulating platelets (thrombocytopenia) manifests as a bleeding tendency, easy bruising (purpura), or extravasation of blood from capillaries into skin and mucous membranes (petechiae).” The cause of ITP is unknown, however there are two processes involved in this disease: destruction of existing platelets and inadequate production of platelets to replace those being destroyed.

There is a lot of information on this disease process available on the web. For the reader (James) who has ITP and has asked about a natural solution for immune thrombocytopenic purpura (ITP), I am afraid I could not find such a solution in my research. Don’t lose hope, put your trust in God.

This website does not provide medical or legal advice. This website is created for information purposes.