Things You May Not Know About The Importance Of Sleep

As you may know, more and more research is pointing to the need for getting 7 to 9 hours of sleep each night. What I want to do is share some of the reasons you may not be aware of as to why 7 to 9 hours is important. According to Harvard Medical School researchers, many of the body’s major restorative functions occur or increase during sleep. Some of these functions include muscle growth, tissue repair, protein synthesis, and the release of growth hormones. As an example, brain cell repairs double during sleep and the brain’s cleansing system, which flushes out waste, is 10 times more active during sleep.

One study of sleep deprived mice found that the mice lost 25% of the neurons in the brain stem that are associated with wakefulness and cognitive processing. After the sleep deprivation, evening resuming a normal sleep cycle did not alter this damage. For humans, this is especially important because you really can't just "catch up on your sleep on the weekends". Make sure you get the correct amount of sleep every night to stay healthy. Also, people with chronic sleep problems may develop Alzheimer’s disease sooner.

If you are getting less than 7 hours of sleep, one way to successfully compensate is to meditate for 15 to 20 minutes. While I meditate twice a day, you can just use it for a temporary fix for lack of sleep. This is because when you meditate, you are physiologically in a deeper state than the deepest state of sleep which allows the body to do its regenerative and repair functions. If you need to learn how to meditate, I have all the instructions you need in my book Managing Your Stress in Difficult Times  which teaches you a number of different meditation techniques so you can choose the one that works best for you.

How The FDA Is Failing Us

The FDA’s mission is to protect the public health by assuring the safety and efficacy of drugs. Yet according to the research conducted at the Arthur L. Carter Institute of Journalism at New York University, the FDA is failing us big time. The FDA reviews the physical location of several hundred clinical trials that are conducting research on human participants each year to be sure they’re engaged in good clinical practices. The most serious and severe violations can be classified by the FDA as OAI (official action indicated) which means compulsory regulatory action would be required.

You’d think this classification of OAI would stop the clinical trial because of potential fraud, incompetence or misconduct that the FDA had discovered. Well, you’d be wrong. The NYU researchers found that 60 of those OAI clinical trials had been cited as valid data in 78 published articles and only three of the articles mentioned the FDA violations! This means a doctor reading these articles would think the information in the publication was true and accurate and they would be making treatment decisions based on what they read which would be wrong. Please write your Congress person and your Senator for them to get the FDA to clean up their regulatory act.

(Reported Mercola February 25, 2015)

The Benefits Of Taking Probiotics Just Got Better

Probiotics are what feed the good bacteria in our digestive system. This causes the bad harmful bacteria to be crowded out of our system. Researchers are now showing other benefits from taking probiotics. To begin to get the beneficial effects that these researchers have found you must first take the probiotics for 5 days straight to cause the bacteria in your gut to change over to the more beneficial ones. You then need to keep taking supplements regularly.

Once you reach this protective level this is where you can get the benefits. For example, your good bacteria may help prevent your catching a cold. These bacteria will fight off diarrhea and constipation. They will prevent harmful bacteria from releasing toxins into your system and they will allow nutrients to pass through your gastrointestinal barrier to be absorbed into the body while preventing pathogens from getting through the barrier. Besides taking a probiotic supplement, you can get more useful amounts of a greater variety and number of the good bacteria by eating yogurt with live cultures, drinking kefir or eating fermented vegetables. So…some good bacteria anyone?

(Reported Bottom Line Personal Jan 1, 2016)

The Quality Of Milk Is Getting Better

As you may know, antibiotic drugs are still being used in the raising of beef cattle. Now, on the dairy cattle side the problem seems to have been solved. According to a report in the University of California Berkeley Wellness Letter the FDA tested over 1,900 samples of milk for 31 drugs, as well as antibiotics, that veterinarians could give to dairy cattle and they found that only 1% contained measurable amounts of these drugs. I think this is great progress towards getting antibiotics out of our food supply so we can stop creating dangerous super bugs.

The More Expensive May Not Always Be The Best Choice

Studies on humans have found that people almost always choose the more expensive item regardless of whether they know anything about it. If people are given identical glasses of wine and told that one is more expensive than the others, their brains showed elevated activity in an area of the brain known as the medial orbit frontal cortex, which is a rewards area of the brain. The researchers believe that this part of the brain helps the person perceive the wine that is supposed to be more expensive as tasting better. So…if you want to have some fun with your friends, put some regular wine in a more expensive brand’s bottle and see what they say.

New Information On Vitamin D3

Vitamin D3 is extremely powerful and important for the functioning of the body and now we have a better understanding as to why it’s so important. Vitamin D3 is needed in each cell of the body as a part of the apparatus that all cells need to open the genome. Without D3 in the cell, the cell can’t access the information in its own genetic plans resulting in the cells not working correctly.

So, what is the optimum level of Vitamin D3 needed for the cells of the body? Dr. Robert Heaney is one of the most well-respected researchers in the field and he decided to research this question. He found that nursing mothers need 40 to 60 ng/lt each day. Ancestral tribes in equatorial East Africa who live outside in direct sun all year long have their Vitamin D levels in the 40 to 60 ng/lt range. So…guess what range you probably need to have your Vitamin D at for an optimum level – 40 to 60 ng/lt. You’ll need to get a blood test to see what your level is now and to get to the optimum  level, you’ll need to take D3 supplements of 5 to 6,000 IU per day. Finally, make sure you take Vitamin K2 and magnesium as they help the Vitamin D work correctly.

When You Take Your Medications Can Affect Their Effectiveness

When You Take Your Medications Can Affect Their Effectiveness

While I’m not a big fan of taking drugs and I would take the alternate route first, there are times where the alternative approach doesn’t work and you might need to take a drug. In that case, you need to know that the time of day or evening when you take your meds can affect their impact. This information comes from a field called Drug Chronotherapy, which looks how our body clock impacts our functioning, and your doctor may not know about this. For example, when a drug’s instructions say take it once a day, it might be better to take it a night. Altering the time could also reduce a drugs side effects while increasing the benefits.

Here are some of the timings on a number of drug categories:

1. High Blood Pressure meds, such as ACE inhibitors and ARBs. Take at least one med at bedtime.
2. Osteoarthritis meds – NSAIDs, such as naproxen and ibuprofen, Take four to six hours before your pain will be at its worst.
3. Heartburn – acid-reducing H-2 meds. Take 30 minutes before your evening meal as the highest secretion of stomach acid occurs between 10 pm and 2 am.
4. Asthma –if your attacks occur between 4 and 6 am. Take an oral med in mid-afternoon and use an inhaler during the late afternoon.
5. Rheumatoid arthritis – if your pain is worse in the morning, take meds in the evening or at night.
6. Hay Fever – if your symptoms are worst at night and in the morning. Take once-a-day antihistamines in the evening, twice-a-day morning and evening.

   So…if you have to take a drug timing may be everything.
   (Reported Nissa Simon, aarp.org/bulletin, Dec 2013)

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THANKS, THAT'S IT FOR THIS MONTH!