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Category Archives: Health Recomendations

Is Sunscreen Really Protecting You?

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Many people think that exposing their skin to the sun will give them skin cancer. So to combat it, they either slather on sunscreen when going outdoors or try to avoid the sun as much as possible. Sadly, neither of these is a good solution.

Smaller amounts of sunlight can be healthy, but overexposure is what can be harmful. In modern times, most people do not get enough sun as a result of spending large amounts of time indoors. Many people actually become Vitamin D deficient, which can cause more problems than having too much sun exposure. Vitamin D deficiencies have been connected to several types of cancers and problems during pregnancy.

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As for covering yourself in sunscreen for protection, what people don’t realize is that most sunscreens contain toxic and endocrine-disrupting chemicals, which can actually promote skin cancer and free-radical production in the body. They may protect against sunburn, but do very little to prevent skin cancer and signs of aging.

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The best solution is to get limited daily sunshine to ensure that you are producing enough Vitamin D, but no so much that you risk getting sunburned. If you are planning on being outdoors for the entire day, you should consider loose clothing, wide-brimmed hats, and sunglasses, as well as locating shady spots to minimize the amount of time you’re in direct sunlight.

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If you are in a situation where you feel it is necessary to use sunscreen (rather than get burned), the best thing to do is try a natural recipe for homemade sunscreen. Below I’ve listed a recipe by Wellness Mama, as well as her personal notes for preparation.

Next time you go out in the sun, be prepared and informed about the proper ways to protect your skin.

Natural Homemade Sunscreen

Homemade natural sunscreen with beneficial oils, zinc oxide and beeswax for water protection.

Author: Wellness Mama

Recipe type: Remedy

Ingredients

Instructions

  1. Combine ingredients except zinc oxide in a pint sized or larger glass jar. I have a mason jar that I keep just for making lotions and lotion bars, or you can even reuse a glass jar from pickles, olives, or other foods.
  2. Fill a medium saucepan with a couple inches of water and place over medium heat.
  3. Put a lid on the jar loosely and place in the pan with the water.
  4. As the water heats, the ingredients in the jar will start to melt. Shake or stir occasionally to incorporate. When all ingredients are completely melted, add the zinc oxide, stir in well and pour into whatever jar or tin you will use for storage. Small mason jars (pint size) are great for this. It will not pump well in a lotion pump!
  5. Stir a few times as it cools to make sure zinc oxide is incorporated.
  6. Use as you would regular sunscreen. Best if used within six months.

Additional Notes:

  • This sunscreen is somewhat, but not completely, waterproof and will need to be reapplied after sweating or swimming.
  • Make sure not to inhale the Zinc Oxide- use a mask if necessary!
  • This recipe has an SPF of about 15, though adding more Zinc Oxide will increase the SPF.
  • Add more beeswax to make thicker sunscreen, less to make smooth sunscreen.
  • I recommend coconut or vanilla extract or lavender essential oils for fragrance.
  • Store in a cool, dry place or in the fridge.
  • I prefer to store in a small canning jar and apply like body butter. It will be thicker, especially if you use coconut oil in the recipe.
  • Remove the Zinc Oxide and this makes an excellent lotion recipe!

Best and Worst Sleeping Positions For Your Body

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Most people have experienced mornings where they wake up with aches and pains, wondering what they did to hurt so badly. The rest of the day they are irritable and uncomfortable with joint and muscle cramps.

The sleep positions they are unconsciously choosing could be the culprit! Proper posture, even while sleeping, is important to feeling your best the following day. These infographics from American Infographic on Tumblr shows the best and worst sleep positions and the benefits and drawbacks of each.

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10 Ways to Make Your Vegetable Dishes More Nutritious

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Now that summer is here, I prefer to prepare meals with a lot of delicious vegetables. After looking up some new recipes and information on which vegetables have the most nutritional value, I discovered that the way I cook and store them can actually be making them less nutritious! Investigative journalist Jo Robinson recently published the book Eating on the Wild Side, featuring pages and pages of information on how to properly store and prepare vegetables. Here are 10 ways we are making our vegetables less nutritious and the simple solutions to fix the problems.

 

1. Buying fresh tomatoes instead of canned.

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Cooking tomatoes makes them more nutritious, and the longer you cook them, the better. Heat changes the lycopene into a form our bodies can more readily absorb and — surprise! — canned tomatoes are much higher in phytonutrients, thanks to the heat of the canning process. Tomato paste, being more concentrated, is even better.

 

2. Storing lettuce wrong.

You might think that damaging your vegetables before storing them is a mistake, but when it comes to lettuce, tearing the leaves triggers a protective blast of phytonutrients that you can take advantage of by eating the greens within a day or two. Lettuce that is torn before storing can have double the antioxidants of whole lettuce leaves.

 

3. Boiling spinach — or any vegetable, really.

You may have heard that boiling vegetables is a no-no because water-soluble vitamins like vitamin C leach out of the food and into the cooking water, but you might not know that boiling also reduces the antioxidant content. The difference in spinach is especially dramatic: after 10 minutes of boiling, three-quarters of its phytonutrient content is in the cooking water, not in the vegetable itself. (Of course, if you consume the cooking liquid, as you do when making soup, you consume all the nutrients in the water as well.) Steaming, microwaving, sautéing, and roasting — cooking methods that don’t put vegetables in direct contact with water — result in more nutritious vegetables on the plate.

 

4. Eating your salad with fat-free salad dressing.

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We’ve known for a few years that you absorb more of the nutrients in salad when you eat it with fat, but the type of fat can make a difference. Most commercial salad dressings use soybean oil, but extra-virgin olive oil is much more effective at making nutrients available for absorption. Unfiltered extra-virgin olive oil is even better, as it contains double the phytonutrients of filtered.

 

5. Cooking garlic right after chopping it.

If you mince a clove of garlic and quickly throw it in a hot pan, you consume almost no allicin, the beneficial compound that makes garlic such a health star. That’s because the enzyme that creates allicin is not activated until you rupture the cell walls of the garlic — and is quickly inactivated by heat. Just two minutes in a hot pan or 60 seconds in the microwave reduces the allicin in just-chopped garlic to almost nothing. Letting the chopped garlic sit for 10 minutes before exposing it to heat gives the enzyme time to do its work, so your finished dish contains the maximum amount of allicin. Using a garlic press is even better than mincing, as it releases more of the compounds that combine to create allicin.

 

6. Throwing away the most nutritious parts of the vegetable.

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Most American recipes call for only the white and light green parts of scallions, but the dark green parts have a higher concentration of phytonutrients. Instead of throwing out the nutritious tops, you can ignore the recipe instructions and toss in the green parts as well, or explore recipes from elsewhere in the world which utilize the entire green onion. And don’t forget vegetable peels, which often contain a higher concentration of antioxidants than the rest of the vegetable. You can try roasting them and eating them like chips!

 

7. Eating potatoes right after cooking them.

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Many people avoid white potatoes because they are a high-glycemic vegetable, spiking blood sugar after eating. But chilling potatoes for about 24 hours after cooking converts the starch in the potatoes to a type that is digested more slowly, making them a low-glycemic vegetable. So potato salad chilled overnight is a low-glycemic food, as is a cooked, chilled, and reheated baked potato.

 

8. Cutting carrots before you cook them.

Cooking carrots whole and cutting them up after they are cooked keeps more nutrients in the vegetable. And speaking of cooking, carrots are one vegetable that is better for you cooked than raw — cooking helps break down the cell walls, making the nutrients easier to absorb.

 

9. Buying broccoli florets, instead of a whole head.

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Broccoli looks like a hardy vegetable, but from an antioxidant standpoint, it is shockingly perishable, quickly exhausting its stores of powerful phytonutrients after harvest. “I call it one of the ‘eat me first’ vegetables,” says Robinson. One study found that after 10 days — the time it took to get the vegetable from field to supermarket produce section — broccoli lost 75 percent of its flavonoids (a type of antioxidant) and 80 percent of its glucosinolates, the compounds in cruciferous vegetables that are associated with numerous health benefits. Cutting the broccoli into florets doubles the rate of antioxidant loss, so in addition to buying the freshest broccoli you can find and cooking it right away, you should choose whole heads rather than the bags of pre-cut florets.

 

10. Cooking beans from scratch and discarding the cooking liquid.

Dried beans are some of the most phytonutrient-rich foods out there, but the big surprise is this: canned have more antioxidants! If you prefer from-scratch beans, let the beans sit in the cooking liquid for about an hour after cooking to reabsorb some of the nutrients that have moved into the liquid. And try using a pressure cooker to cook beans; one study found that beans cooked in the pressure cooker had more antioxidants than those cooked with other methods.

 

Enjoy your extra-nutritious meals!

 

Sleep and Exercise: A Reciprocal Relationship

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Many people feel that they get a better night’s sleep after a day of physical activity. It makes sense: The more active you are during the day, the easier it may be for you to relax and fall asleep at night. Interestingly enough, sleep may have as much of an effect on exercise as exercise has on sleep. Also, people who regularly sleep well may experience these effects very differently than people who have chronic sleep problems.

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According to a study published in the Mental Health and Physical Activity journal, a nationally representative group of participants reported a 65% improvement in sleep quality and daytime alertness when they exercised for at least 150 minutes per week. Aerobic activities seem to be best for sleep, as they increase the levels of oxygen that reach your bloodstream. The exact reasons behind exercise helping with sleep are unknown, but there are some theories from the National Sleep Foundation. One is that your body becomes heated during a workout, and the post-workout drop in temperature may promote sleep. Another reason could be that physical activity decreases anxiety, arousal, and symptoms of depression, which may contribute toward sleep problems. By keeping active during the day, it may be easier to deal with stress, and with less stress comes a deeper and more restful sleep.

Sleep also maximizes the benefits derived from exercise. According to the Division of Sleep Medicine at Harvard Medical School, the body performs vital activities during sleep, such as providing an opportunity to recover from being used during the day. Restorative functions almost exclusively take place while asleep, such as muscle growth, protein synthesis, and tissue repair. Alternately, when humans are deprived of sleep it can cause health problems by modifying levels of hormones involved in metabolism, appetite, and stress response. If your body has not had a chance to recover and restore itself, you will not be as fit for activities the following day.

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Most studies that look at the correlation between exercise and sleep do not use subjects with existing sleep issues. For people who do not have chronic sleep problems, the relationship between exercise and sleep is not as complicated. For people with insomnia, the relationship between sleep and exercise can become a vicious cycle, the lack of one hindering the other and vise versa. Insomnia can come in many different forms: difficulty falling asleep or staying asleep, waking during the night, non-restorative sleep, and daytime sleepiness.

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A study published in the Journal of Clinical Sleep Medicine takes a closer look at a previous study on physical exertion and sleep. It concentrated on sedentary older women with insomnia. They were randomly directed to either remain inactive or begin doing cardiovascular exercises for 30 minutes, 3-4 times per week for 16 weeks. After the 16 weeks, the active group was sleeping much more soundly than they had been at the start of the study. They were sleeping for 45 minutes to an hour longer each night, were waking up less frequently, and were more energized during the day.

What was most interesting though, was the fact that the active participants did not experience immediate results. They did not notice an improvement in sleep the night following a day of physical exertion. In fact, they instead noticed diminished corporeal performance after a night of poor sleep. People with insomnia tend to experience extreme arousal of their stress system. Random single bursts of exercise will not help overcome this arousal, and may even aggravate it. In order to help with insomnia, an exercise routine needs to be implemented and maintained. Eventually the regular activity will start to silence a person’s stress response, and sleep will come more readily.

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The process is very gradual, and does not offer immediate gratification. This makes it harder to implement into daily life, because it takes regular exercise several months to show significant and consistent changes in sleep behavior for those with insomnia. And when you are tired, it is hard to motivate yourself to be active, and your workout suffers. Once sleep and activeness become a normal routine, each will benefit the other.

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As a whole, sleep and exercise are mutually beneficial, and both help maintain overall health. For people who do not experience regular problems with sleep, these benefits can be reaped almost immediately after implementing regular workouts and sleep routines. For those with insomnia or other sleep issues, it may be a bit harder to find the initial energy and endurance to begin this lifestyle change. Either way, the conclusion of these studies is that regular sleep and exercise should be incorporated into everyone’s lives, and as a pair, they can improve your health!

The Organic Effect

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What would happen if you only ate organic food? To answer just that the Swedish Environmental Research Institute IVL conducted a study on the effects of eating only organics. Watch this short video, The Organic Effect, to see the results.

The decrease in the amounts of pesticides present in the body after eating only organics is astonishing. Buying organic when possible is a great way to have less exposure to chemicals and pesticides used in conventional items. “There were a whole number of chemical removed from my kids’ bodies and I don’t want them back.”

For more information on the study and the full report, click HERE.

‘Tis the Season… for Itching and Sneezing!

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Warmer weather is on its way, and with it comes a whole host of pollens and other allergens! While many people may consider spring allergies to be “par for the course,” an article I read recently suggests that those allergies may be something to lose sleep over — literally! According to a survey done by the Asthma and Allergy Foundation of America, 59 percent of nasal-allergy suffers say that their sleep is interrupted by allergies and 48 percent say that their symptoms interrupt their partner’s sleep, too! However, even with all this sleeplessness, only 35 percent of those surveyed were making a concerted effort to find a remedy!

Perhaps one of the reasons that so few people are taking the initiative to get relief is that that they are not sure what to do…as a fellow allergy sufferer, I have often found myself standing in a grocery-store aisle, staring blankly at a wall full of allergy medicine options! Here at OMI, we are pretty big advocates of getting a good night’s sleep, so I thought this would be a good time to pull up a previously posted blog to get some tips for tackling those pesky allergy symptoms. Click here to view the blog post, or read on for more great ideas!

1) Avoid Over-the-Counter Decongestants

While these may seem like the most convenient choice for clearing out your nasal passages, they have been known to cause insomnia. Furthermore, overuse can lead to resistance, which means that your symptoms will only come back with a vengeance! We prefer natural remedies, whenever possible, but if you DO take allergy medicine, stick to antihistamines without added decongestants (e.g., Claritin, Allegra, or Zyrtec).

2) Avoid Exercising in the Early AM

The prime time for pollen production is 5AM to 10AM… which means that your early-morning workout may leave you feeling groggy, instead of energized! Try scheduling your exercise routine for evening hours, at least during peak allergy season. Also, remember to close your windows before bed to avoid being bombarded by pollen in the morning (unless, of course, you are an early riser)!

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3) Drink Apple Cider Vinegar

Apple Cider Vinegar (ACV) has been praised for its digestive benefits for centuries! Some people also tout it as a natural allergy remedy, citing its ability to reduce mucous production and cleanse the lymphatic system. Although the scientific basis for this is unclear, it is certain that ACV has digestive benefits — like promoting good bacteria in the gut — and since there is a definite link between allergies and the gastrointestinal system, it is worth giving it a try!

I prefer to enjoy ACV as part of a delicious salad dressing, but some people prefer to dilute it in a glass of water or juice and simply drink it as a supplement. However you choose to ingest it, the important part is making sure you pick the right kind of ACV. The unfiltered kind (with the cloudy stuff at the bottom) offers the greatest benefit to your body. Be sure to shake it up before you pour!

4) Eat Onions

Foods like red onions, red apples, and even red wine contain a bioflavonoid known as quercetin. This naturally-occurring compound is known for its properties as an antioxidant, anti-inflammatory, and antihistamine! Click here for a more extensive list of quercetin sources, or check your local grocery store for quercetin capsules.

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5) Try Acupuncture

While it may seem a little creepy to some, acupuncture is ideal in the sense that it does not have side effects. It works by calming the overstimulation of the immune system, which makes it useful for people who are experiencing more than one type of sensitivity (e.g., seasonal allergies plus mold allergies). Click here to read more about the benefits of acupuncture.

6) Boost Your Immune System

Keep in mind that the coughing, sneezing, and itchiness are all products of your immune system’s over-response to histamines…so supporting a healthy immune system can help reduce the symptoms of allergies. All of the things that you would do for your body while fighting a cold — eating well, getting enough sleep, etc. — can help mitigate your body’s response to allergens and lessen your symptoms.

7) Grow a Beard

This is not an option for everyone, but facial hair has been shown to measurably reduce the symptoms of seasonal allergies, at least according to this article. The theory is that facial hair acts as a natural filter for pollens, dust, and other allergy-causing particles in the air. That being the case, those lucky enough to have a beard or mustache should be sure to keep them clean during allergy season!

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In the end, just about any remedy that reduces allergy symptoms and improves sleep is a good one (especially if is natural)! So don’t be afraid to try something new, even if it sounds a little odd at first!

3 Myths and Interesting Facts About Sleep

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Jackie_Martinez_in_B&W_sleeping_with_a_bookSleep is a complex process, and there is a lot we don’t know or have wrong about it. The Huffington Post just published the article 3 Crazy Myths and Facts about Sleep that clears up several myths with some interesting truths about sleep.

Myth #1: Getting up at night for, say, 15 minutes just means I lose 15 minutes of sleep. Unfortunately, when life wakes you in the middle of the night, you lose way more than just those minutes out of bed. Waking to change your pajamas after a hot flash, answer the phone if you’re on call, or of course, comfort a crying baby is harder on us than we ever thought.

I’m surprised it took until 2014 to officially research this, but a first-of-a-kind study in the journal Sleep Medicine looked at the effects of sleep interruption over two nights. The first night, all the study participants slept for eight hours. Then researchers then measured their mood and ability to pay attention. Good so far.

A few nights later, the participants were split into two groups: half slept for only four hours, while the other half slept for eight hours but got woken up four times for 10 to 15 minutes at a stretch. So technically, they spent at least seven hours asleep — three hours longer than the four-hour group — just interspersed with awakenings. Then everyone’s mood and attention was measured again.

Anyone who’s ever had a newborn or been on call for work knows the results: the mood and attention of folks with interrupted sleep were just as bad as those who slept for only four hours. Both groups felt depressed, irritable, and had a hard time getting going. Plus, performance on the attention task got worse the longer they kept at it. Indeed, whoever coined the term “sleep like a baby” clearly never had one.

Myth #2: My brain holds my internal clock. Yes, the master clock, technically called the suprachiasmatic nucleus, or SCN, is in your brain. But almost all your organs, plus your fat and skeletal muscle, follow some sort of daily rhythm as well. Your gut, liver, and kidneys in particular have strong rhythms.

That’s why you feel so lousy when you have jet lag, and that’s why you often wake up groggy or feeling thrown off when you sleep in on the weekend: your whole body is affected.

And over the long term, throwing off your body clocks through overnight shift work, frequent jet lag, or just wacky sleep habits can put you at risk for some serious diseases, including breast cancer and colon cancer

Circadian disruption is also thought to be a final push that sends some of those merely at risk over the edge. For example, only 30 percent of alcoholics develop liver disease. Why? Well, a 2013 study found that circadian disorganization, common in shift workers, increases “permeability of the intestinal epithelial barrier,” or in other words, a leaky gut. In the context of what the researchers called “injurious agents,” i.e., booze, a leaky gut puts folks at higher risk for liver inflammation and disease. They concluded that while there are many factors that determine whether someone with alcohol addiction develops liver disease, circadian disruption may be a swizzle stick that breaks the camel’s back.

Myth #3: If I can’t sleep, I should just wait it out… sleep will come. On the contrary, if you know you’ll be staring at the ceiling for awhile, get up. Yes, your bed is cozy and warm, but here’s why. Much like you probably associate biting into a lemon with puckered lips and Pavlov’s dog associated the bell with food, thereby salivating, you want to associate your bed with one thing: sleep (well okay, two things: I’ll let you guess the other).

When you lie in bed for more than about 15 or 20 minutes without sleeping, you start to associate your bed with wakefulness. And when you watch TV or fool around on Pinterest in bed when you can’t sleep, those too become associations with bed.

With time, bed could mean sleep, or it could also mean CSI, preschool science project pinboards, or planning your day in your head. Yes, even thinking and worrying qualify as activities you don’t want to do in bed.

So what to do? You can still do all these things, just don’t do them in bed. Get them done before you head to bed, and if you can’t sleep after 15 to 20 minutes, get up and do something non-stimulating like reading (on paper, not a tablet!) until you feel sleepy. Then try again. If you still can’t sleep, rinse and repeat: get up again to avoid associating the bed with anything but sleep and sex.

This is what behavioral psychologists call stimulus control and it’s the most effective way to combat chronic insomnia. It may take a week or two, but it’s been shown to break the bad habits that maintain insomnia. Before you know it, you’ll be so good at sleeping you’ll do it with your eyes closed!

For the full article click HERE.

 

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