Blog #90 Sleeping Well

 Blog#90 Sleeping Well

One of the most important things we can do for our health and longevity is to sleep well.  This means to sleep soundly and for the amount of time that our body and mind need. Different people require varying amounts of sleep, depending on their age, health, activity level, toxicity level, stress level and more.  However, most people need about 8 hours of sleep a night in order to maintain optimum health, energy and mental focus. 

 During sleep, your body is not burdened and stressed with things like new meals to digest, conflicts to face, strenuous exercise, challenging intellectual problems, emotional highs and lows, and other waking activities. Of course, sometimes dreams can be stressful, but usually not to the extent that waking challenges and activities are.  Because of the opportunity to rest from many activities, the body has the chance to repair damage to tissues and organs and also to help detoxify from foods, mental and emotional stress, injury from exercise, and challenges from environmental toxins.  This is why, if you follow the guidelines for good sleep below, if you are in relatively good health, and if you wake up at the end of, rather than in the middle of a sleep cycle, you usually will feel refreshed and rested upon awakening.  One way you can usually avoid waking up before the end of a sleep cycle is to go to bed early and let yourself wake up on your own. I realize that this is a luxury, but you can work to allow yourself to do this at least some of the time. Self-hypnotic suggestions at bedtime regarding allowing yourself to wake up at the end of a sleep cycle can be helpful.

 There are many ways in which sleep quality, onset and duration can be disrupted.  Some of these ways are noisy neighbors or roommates, lights shining through the window blinds, television or computer screens left on after bedtime, electrical or other energy fields from appliances that are not fully turned off, smart phones tuned on and placed near the bed, proximity to power lines or “EL” tracks, and computer modems operating anywhere in your home.  Some other things that can interfere with sleep include looking at LED lights or computer or other similar screens too close to bedtime, eating a heavy meal late in the evening, living a sedentary lifestyle, reading, watching or listening to disturbing information soon before bed, and consuming alcohol, nicotine, caffeine or other drugs or chemicals too soon before trying to fall asleep. 

 Going to sleep and waking up at about the same time during every 24 hour cycle can help support a good night’s sleep.  Your body gets used to patterns and will expect and accommodate your desired schedule.  If you must look at computers or other blue screens soon before bedtime, then use glasses that filter out some or even all of the blue light.  Blue light interferes with the pineal gland’s synthesis and secretion of melatonin, a hormone that helps encourage sleep.  The pineal gland begins secreting melatonin a couple of hours prior to bedtime and the onset of darkness.  Melatonin supplements tend to not be as helpful as the natural hormone secreted in conjunction with healthy and well-timed sleep patterns.  Just as it is best to avoid bright lights soon before bedtime, it is desirable to encounter bright lights, especially sunlight, in the morning, especially soon after awakening.  This helps set the body’s natural clock to be awake and energetic during the day and relaxed and sleepy at night. 

If you are required to work all night and to sleep during the day or if you have an irregular waking and sleep schedule, then it is important to keep the room totally dark and quiet while you sleep.  Ear plugs and sleep masks may be necessary, as may placing black sheets over curtains, turning all phones off, and unplugging any modems in your home.  Always helpful are self-hypnosis for relaxation, listening to calming music, inspirational reading, counting your many blessings, or positive prayer just before bedtime.  You may have to pay attention to how you respond to various foods or take some food allergy tests and avoid some of the foods you may eat, such as fast foods, processed meats, deep fried foods, foods containing gluten, dairy, and deserts sweetened with refined sugar or other refined sweeteners, such as corn syrup or rice syrup. 

There are many other topics related to sleeping well, but at least this scratches the surface.  My offer with this blog is to encourage any questions you may have about sleeping well. I will answer them to the best of my ability. 

 

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Blog #89 What an Organic Diet Can Do

                                 Blog #89 What Eating Organically Can Do

Adhering to an organic, whole food diet can help not only the planet, but individual health. Organically grown produce means little or no pesticides, and the pesticides used, if any, are not toxic to humans.  Additionally, raising organic crops and using organic fertilizers results in soil that is more alive, healthy, and richer in nutrients.  These nutrients are absorbed by vegetation which in turn are eaten by animals higher on the food chain.  Because these crops are low in toxins and high in nutrients, they will help contribute to the growth of healthier animals, including humans.  At this time, many pesticides are found in mother’s milk.  Fish and other seafood contain pesticides as well.  The higher on the chain an organism feeds, the more pesticides it will have in its body. 

I’m going to relate two personal experiences in this blog today.  I’ll start with my puzzlement at my own transient feelings of depression un-based in any life experiences.  The one correlation I could find was that each time, I had just eaten Mahi-mahi, a medium to large sized dolphinfish that swims close to shore, in areas that tend to have a lot of debris.  They especially are found tropical and sub-tropical gulf coasts.  Since there is a positive correlation between depression and mercury poisoning, and since I have had a lot of mercury exposure in the past, from many mercury fillings, and since Mahi-mahi are the most mercury toxic fish I have eaten, I think there likely is a correlation between my brief feelings of depression (lasting less than 24 hours) and consumption of that type of fish.  Additionally, since Mahi-mahi tend to swim in waters that are cluttered with debris, this would make them likely to absorb more than their share of some environmental pollutants.  These pollutants would then be transferred to the animals higher on the food chain. 

Farmers, who work with pesticides regularly and at higher levels than the general population, have an above average rate of depression.  According to a study published in The Annals of Epidemiology, year of publication 2002, Aug 12 (6) p. 389 – 94, farm workers exposed to pesticides had an almost six fold increase in depression compared with the average population.  Organophosphates are especially widespread and toxic and have been documented to be correlated with depression.  One organophosphate is Round-up. 

I will relate one more incident that demonstrated to me and also to one of my friends how important it can be to eat organically.  One of my friends, an MD and biochemist, called me several years after she had moved to New Jersey and told me that she had become very ill and no one could discover why.  After several years of housebound existence, one perceptive physician tested her for Lyme’s disease.  She came up positive.  Several courses of antibiotics and other treatments started my friend on the path to recovery.  After a couple of years, she recovered most of her energy and was able to work outside her home part-time.  The diabetes that  developed with the onset of Lyme’s cleared up.  Finally, she just had one notable remaining symptom, which would not budge, no matter what she tried.  My friend is very knowledgeable about Chinese herbal medicine and acupuncture, but she did not respond to these treatments.  After working in vain on this problem for about a year, she remembered that I always tried to eat organically.  She had thought this was kind of silly, but had indulged me.  Now, she decided to try eating 100% organic to see if this would help her skin.  Three weeks on an 100% organic diet and her skin cleared up completely.  She called me with the news. 

Although it amazed her, it was no surprise to me.  The body is always being exposed to, creating and eliminating toxins via the urine, feces, and sweat.  Other paths of elimination are through phlegm, sputum and respiration (carbon-dioxide and other substances are expelled with each exhale).  Sometimes, however, the body is so overwhelmed with toxins that they overtax the blood and lymphatic systems, and consequently must find their way out of the body via the skin in the forms of pimples, boils, rashes, cysts, and more.  This is what happened to my friend.   Then, when her toxic load was reduced, her kidneys and liver could handle the toxic load by themselves.  To this day, she eats totally organic and continues to be in good health, with clear skin. 

This blog’s offer:  feel free to contact me with questions about dependable sources of organically, biodynamically and otherwise responsibly raised foods.  If you are willing to keep a food diary for a week, then for a small charge, I will give you some suggestions based on your history and food diary.

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Blog #88 Eight Ways to Help You Feel More Energized

Blog #88 Eight Ways to Help You Feel More Energized

 

  1. Only eat when you are hungry and stop eating before you feel completely full. This might mean that you eat significantly less than you have been.  As long as you don’t have a serious health issue that’s fine.

 

  1. Sleep regular hours, as closely as you can to when it gets dark and when the sun starts to rise. This may not be possible most of the time, but get as close to this as you can.  It may be absolutely impossible for some people, due to work schedules.

 

  1. Stay well hydrated. Water or raw organic vegetable juice are the best beverages, though you may want to filter your water if it comes from the tap.  Aim for six to eight glasses of water or organic vegetable juice per day, but don’t make yourself uncomfortable in the process. 

 

  1. Adhere to a diet that is high in plant based foods. For many people, vegan or vegan/pescatarian is best.  Others do better with more animal protein.  Avoid processed foods, and avoid consuming too many sweet-tasting foods, except fresh fruit. Processed foods often come in boxes or other packages, and may be canned or frozen.  If you can not obtain any fresh foods, frozen is usually preferable to canned. 

 

  1. Exercise daily. Walking, tai chi, yoga, yard work, house work, some weight lifting and Pilates are all exercises that would be beneficial.  Also, jumping on a trampoline can be helpful for the lymphatic and circulatory systems.  Trampoline should not be used by those who have serious spinal or other musculoskeletal problems. 

 

  1. Receive some holistic treatment on a regular basis (monthly, weekly, quarterly, it’s up to you, and also based on your health requirements. Chiropractic, massage, acupuncture, Feldenkrais all qualify as appropriate therapies.  Feldenkrais is both a therapy and an exercise.  June and July are the two months when acupuncture treatment is especially tonifying.

 

  1. Before falling asleep and/or right after awakening, give thanks for at least ten things in your life. For example, having a roof over your head, being able to see, hear and walk, having the opportunity to be in contact with the natural world – lakes, woodlands, deserts, etc., being able to read and write, having enjoyable human and (non-human) animal connections, having the opportunity to explore some interests and gifts, such as photography and music, having enough food for sustenance, having a job or other source of income, having a sense of humor, receiving this wonderful blog – I think that is ten things.  You get the idea.  Make this a habit and it will help you sleep better, improve your relationships, open you to discovering and attracting more things for which to be thankful, and generally enrich your life.  All this, in turn will help reduce stress and improve energy level.

 

  1. Take regular breaks from technology. For 24 hours, once a week, or more or less frequently, as you are able, avoid computers, cell phones, television, radio, and other forms of technology.  Walk or bike rather than driving or using public transportation.  Disconnect your computer modem or construct or buy a Faraday Cage to help protect you from signals emitted by our modern technology. 

 

This blog’s offer:  Contact me with any questions about these eight suggestions.  I can give you reasons and ideas for implementing these suggestions.  I wish you success.

 

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Blog #87 Forward Head Posture – Problems and Solutions

                Blog #87 Forward Head Posture – Problems and Solutions

 Since May is Posture month, this blog will discuss forward head posture.  This is just as it sounds – instead of being optimally positioned and balanced, the head and neck are positioned forward, to a greater or lesser degree.  Texting, sitting at a desk, reading a book, riding a bike and driving a motor vehicle can all lead a person to hold their head and neck forward on their torso.  Ideally, the head, torso, pelvis and lower extremities should all be aligned.  This provides the best balance and stability as well as the least stress on the joints.  The further the head is held forward of the torso, the more stress is placed on the bones, tendons, ligaments and muscles of the neck and upper back.

 Experiment with something weighing about ten pounds, which is about what the average adult human head weighs.  A ten pound bowling ball would be best, but short of that, choose something that you can hold up in your palm, in front of your body with your elbow bent at 90 degrees.  Then slowly bend your arm forward.  Notice that the object feels lightest when held with the elbow at 90 degrees, and when the arm bends forward, increasing the angle at the elbow, the object feels increasingly heavy. You would feel more strain at your shoulder and elbow. The muscles, tendons, and ligaments associated with these joints would also be more stressed, and would be more likely to tire or even sustain an injury than they would if the weight was more balanced and stable. 

 The same is true of your head and neck.  The further your head is forward, the heavier it feels and the harder the muscles, tendons, ligaments and bones have to work to support it. Over the years, this can cause inflammatory changes in the neck (arthritis) and will speed up degenerative changes in the cervical spine.  With spinal degeneration can come injuries to spinal discs, including bulging and herniation. 

 Students and desk-workers tend to be particularly prone to developing forward head posture.  Some of the most effective ways to prevent, counteract and reverse this imbalance are practicing Strong Posture exercises daily, becoming aware of posture and maintaining awareness at all times, and making changes in habits, home, and work environment, such as using a standing work station, sitting on a large exercise ball, adjusting computer screen and keyboard to posture, and taking regular breaks from sitting and reading. 

This Blog’s offer:  contact me for more information about Strong Posture evaluation and training.  Classes are inexpensive and can help increase energy, reduce or eliminate pain, improve performance in sports, and help improve quality of life at all ages.  The introductory session, which lasts 15 to 20 minutes is complimentary.

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Blog #86 Chiropractic, Strong Balance and Sports Success

                   Blog #86 Chiropractic, Strong Balance and Sports Success

 Many professional sports teams have their own chiropractors, who they rely on for help with injury repair and also for overall improved performance.  Most of the football teams in the U. S., including the top teams – the Pittsburgh Steelers, New England Patriots, Dallas Cowboys, and San Francisco 49ers all have their own chiropractors, as do many other professional teams and individuals.  This includes basketball, golf, softball, hockey, extreme snowboarding, mixed martial arts, and more. 

 Many teams have chiropractors who can attend to players on the sidelines during games. These chiropractic doctors not only adjust the players, they also recommend exercises and techniques specific to each sport.  These techniques and exercises help players improve balance and performance, minimize injuries, and avoid many injuries completely.   High profile players, such as Tiger Woods, Tom Brady, and Michael Jordan regularly use chiropractic care and say that it has helped them greatly improve their games. 

 Most of us do not participate in highly demanding sports disciplines, but we do walk, run, lift, climb, and sometimes play sports, but under less demanding conditions than do professionals.  Chiropractic care, including both adjustments and therapeutic exercises can help everyone improve our balance, stability, endurance, and recovery time. 

 Chiropractic care can address imbalances and injuries to knees, shoulders, wrists and ankles, can help alleviate or eliminate headaches, and, of course can help stabilize and heal the spine and the core.  Using chiropractic care preventatively is a wise choice, since this can help prevent injuries and improve both physical and mental functioning. Many of my patients, who are well into their sixties, seventies and even eighties, attribute their continued high-level functioning to chiropractic and acupuncture care, along with other important aspects of self-care, such as high quality nutrition, sufficient rest, and stress management and reduction.

 This blog’s offer: contact me and make a complimentary appointment to discuss specific ways that chiropractic care can help improve your balance, strength, stability, sports performance, and the quality of your life.

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Blog #85 Art and Nature: Two Healers

                                    Blog #85 Art and Nature – Two Healers

Several years ago, Blog #14 addressed the role of art and creativity in healing.  Today’s blog will re-visit that topic and add more. As some readers may know, I run a monthly Nature Writing Group (NWG)at the North Park Village Nature Center. We’ve been meeting for about 14 years. Members come and go, and each has made an interesting and valuable contribution to our NWG. One member was Dawn Paskowicz, a retired English As a Second Language (ESL) teacher who raised her four children, cultivated many friendships, embraced cooperative living, and loved the wilderness and the natural world in general.  A generous idealist, she opened her large Chicago house to students and immigrants at a very affordable price and helped them share in a friendly, cooperative environment. 

When she was diagnosed with advanced stage breast cancer, surgery, radiation therapy and chemotherapy put her into remission.  In 2003, when she was cancer—free for well over five years, Dawn bought 70 acres of pristine wilderness in Michigan’s Upper Peninsula, and camped there for seven summers before moving to the UP.  She shared with our Nature Writing Group the inspiration she found from living on this land.  She wrote poetry and kept a journal about her experiences hoping to one day put them in a book to share with others.  Dawn enjoyed many years living on the land and protecting a small portion of our environment.  She formed a board of directors to oversee and protect the 70 acres of not-for-profit land, to keep it pristine wilderness for a while longer.  She named the land “Children of Mother Earth”. 

 Eventually, the cancer returned, and she endured the last stages of her illness in her home in the UP.  Dawn died last year, and her two living children helped put her things in order. Since I am on the board of directors, dealing with the land has fallen to me, and I am in the midst of keeping its not-for-profit status and other tasks.  One of the tasks is finding people or an organization to take over the board-of-directorship.  Perks for a new board would be access to the land, experiencing its peace, and enjoying its adventure, beauty and healing vibrations.  Responsibilities would be doing paperwork, managing finances, and keeping the 70 acres pristine and wild. 

 So this month’s blog has three purposes: to relate how one woman embraced the natural world and artistic expression to help her enjoy her remaining years, to share a small portion of Dawn Pascowicz’s writing  – one of her poems – and to extend the possibility of visits to the land and also the forming a new board to oversee this land. 

 Here is Dawn’s poem, likely written about the Duchess Iris flowers on her land, of which she was especially fond.

                                                              LOOK AT YOU


                                           Look at you in your white lacy gown

                                                        Swaying in the wind

                                                  As hummingbirds and bees

                                                   Suckle in your blossoms,

                                          Impregnating you a thousand times

                             While the wind blows your intoxicating fragrance,

                                         Overcoming me under your arms

                                  Where I can foresee your laden branches

                                    Releasing your babies by the hundreds,

                                             To nourish all the creatures

                                                   Who know of you

                                         You beautiful, floral Duchess.

                                                     Just look at you. 

 

Dawn Paskowicz, 2012

 

This month’s blog offer.  Contact me about Children of Mother Earth if you are interested in helping it continue and if you would like to visit.

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Blog# 84 Each Part Affects the Whole

                                Blog #84: Each Part Affects the Whole

 I recently experienced a bone fracture, which resulted in pain in several apparently unrelated places in my body.  I say apparently, because once you know how the musculoskeletal system is put together, it becomes clear that the bones, muscles, ligaments and tendons all work together to keep the body strong and stable. It is amazing how exactingly constructed the body is. 

 Take the spine, for example: the bones of the spine, that is, the spinal vertebrae, are separated by softer, more flexible material that composes the spinal discs.  When the disc material is new, the central area has a gel-like consistency.  These discs cushion the vertebrae from each other and also help absorb shock from falls or other trauma.  Stabilizing the vertebral column are a series of muscles and ligaments.  Some of the small vertebral muscles are called the transverse spinalis, and multifidi.  These muscles help extend and bind the spine and help the spine move in different directions.  The spinal ligaments are strong, fibrous bands that hold the vertebrae together.  Some are called the ligamentum flavum, the anterior longitudinal ligament, and the posterior longitudinal ligament

 Since each bone serves as an anchor for the connecting ligaments and muscles, when any fracture occurs, neighboring and even more distant bones are also affected and become less stable.  Often, pain and weakness occur, but usually diminish and often completely resolve as the bone heals.  If you have ever had the misfortune of suffering a bone fracture, you probably remember how not just the fractured area, but areas significantly removed from the injury also tended to be painful at first. 

 The rest of the body, from the feet to the skull, also contributes to overall structural stability.  That is why it is important to wear good quality shoes that are evenly worn at the heel or sole.  Orthotics can be important for those who have flat feet or who tend to have excessive foot eversion or inversion, which is frequently due to ankle injury or instability.  The Strong Posture program and the associated exercises also help to stabilize the musculoskeletal system.  You can bet that I am going to be working extensively with the strong posture exercises. Wish me great results.

 This blog’s offer:  in exchange for your good wishes for my recovery, feel free to email, call or visit my office to obtain a complimentary assessment of how strong posture exercises might be appropriate for you.  I will teach you the first exercise in the series free of charge, whether or not you continue. 

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