SheSue Experience

Many studies have already shown that vitamin D deficiency can result in weak bones. New studies are now showing that the deficiency can be connected to cardiovascular risk. According to Dr. Thomas J. Wang, of Harvard Medical School, “Vitamin D deficiency is associated with increased cardiovascular risk, above and beyond established cardiovascular risk factors,” said Wang. “The higher risk associated with vitamin D deficiency was particularly evident among individuals with high blood pressure.” More on his report can be found in an article at Science Daily.

More disturbing is a recent study showing 70% of U.S. children are deficient in vitamin D. “We expected the prevalence of vitamin D deficiency would be high, but the magnitude of the problem nationwide was shocking,” said Dr. Juhi Kumar of Children’s Hospital at Montefiore Medical Center. The blame lies in poor diet and lack of being outdoors. When children are outdoors, they use sunscreen which, blocks UV-B rays and compounds the problem. The body uses UV-B sunlight to convert a form of cholesterol in the skin into vitamin D.

According to Kumar, “Just 15 to 20 minutes a day should be enough. And unless they burn easily, don’t put sunscreen on them until they’ve been out in the sun for 10 minutes, so they get the good stuff but not sun damage.” This will create 3,000 IU’s of D. Recommended you get at least 2,000 IU’s per day. To read more about this study, check out Live Science.

Some facts about vitamin D:

1. Vitamin D prevents osteoporosis, depression, prostate cancer, breast cancer, colon cancer, schizophrenia and even effects diabetes and obesity.
2. It is pretty much impossible to get enough vitamin D from your diet or supplements.
3. Vitamin D is crucial for calcium absorption. Without it, your supplements are useless.
4. Rickets is a bone deteriorating disease caused by vitamin D deficiency.
5. Seasonal affective disorder is attributed to a lack of sunlight exposure.
6. Symptoms of vitamin D deficiency are muscle weakness, aches and pains which causes doctors to misdiagnose it as fibromyalgia.
7. The risk of diabetes and cancer is reduced by as much as 80% with limited exposure to sunlight 2-3 times per week.

Allergies, simply put, are your bodies way of telling you something foreign has entered your body. This foreign substance can be from the environment such as pollen, from food or from chemicals. Your body, in turn, will react in a variety of ways including runny nose, headache, sneezing, rapid heart beat, skin reactions, intestinal issues or more.

Rather than reaching for drugs, many are seeking natural remedies. But listen to Dr. Bassett when he says, “natural” does not necessarily mean safe or effective, and people may have unintended side effects. Check with your doctor before trying any natural remedy, especially if you are pregnant or nursing”.

Some suggestion from Gayle Povis Alleman, M.S., R.D., who holds degrees in both alternative and conventional nutrition include:

1. Omega-3 Fatty Acids: A German study found that people who ate foods high in Omega-3 fatty acid had the least allergies. You can get this important supplement by eating fish like salmon or tuna or in nuts like walnuts or you can get the supplement at any health food store.

2. Vitamin C is a natural antihistamine. This helps to reduce nasal secretions and inflammation.

3. Flavonoids also have antihistamine properties and work well with vitamin C. Flavonoids and vitamin C can be found in berries, plums, citrus fruits, peppers, spinach, and broccoli.

4. CoQ10 is an immune booster and counters histamine.

5. Magnesium (Citrate) is known as the anti-stress mineral. Stress contributes to allergy symptoms.

6. Calcium (Citrate) helps to reduce histamine production.

1. Simple Yoga – in a study led by neuroscientist Sat Bir Khalsa, PhD., it was found that doing this simple exercise created deeper and longer sleep. Before bed, sit on the floor with your legs crossed, pressing your palms together against the middle of the chest. Inhale deeply through your abdomen so that you feel your belly expand, then exhale and allow it to relax. Breath as slowly as you can focusing on your breath. The longer you go, the more relaxed and ready for sleep you will be.

2. Walking – Ahh, my favorite. In a study at University of Arizona, those who walked at least 6 brisk blocks daily slept longer and did not wake up during the night. The best time to walk is after work or early evening. Your body temperature rises during exercise, then falls about 1 1/2 hours later, helping you feel relaxed and drowsy.

3. Carbohydrates – Eating a snack that is rich in carbohydrates, but low in fat and protein helps make insulin levels rise. This decreases the levels of amino acids that prevent the brain from making serotonin, a chemical that helps you feel drowsy and relaxed. Eat foods such as a whole grain cracker at least 1/2 hour before bed. Any closer to bed time and your digestive system will react and keep you awake.

4. Stay away from caffeine – That means avoid coffee, tea and soda. Also watch out for chocolate, cold medicines and diet pills. Caffeine causes insomnia and restlessness.

5. Progressive muscle relaxation – A big cause of sleeplessness is the stress you bring to bed. Muscle relaxation will allow your body to relax and bring sleep. As you lie in bed, lie on your back in a comfortable position. Begin by tensing the muscles in your face for about 8 seconds, then relax. Feel the relaxation. Move to your neck and shoulders; tense the muscles, then relax. Continue to move down your body with each muscle group. Your arms, your chest, your back, your stomach, etc., right down to your toes. You may find that you all asleep before you get all the way through.

6. Visualization – Think of a scenario where you know you would be relaxed and stress free. Perhaps on a tropical beach or out in the woods. Imagine how your scene looks, imagine the sounds, and the smells. Hear the waves or the gurgle of a creek. Hear the birds, smell the flowers. The more vivid your imagination, the better to help you relax.

7. Reduce stimulation – If you love watching TV before bed, choose programming that does not have a lot of action. If you don’t, the action will become a part of your dreams keeping you awake. If you’ve been out to a party, you will be full of energy. Before going to bed, find something relaxing to do to unwind. Any of the techniques here would work.

8. Lavender – The essential oil distilled from lavender has been used widely for a natural sleep aid. Dab a drop on your pillow or put a sachet under your pillow. You can even apply some directly to tight muscles to help them relax, but watch for out allergic reactions.

Not only can you find one, but they are making their way back to popularity, primarily as being good for the environment. According to Oregonian article Push Mowers Make the Cut, a typical gas powered mower emits as much pollution as 11 cars for every hour in use. A riding lawn mower emits as much as 34 cars.

Just as I got a good work out many years ago, push mowers are also finding their way into calorie burning charts these days. Mow for an hour and burn 373 calories. You will also build strong arms, shoulders, abs and legs. Who needs the gym!

Hobbies also give you a way to connect with others. You may want to join a club based on your hobby. You may go to a trade show to display your hobby and meet other enthusiasts. You may even decide to teach others about your hobby. Connection to others is very important for your well being.

Hobbies can also provide you with fitness. Whether you take up walking or swimming or tennis, you will get the physical fitness required for a healthy lifestyle.

Let’s say you take up the hobby of knitting. How may sweaters can you possibly wear? What better opportunity to give back to your community. Whatever your hobby, there will be someplace or somebody who will appreciate your work.

4 Hobbies and what they do for you:

1. Tending to plants, whether indoors or outdoors will help you fend off depression and has been shown to help your wounds faster.

2. Journaling, doodling or painting will all hep you become more creative both with your hobby and in the rest of your life.

3. Do you go mad for sudoku? Or how about crosswords or word finds. Puzzles have been proven to increase your problem solving ability, ward off alzheimers and speed up your reaction time.

4. Speaking of knitting or scrapbooking or crafts; they all slow your heart rate. This reduces the stress on your heart.