Epoch Fit 6-10-2016 by Epoch Fit

Sunscreens are a big contributor to toxins in the body.

PICK YOUR POISON: SUNSCREENS VERSUS SUNBURNS How You Argue

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By B.J. Hardick

onfused about what to put on your skin to protect it from the sun? Is a tanning bed a safer way of maintaining that “healthy glow?” How much sun is good for us? How much sun is bad? Is it better to get natural sunlight or controlled exposure through a tanning bed?

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Grilled

Fruit Salad Recipes By Lauren Cahn Summer is full of promise. Yet we can’t always rely on summer’s promises—sometimes the sun goes into hiding, or it’s too humid to take our daily run. But one promise that summer never seems to fail on delivering is fruit. And even when the fruit isn’t quite up to par for eating out of hand, it can always be cooked into something amazing. Summer fruit pies instantly come to mind. But if the fat and carb content of pie stops you cold, there remains a

solution: grilled summer fruit, which delivers concentrated flavor and natural caramelization without adding sugar or pie crust. I could oﬀer you a diverse array of summer fruit recipes—grilled peaches, grilled peaches with cardamom, grilled pineapple kebobs, grilled pineapples and rum, grilled apples, grilled apples with apple-pie spices, and so on, but I think it’s more likely to inspire your creativity if I oﬀer instead this step-by-step guide to grilling summer fruit—a sort of master grilled summer fruit recipe.

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• Identify Which Fruit to Grill

For grilled summer fruit, you’ll want to stick with stone fruits, tropical fruits like pineapples and bananas, and late summer offerings like pears and apples. Berries tend not to stand up to grilling.

• Pick Your Particular Fruit

Go for the pieces that aren’t perfectly ripe. This will keep your fruit from falling apart on the grill.

• Cut Your Fruit

For most fruits, you will leave the skin on. Bananas and pineapples are an obvious exception. For most, you will simply cut them in half. For fruits with seeds inside, such as apples and pears, cut in half vertically and remove the pits. For bananas, slice lengthwise—or even not at all. For stone fruits, slice down the middle and remove the stone.

• Soak Your Fruit

Soak your fruit in water spiked with lemon (1 cup of water to 1 teaspoon of lemon juice) for 20–30 minutes. This will help your fruit retain its color and stay juicy while on the grill. Once you have cut the fruit, soak it in water to maximize the amount of liquid inside the fruit so it stays juicy on the grill.

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There are other foods that can provide essential iron By Keri Szejda

n April, the FDA proposed setting a limit of 100 parts per billion for inorganic arsenic in infant rice cereal. This proposal came after FDA analysis of research linking inorganic arsenic exposure to lung and bladder cancer, adverse pregnancy outcomes, and decreased performance on children’s developmental tests. The FDA tested 76 samples of infant rice cereal and found that only 47 percent of the tested cereals met the proposed limit. This proposed limit is important because rice cereal has traditionally been the most common choice for first solid food for infants in the United States for decades. Infant rice cereals are iron-fortified, oﬀering this important nutrient in a convenient, aﬀordable, easily digestible, and hypoallergenic package. It’s also a matter of tradition—rice cereal has long been added to baby bottles (as early as four weeks) due to the widespread, but unfortunately mistaken, belief that it helps babies sleep through the night. Arsenic in rice is worrying, especially given that relative to their body weight, infants consume the most rice of any age group. While parents often choose to feed their babies rice cereal because it’s iron-fortified, it’s important to understand that there are plenty of other foods babies can eat to get enough iron.

Iron Deficiency Can Cause Health Issues Iron is a trace element essential for a number of functions in the human body, including the immune system and neurological processes. A large body of literature has demonstrated an association between iron deficiency anemia in babies and lasting cognitive and behavioral deficits, even 10–20 years after infancy.

Iron is a trace element essential for a number of functions in the human body, including the immune system and neurological processes. Infants and young children are frequently iron-deficient. In the developing world, iron is the most common nutrient deficiency. In the United States, infant iron status is not routinely screened at pediatric well visits. While we don’t have U.S. national data for infants, data indicates that on average 9 percent of U.S. toddlers are iron-deficient. (Depending on ethnicity and socioeconomic status, that rate can range from 7 percent to 15 percent.) Data from Canada, Norway, Newfoundland, and Australia indicate iron deficiency among infants is a common problem in other developed nations as well.

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June 10–16, 2016 TheEpochTimes.com/EpochFit

Cell Phones Increase Risk of Brain, Heart Tumors, but Not by Much

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By Petr Svab | Epoch Times Staff

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• Optional Flavor

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You can add rum, bourbon, or brandy to the water for flavor, if you are serving adults. And be prepared for the grill to flare up when you put the fruit on. You can add spices to your water to mimic the flavor of the “pie” you are deconstructing. For apple pie, add cinnamon, nutmeg, cloves, and so on. For peach pie, try a splash of vanilla or almond extract and a few crushed cardamom seeds. Or you can take an adventurous approach, pairing rosemary with pineapple or apricot, or basil with banana.

• Prep Your Grill

Heat your grill to medium and make sure your grates are spotless—as the taste of porterhouse tends to ruin the taste of grilled peaches.

• Prep Your Fruit

Lightly spray or brush with oil (nut oils are a good choice here as they complement fruit, as opposed to olive oil, which may not).

To enhance the flavor of the fruit, try brushing cut fruits with melted butter.

This article was originally published on NaturallySavvy.com

• Grill Your Fruit

Cell phone radiation increases risk of brain cancer or heart tumors, but not dramatically, a study on rats shows. The research was conducted by the Health Department’s National Toxicology Program (NTP). The researchers found 11 of 550 male rats developed brain cancer tumors after long-term exposure to the cell phone radiation most common in the United States (GSM or CDMA). In a control group of 90 male rats not exposed to the radiation, none got the cancer. Also, nine of 699 male rats developed non-cancerous heart tumors. Again, none were found in the control group. “Our studies are designed specifically to mimic the human exposure scenario,” stated toxicologist Michael E. Wyde, who oversees the NTP cell phone studies, on the NTP website. The rats were exposed to the cell phone radiation 18 hours a day, seven days a week, for two years. But the researchers were switching the radiation on and oﬀ every 10 minutes, so the animals were only exposed nine hours a day in total. The scientists did the same experiment with female rats, but only three developed brain cancer and six developed the heart tumor. Authors say that “[g]iven the extremely large number of people who use wireless communication devices,” even if the radiation causes “a very small increase in the incidence of disease” it could still have “broad implications for public health.” Brain and nervous system cancer incidence in the United States is 6.4 per 100,000, representing 1.4 percent of new cancer cases in the country, according to the National Cancer Institute. The International Agency for Research on Cancer has considered cell phone radiation a potential carcinogen since 2013, the NTP study states, based on “limited evidence” of an association between heavy cell phone use and brain and hearing nerve tumors. The study and reviewer comments acknowledge some issues. A lot of the control group rats died before the study ended. If even one of the rats lived longer and perhaps developed the tumors, the results of the study would be much weaker. In previous studies, rats in control groups sometimes developed brain or heart tumors, suggesting some of the rats in this study may have developed the tumors but not because of the cell phone radiation. The scientists have also looked for other health eﬀects of the radiation and also performed the same experiments on mice. They plan to publish the results in the next year and a half.

Grilling times vary widely per fruit, so check for grilling times. Apples, for instance, should be cooked for 30 to 45 minutes, while apricots and mangoes need to be cooked for only about 2 minutes.

• Enjoy Your Grilled Summer Fruit

It will be very hot when it comes off the grill, so topping with ice cream is, well, only humane, right?

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Born With a Stockpile of Iron Most full-term infants are born with suﬃcient iron reserves to last them until about 6 months of age. Fetuses build up iron reserves during pregnancy, and most of it (80 percent) accumulates during the third trimester. Breast milk contains an easily absorbed form of iron in quantities that fully meet most full-term infants’ nutritional needs for the first six months. Formula is iron-fortified and also meets these needs. Some newborns aren’t born with suﬃcient iron reserves, however. Pre-term infants are particularly at risk because the third-trimester iron buildup has been cut short. The American Academy of Pediatrics notes that some infants born with low iron reserves may require oral iron supplementation earlier than six months. Similarly, the Infant Feeding Joint Working Group, an evidence-based advisory group comprising several leading health organizations in Canada, recommends testing on a case-by-case basis and supplementing only if needed. One way parents and birth providers are making sure babies start life with the highest iron stores they can is by requesting delayed umbilical cord clamping. By waiting for the cord to naturally stop pulsing before clamping it, this essentially allows a blood transfusion from the placenta to the newborn, increasing newborn blood volume by 30–40 percent. Delayed umbilical cord clamping is associated

with greater iron levels at 6 months of age and better fine motor skills at age 4. Lots of Options for Iron-Rich Foods By 6 months, the time when babies typically begin solid foods, their iron requirements are dramatically higher than they were previously—up to 11 milligrams per day from 0.27 milligrams per day. At this age, breast milk (or formula) should still be the main source of nutrition for an infant, but solid foods should be introduced, beginning with iron-rich foods. While ironfortified rice cereal is often the first solid food babies eat, it’s not a necessity. In fact infants’ first solid foods vary around the world. There are other iron-fortified baby cereal options (for instance, oatmeal, wheat, barley, quinoa) and plenty of foods that are naturally high in iron that babies can eat. The Infant Feeding Joint Working Group recommends offering a variety of foods from family meals (without added salt and sugar). For example, infants can eat pieces of softcooked vegetables or mashed cooked meat, regardless of whether they have teeth yet. And iron-rich foods should be offered two or more times per day. Iron is found in foods such as red meat, poultry, and fish, as well as in plant sources such as lentils, beans, tofu, peas, and spinach, among others. If manufacturers prove unable to lower arsenic levels in enriched rice cereal, parents still have a lot of options when choosing iron-rich sources of solid foods for their babies. Rather than relying solely on rice cereal, offering a variety of iron-rich foods will help ensure infants get enough of this essential nutrient, while also reducing inorganic arsenic exposure. Keri Szejda is a food safety and health communication scholar at the Center for Research on Ingredient Safety at Arizona State University. This article was previously published on The Conversation.

Father’s Day Gift Tale: The Perfect Boxer Short

he story began as a quest to create the perfect boxer short. We viewed it as locating the perfect home for the family jewels. It needed to be a custom home, handmade, including a spacious ballroom with full seating and a sturdy front entrance so no one slips out unexpectedly. This home should be built with the ﬁnest 400 thread count pima cotton with virtually no shrinkage (on our part). So behold, we present to you the “Royal Highnies”, the only place that deserves to house the family jewels. Father's Day Offer: FREE Royal Highnies Visor with your order of over $240.

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June 10–16, 2016 TheEpochTimes.com/EpochFit

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Suffering From Back, H It could be dormant butt syndrome By Conan Milner | Epoch Times Staff

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merica’s butt obsession has reached a fever pitch in recent years. However, we often ignore the most fundamental aspect of this anatomy: structure and support. If we fail to acknowledge our body’s architecture, life can get diﬃcult. Chris Kolba, Ph.D., a physical therapist at The Ohio State University Wexner Medical Center, has witnessed a pattern for years in patients who suﬀer from chronic back, hip, or knee pain. He says many of these cases stem from a condition he calls dormant butt syndrome (DBS). “It’s not a true medical diagnosis. It’s just a catchy term,” Kolba said. “Patients get a little chuckle out of it, but it makes sense and the point hits home.” In DBS, the gluteus muscles can become weak and tight, forcing nearby muscles to do a job they weren’t designed to handle.

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From Couch Potatoes to Athletes DBS impacts millions of Americans, and chronically tight hip flexors are one of the

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“The glute is one piece of the big puzzle, and when one muscle is tight the opposite muscle is going to get inhibited and not work as eﬃciently as it should,” Kolba said. “The glute muscle is a big shock absorber, a big force-generator and motion-controller, so other muscles around the area in the back or around the knees start to compensate, and over time, can break down and develop pains and sprains and other issues we see in the clinic.”

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Make an effort to stand frequently and walk around throughout the day to help keep DBS at bay.

most common problems physical therapists see. The condition affects people at both ends of the activity spectrum, from couch potatoes to athletes. DBS is common in sedentary individuals because hip flexors get short and tight when the legs remain bent for a long period of time. For this reason, sleeping in the fetal position also contributes to DBS. “When you fall asleep in the fetal position, your hips flex, so your knee is up near your chest, which puts that hip flexor on the front of your hip in a shortened position,” Kolba said. “It’s just a piece of the puzzle that adds to that hip flexor being tight. It’s the tight hip flexor that really drives that weakness in the glute.” DBS can affect very active people who do a lot of running but neglect to do proper stretching and cross training. When their glutes aren’t working properly, it impacts other muscles in the core, as well as hamstrings and quadriceps, increasing wear and tear. Kolba is currently working with a runner who suffered a severe tear in her meniscus—a small but essential piece of cartilage that stabilizes and cushions the knee joint. The injury occurred when she was training for a half marathon. Surgery repaired the tear, but Kolba traced the root of the problem to DBS

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How You Argue May Predict Future Health Trouble By Yasmin Anwar

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Whether you let it all out or bottle it up, arguments between spouses align with specific health problems, researchers report. The study, based on how couples behave during conflicts, suggests outbursts of anger predict cardiovascular problems later in life. On the other hand, shutting down emotionally or “stonewalling” during conflict raises the risk of musculoskeletal ailments such as a bad back or stiﬀ muscles. “Our findings reveal a new level of precision in how emotions are linked to health, and how our behaviors over time can predict the development of negative health outcomes,” says lead author Robert Levenson, a psychologist at the University of California–Berkeley. Just 15 Minutes of Conversation The study, published in the journal “Emotion,” is based on 20 years of data. It controls for such factors as age, education, exercise, smoking, alcohol use, and caﬀeine consumption. Overall, the link between emotions and health outcomes was most pronounced for husbands, but some of the key correlations were also found in wives. It did not take the researchers long to guess which spouses would develop ailments down the road based on how they reacted to disagreements. “We looked at marital-conflict conversations that lasted just 15 minutes and could predict the development of health problems over 20 years for husbands based on the emotional behaviors that they showed during these 15 minutes,” says study lead author Claudia Haase, an assistant professor of human development and social policy at Northwestern University.

The findings could spur hotheaded people to consider such interventions as anger management, while people who withdraw during conflict might benefit from resisting the impulse to bottle up their emotions, the researchers say. “Conflict happens in every marriage, but people deal with it in diﬀerent ways. Some of us explode with anger; some of us shut down,” Haase says. “Our study shows that these different emotional behaviors can predict the development of diﬀerent health problems in the long run.” Anger and Stonewalling The study is one of several led by Levenson, who looks at the inner workings of long-term marriages. Participants are part of a cohort of 156 middle-aged and older heterosexual couples in the San Francisco Bay Area whose relationships Levenson and fellow researchers have tracked since 1989. The surviving spouses who participated in the study are now in their 60s, 70s, 80s, and even 90s. Each five years, the couples were videotaped in a laboratory setting as they discussed events in their lives and areas of disagreement and enjoyment. Expert behavioral coders rated their interactions for a wide range of emotions and behaviors based on facial expressions, body language, and tone of voice. In addition, the spouses completed a battery of questionnaires that included a detailed assessment of specific health problems. In this latest study, the researchers focused on the health consequences of anger and an emotion-suppressing behavior they refer to as “stonewalling.” The study also looked at sadness and fear as predictors of these health

Every years, the couples were interviewed in a lab about areas of disagreement and enjoyment.

People who withdraw during conflict might benefit from resisting the impulse to bottle up their emotions.

The findings could spur hotheaded people to consider such interventions as anger management.

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June 10–16, 2016 TheEpochTimes.com/EpochFit

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and prescribed hip-flexor stretches and gluteactivating (contraction) exercises to prevent future injury.

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Returning to Normal Glute Function Because hip flexors are stabilizing muscles found deep in the body, it can be diﬃcult at first to isolate them. But a physical therapist can show you how and give you some specific stretching and activating exercises that can best address your particular condition. Kolba says these exercises are necessary to get the patient back to normal glute function, but he adds that even exercises with a more aesthetic purpose can address DBS issues. “Any exercise that works to activate the glute is good. Weight-bearing exercises, squats, lunges, step-ups, in addition to what you call the butt-sculpting exercises. They can not only make it look good, but make it function good.” At the very least, Kolba recommends that people make an eﬀort to stand frequently and walk around throughout the day to help keep DBS at bay. DBS recovery depends on the extent of the muscle compensation and the will of the patient. Kolba says that recovery is usually quicker and easier for an athlete—they just add a few more moves to their routine. But for sedentary people, there is typically more of a struggle. “If their muscles have been dormant, and they have been inactive for a long time, it’s probably going to take a little longer for them to get some flexibility in their hip flexors and get those glutes turned on. Then it’s a matter of trying to get them to continuing beyond therapy to keep things activated,” Kolba said. “Once they start feeling better after a couple of sessions of therapy, they may just go back to their sedentary lifestyle, and they may not keep up with the exercises. Once they leave us, it’s hard to tell. We may not see them until their issue flares up again.”

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FOR BLADELESS NO FLAP LASIK! You could be 20/16 in 2016 (that's better than 20/20) outcomes, but did not find any significant associations. “Our findings suggest particular emotions expressed in a relationship predict vulnerability to particular health problems, and those emotions are anger and stonewalling,” Levenson says. Lips, Brows, Eyes To track displays of anger, the researchers monitored the videotaped conversations for such behaviors as lips pressed together, knitted brows, voices raised or lowered beyond their normal tone, and tight jaws. To identify stonewalling behavior, they looked for what researchers refer to as “away” behavior, which includes facial stiﬀness, rigid neck muscles, and little or no eye contact. That data was then linked to health symptoms, measured every five years over a 20-year span. The spouses who were observed during their conversations to fly oﬀ the handle more easily were at greater risk of developing chest pain,

high blood pressure, and other cardiovascular problems over time. Alternately, those who stonewalled by barely speaking and avoiding eye contact were more likely to develop backaches, stiﬀ necks or joints, and general muscle tension. “For years, we’ve known that negative emotions are associated with negative health outcomes, but this study dug deeper to find that specific emotions are linked to specific health problems,” Levenson says. “This is one of the many ways that our emotions provide a window for glimpsing important qualities of our future lives.” Additonal coauthors and researchers on the study are from San Francisco State University, Stanford University, and UC Berkeley. The National Institute on Aging and the German Research Foundation funded the work. This article was previously published by UC Berkeley. Republished via Futurity.org under Creative Commons License 4.0.

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June 10–16, 2016

Are your kids home for the summer? Here are three fun high-energy exercises that can be done at home, at the beach, or on the playground!

Cross-Country Skies

By Maria Chatman & Mara Wedeck

Mule Kicks

WORKOUT OF THE WEEK

High-Energy Exercises for Children

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These exercises are good for ages five and up.

Star Jumps

Maria Chatman and Mara Wedeck are co-founders of PopFit Kids, a children’s FUNctional Fitness company. Chatman, an avid fitness enthusiast, is an experienced consultant and fitness expert who has worked with large health and wellness management companies in New York. Wedeck’s background includes working with sustainable, organic, and healthy living companies.

• Balance on hands and feet. • Straighten your arms and walk up so that your shoulders are over your wrists. • Bend your knees and kick both feet up behind you. • Start with 5 and work your way up to 10.

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• Begin standing with your right leg and left arm forward with a 90-degree bend in the right leg. • Jump and switch so that your left leg and right arm come forward. • Continue to alternate and try to start with a set of 10 (5 on each side).

Raspberry Leaf

Helps Keep Moms Strong Before and After Pregnancy By Conan Milner | Epoch Times Staff

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• Begin standing with your feet shoulderwidth apart and arms down by your side. • Squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from your body. • Modification: You can start with the high jump and then add your legs and arms once you feel comfortable. • Start with 5 and work your way up to 10.

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Who can resist a ripe raspberry? Fresh oﬀ the bush or plucked from a small, yet pricey container, raspberries are a healthy and luxurious indulgence. Raspberry is a member of the rose family. Its sweet-and-sour berries get all the glory, but each part of the plant has its own edible and medicinal virtues. The raspberry leaf has been a favorite herb for centuries in folk medicine traditions around the world. Today it is most notably used by women to keep their reproductive organs strong. Uterus Strength Red raspberry leaf tea is a bitter yet pleasanttasting beverage that is an inexpensive source of vitamins and minerals. It’s one of those herbs that you can take everyday. It is high in vitamin A, B1, B3, and C, as well as iron, calcium, magnesium, and potassium. This makes raspberry leaf a good tea for anyone, but it has a strong reputation with women in particular. Raspberry leaf is used to balance irregular menstruation, reduce excessive bleeding, and ease period pain. It is also one of few herbs that are strongly recommended during pregnancy, and it has been endorsed by midwives for centuries. Raspberry leaf is used to help every stage of pregnancy. It prevents miscarriage, curbs morning sickness, nourishes mother and child throughout gestation, and prevents tearing during birth. The origin of raspberry leaf as a medicine for the female reproductive organs comes from Native American herbal traditions. In the early 1940s, studies helped confirm these traditions by showing easier labors and stronger contractions with women who took raspberry leaf extract. A 2001 study published in the Journal of Midwifery and Women’s Health found that women who drank raspberry leaf tea had shorter labor and fewer babies delivered by forceps. A 1999 Australian study found that women who drank the tea were less likely to require a cesarean section or vacuum birth compared to the control group.

After giving birth, new moms often continue to take raspberry leaf to help tone their pelvic floor and reduce post-partum bleeding. The herb is traditionally used to increase milk production and provides more nourishment for the baby. Bowel Regulator Raspberry leaf is also good for other organs that are prone to weakness. Some use it to tone up a tired prostate or sluggish colon. Raspberry leaf has a mild astringent nature that helps with diarrhea by regulating water in the bowel. It also helps with constipation by toning and strengthening the intestines over time. At the top of the digestive system, raspberry leaf helps soothe a sore throat and mouth ulcers. Outside the body, use the tea to rinse sores and wounds. The tea is also drunk to reduce a fever, relax leg cramps, and cool eye inflammation. This herb is gentle, and most indications call for making a strong tea. Add an ounce of dried leaves to a pint of hot water and let it sit for a half hour. If you prefer the convenience of tea bags, let it steep covered for at least 15 minutes. Drink one to three cups per day. If you don’t want a tea, raspberry leaf is also available in pills and tincture. But be sure you don’t confuse it with raspberry ketones, a heavily promoted, usually synthetic supplement that has demonstrated fat-burning capabilities in rats but has no history in traditional folk medicine.

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June 10–16, 2016 TheEpochTimes.com/EpochFit

BETTER HEALTH With Dr. Samadi

HEALTH & FITNESS DIRECTORY

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Diverticular Disease? By David Samadi t is estimated that about 50 percent of people over the age of 60 have diverticular disease. Many people have heard the name, but many are unsure of what it is because many who have it do not suﬀer from any symptoms. Diverticular disease, also called diverticulosis, is characterized by pouches forming in the colon, and is usually caused by a low-fiber diet.

If you are living with diverticulosis, changing your diet could be the simplest and most beneficial course of action. Individuals on low-fiber diets are more prone to constipation, which can cause increased colon pressure during a bowel movement and may lead to weakening of the colon wall and eventually form pouches, called diverticula. Food can back up into the diverticula in the colon, and bacteria can begin to thrive there, leading to infection. When these pockets, or diverticula, in the wall of the colon become inflamed or infected, this is a specific type of diverticular infection called diverticulitis. Although most people with diverticulosis never develop diverticulitis, it is more common in people as they grow older, and symptoms should not be overlooked, as surgery may be necessary for proper treatment. Common symptoms of diverticulitis include the following: • • • • • • • •

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June 10–16, 2016

PICK YOUR POISON: SUNSCREENS VERSUS SUNBURNS

TheEpochTimes.com/EpochFit FEDERICO MASSA/SHUTTERSTOCK

Sun Protection continued from B1

Generally, the higher the SPF, the more synthetic the chemicals used are.

The definition of health is not that you are free of symptoms, but that your body is fully equipped to adapt to its environment. itself—and you are less likely to even realize that you’re getting burned. Our body is configured to manage natural sun, not the artificial sun of a tanning bed. Regardless of the amount of time we spend in the sun or in a booth, what should be avoided at all costs is the burning of our skin from intense overexposure. It’s not sun exposure, not UVB exposure, but exposure beyond our body’s limitations that raises most (but not all) cause for concern. One’s goal in sun exposure is to not get burned—definitely not in a tanning bed, and preferably not in the fresh air. While the risk of cancer related to tanning bed burns is indeed clear, though the risk of fresh air burns is not, no one loves a burn from either setting. TERSTOCK

Sun and Skin Cancer: Information and Misinformation Outdoor sun exposure has been safe for centuries. In 1930, skin cancer was rare. Today, one in every five Americans develops skin cancer. Every year, 3.5 million cases are diagnosed, and the incidence of melanoma has increased by 1,800 percent over the last 30 years. No wonder we are so afraid to go out in the sun. We have seen arguments about depletion of the ozone layer and its impact on the incidence of skin cancer. The premise is that a thinning of the ozone layer allows more intense damaging rays through the atmosphere, increasing our risk of sunburn and the increased risk of cancer. Truthfully, that link is weak, in that the ozone layer depletes seasonally in winter and spring, which is generally not when we spend time in the sun. And the depletion is largely over the Arctic and Antarctica and at the equator, yet cancer rates are not higher in those geographic regions. And should that exposure equal an 1,800 percent increase in the incidence of skin cancer over the past 30 years? Until this argument is resolved, let’s look at the issues over which we have some control. Genetically, humans require sunlight exposure for vitamin D, required for well-being and cellular function. Research is clear about the healthy benefits of sun exposure. It is, however, sunburns that potentially raise cause for concern. Most studies examining sun exposure and its connection to melanoma, or skin cancer, show that it is the incidence of burns that are related to the appearance of melanoma. One case controlled study of over 2,000 highly exposed people was unable to “find lifetime routine sun exposure or sun exposure via recreational outdoor activities or occupations to be associated with melanoma risk.” Not only does this suggest that everyday exposure is less of a concern than a burn, these results were also not changed “by detailed examination of sun exposure according to season, decade age, type of outdoor activity, indoor tanning status, or tumor site.” What does this tell us? There are people every year who get melanoma on random parts of their body, less exposed to the sun than others. How do we explain the case of melanoma on the plantar surface of the heel? Clearly, there are many other factors to be considered. Indoor tanning versus types of outdoor activity are neither to blame, definitively. There are people every year who get skin cancer who never use a tanning bed. Further, the incidence of melanoma in the United States follows no pattern whatsoever. Certainly, number or length of days in the sun, or one’s proximity to the equator, can’t be to blame. In an assessment of this current research, chiropractor Dr. James Chestnut proposes that while sunburn is a causal factor in skin cancer, the body is most limited in its ability to defend itself from a scorching when intensely tanning indoors. It would only make sense that the body is best able to utilize its antioxidants and regenerative healing abilities when a burn is acquired in an outdoor environment, over time, as opposed to in a manufactured environment, indoors, in which the body has less of an ability to defend

One’s goal in sun exposure is to not get burned.

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It’s easy to get lost in the myriad of claims bombarding us from print and television media. There are more tanning outlets in the United States than there are McDonald’s fast-food restaurants. It’s an industry that brings in $5 billion dollars a year! We read ongoing discussions about the risk of UV rays versus the risk of vitamin D deficiency. We read connections between sun exposure and melanoma, and research declaring tanning-bed UV rays as carcinogenic. It almost seems that we should hide inside and protect ourselves from the sun’s damaging rays—but then, what about vitamin D? We spend our time indoors for a good chunk of the year. Finally, summer comes, and we’re lured outside by warm weather and sunshine. Too much, too soon, and the next thing you know, you’re burnt to a crisp. Or, we spend our weekdays inside in an air-conditioned environment, and when the weekend arrives, we’re in the garden, at the beach, or participating in a variety of outdoor activities. This is also an ideal way to char pale skin—and not an ideal way to get Vitamin D.

Avoiding Sunburn: The Best Options for Sunscreen Commercial sunscreens and their ingredients are terrifying. Just as we erroneously hear that anything “low fat” must be good, we’ve been taught that the higher the SPF in a sunscreen, the better it must be. There are two reasons this statement could not be any further from the truth. First, your body needs to produce vitamin D as a result of having sun exposure. A higher SPF means reduced exposure to the benefits of the sun and the less vitamin D your body will utilize. Research shows that incidence of melanoma increases in those not exposed to the sun, and the depletion of vitamin D has a strong correlation to the rise in melanoma. Second, generally speaking, the higher the SPF, the more synthetic chemicals are contained in the lotion to create its formula. The biggest problem with the lotions and creams we slather all over our bodies is not how much they protect us from the sun, but what’s in them that pollutes our bodies in the interest of blocking the sun’s rays. After all, it has been stated that 80 percent of all cancers are attributed to environmental factors, including exposure to carcinogenic chemicals. Further, a summary of research in 2008 showed that only 5–10 percent of all cancer cases can be attributed to genetic defects, whereas the remaining 90–95 percent have their roots in the environment and lifestyle. Notably, whereas only up to 10 percent of total cancer cases may be induced by all forms of radiation (of which UV is just a small part), there are a multitude of environmental agents, mainly chemicals, associated with specific cancers. In older studies, some cancers have been linked to exposure to arsenic in medicines. In fact, the strongest link has been found with skin cancer. Arsenic can be found in older pressuretreated lumber, some pesticides, leather preservatives, and some glass. The top five toxic exposures occur in water, cosmetics, food, household products, and health care. Sunscreens are a big contributor to toxins in the body. Sunscreens containing para-aminobenzoic acid (PABA) and benzophenones are the biggest culprits, causing not only skin irritations and allergies but generating cell-damaging free radicals when exposed to sunlight (as reported by Dr. Kerry Hanson, in the journal Free Radical Biology and Medicine in October 2006). Chemicals are readily absorbed through the

skin. Within 26 seconds of application, traces of chemicals from products topically applied can be found in every organ. These are the five chemicals to avoid in any skin preparation: 1. Para-aminobenzoic acid (PABA), including octyl-dimethyl PABA 2. Benzophenones, especially benzophenone-3 3. Cinnamates, namely octyl-methoxycinnamate (OMC) 4. Homosalate 5. 4-methyl-benzylidene camphor (4-MBC) PABA is most likely to cause skin irritations. The remaining four contain estrogenic properties, potentially disrupting hormone production and negatively aﬀecting brain development and reproductive function. And parabens, which are antibacterial preservatives used in cosmetics and found in over 60 percent of commercially available sunscreens, migrate through the body and are found in breast cancer cells and in the male reproductive system. Parabens increase the proliferation of breast cancer cell lines and decrease testosterone production. Children are at greater risk because their immune systems are not fully developed. A child’s skin is more sensitive than an adult’s and absorbs more toxins, and because the child is young, toxic accumulation is greater over time. MAR

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We’ve been erroneously taught that the higher the SPF in a sunscreen, the better it must be. Natural Options If you can’t use sunscreens containing toxic chemicals, and you want to get the full benefit of being outdoors, what do you do? First, avoid the chemicals noted above. If a sunscreen contains these chemicals, do not use it. Get 10–20 minutes of full sun daily for the best vitamin D production. Increase exposure gradually, rather than all at once. Avoid getting sunburned. Use lightweight clothing or hats to prevent excessive sun exposure. In place of a sun screen or sun “block,” I would prefer for people to apply natural oils rich in antioxidants, such as coconut oil, while being exposed to the sun, to best enable your skin to adapt to the UV radiation. Be sure to incorporate foods rich in antioxidants into your diet. It makes sense that we are given berries and other antioxidant-rich foods when there is more sun. They flourish at a time when your body most needs them to deal with oxidizing radiation. This is not an accident, but provision. The definition of health is not that you are free of symptoms, but that your body is fully equipped to adapt to its environment. There-

fore, anything you can apply to help your body adapt to an extreme environmental change will support your good health. For some people and in some climates, that adaptation may require more of a sunblock. Therefore, protect your skin with a safe alternative. Use only organic, vegan, and pure products. Apply as often as the product comes oﬀ or gets absorbed. For example, zinc is a physical sunblock. You can mix the zinc with natural oils to make your own sunblock. The oils are slowly absorbed into the skin while the mineral (zinc) stays on the surface of the skin, acting as a barrier to the sun. If you are using a commercially prepared sunscreen or one that you make yourself, be sure that the zinc oxide is not a nano particle (extremely small particles called nano particles easily penetrate cells, leading to DNA damage after exposure to sunlight). Many natural products will use nano zinc particles (the ingredient list on the bottle may not necessarily describe the zinc as a nano particle) or titanium dioxide. Titanium dioxide, while mainly considered toxic only to the lungs when inhaled, should be noted to create free radicals when exposed to UV radiation. While titanium dioxide may be a safer ingredient in certain cosmetics and in certain climates or times of day, common sense should prevent us from covering the surfaces of our skin with it while exposed to intense rays. Physical sunblocks such as clothing and shade from trees work well, too. When the warm weather begins to beckon you outside, you’re better to work in a semi-shaded garden for several hours than lying on your back at high sun for 30 minutes straight. Let yourself gradually adapt to the season. Most importantly, let’s not forget to protect ourselves from the inside out. The more omega 3 and 6 fatty acids you consume, the greater your protection from sunburn (in addition to all the other amazing and essential health properties they provide). I would endorse vitamin D supplementation year-round—even in the summer. I’ve worked with far too many patients who “get a lot of sunshine,” even those who spend their winters in sunny climates, who discover that their levels of serum vitamin D are greatly depleted. It’s unrealistic to assume that 20 minutes per day of tanning is the best way to ensure optimal vitamin D levels. Neither is supplementation. However, in a climate where we spend little time in the sun, and when the foods we consume to assist our bodies in the absorption of Vitamin D are also reduced, it is in my opinion the best option. Most natural health experts advocate for 5,000 to 10,000 units per day of quality vitamin D3 supplementation. Above all, remember to focus on the whole body. Daily exercise reduces the accumulation of toxins in the body. Exposure to sunshine also enables the detoxification pathways. Supporting nerve supply through chiropractic care allows the body to function the way it was intended, naturally detoxifying and eliminating the harmful chemicals we do absorb through daily life in our increasingly toxic environment. We have enough challenges with the environmental stress on our bodies. Try not to increase the load by intentionally absorbing chemicals in a misguided attempt to protect yourself from what, for centuries, has been natural, beneficial, and healing—the sun. This article is provided for information only and is not meant to prescribe medical care. Please consult a physician for treatment of any medical problems. Dr. B.J. Hardick is the co-author of the best-selling “Maximized Living Nutrition Plans,” used in natural health clinics worldwide, and is a contributing author of “The Cancer Killers: The Cause is the Cure.” DrHardick.com. This article was originally published on GreenMedInfo.com