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B1 February 6−12, 2015
Health Fitness
Soy’s Healthy Reputation Under
FIRE
Today, soy falls just behind corn as America’s top crop. The rise of soy to health food status was partly due to a belief that it was a healthy alternative to saturated fat.
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By Conan Milner Epoch Times Staff health claim is a rare privilege in the American marketplace. Even the packaging of herbs and supplements that millions use to treat various ailments cannot suggest that the product has any health benefit. In 2012, Diamond Foods paid $2.6 million in a false advertising class-action settlement because the company claimed that walnuts were a “healthy heart” food. Though many foods may demonstrate healthful benefits, few can legally advertise it. This distinction is a big reason why the once-humble soybean became so popular. Soy food was once considered fake and cheap, something only the poor and hippies ate. When the U.S. Food and Drug Administration (FDA) allowed a label stating that a diet containing 25 grams of soy protein “may reduce the risk of heart disease,” soy consumption increased dramatically. The key to soy’s culinary success has been lots of favorable research. One study after
another revealed it as a superfood, good for lowering cholesterol, easing menopausal symptoms, and even preventing cancer. A 2013 pamphlet from the United Soybean Board states that nearly half of U.S. consumers seek out soy foods because of the health benefits associated with the high-protein bean. However, some warn that soy consumption can actually lead to very unhealthy consequences. When the FDA granted soy a “hearthealthy” claim in 1999, two of the agency’s own experts criticized the decision. FDA researchers Dr. Daniel Doerge and Dr. Daniel Sheehan wrote a letter in protest, pointing to studies showing significant health problems with soy consumption. They describe chemical compounds found in soy as “two-edged swords, conferring both benefits and risk.” In 2008, the Weston A. Price Foundation (WAPF), a nutrition-education nonprofit, also sent a citizen petition to the FDA, urging regulators to withdraw soy’s alluring disease-prevention claim for the sake of public health. The 65-page petition includes studies and comments from researchers highlighting serious problems with soy, suggesting that it would be better identi-
fied as a hazard than an agent of healing. After more than six years and no response from the FDA, WAPF is suing the agency to address the petition. “They are supposed to respond in six months. That’s the law,” said WAPF president, Sally Fallon Morell. “We never heard a thing. Finally, we were given a grant to pay some attorneys to take this to court so that we will have a hearing.” Eat With Caution According to the FDA, soy protein “may partially replace or be used in addition to animal or other vegetable protein sources in the human diet,” but regulators in other countries have taken a much more cautious stance. Switzerland, the United Kingdom, France, and Germany have all issued public warnings against soy consumption, especially for children. Following an extensive investigation, the Israeli Health Ministry called for minimizing soy consumption in 2005 due to evidence of adverse effects on fertility and increased breast-cancer risk. Morell says U.S. regulators are reluctant to say anything negative about soy because it is a fundamental part of the American
The prevailing idea of soy as a key part of the Asian diet for several millenniums is a fable traced to American marketing.
food system. “All of this soybean oil that’s used in processed foods is what keeps food really cheap in America,” she said. “We have a kind of soy-based economy and a very, very powerful soy industry.” See Soy on B2
Health & Fitness
B2 February 6–12, 2015
www.TheEpochTimes.com
How to Keep a Healthy Spine By June Fakkert Epoch Times Staff
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Epoch Times: How do you diagnose problems in the spine? Dr. Greenberg: I always begin a series of spinal adjustments with a digital X-ray to know where we are starting from.
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more harm than good. They compress the discs and could cause serious neck problems.
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Epoch Times: If someone does headstands, is this the same as hanging? Dr. Greenberg: Headstands do
Source: Dr. Jerome Greenberg
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Epoch Times: What can we do to minimize this distortion? Dr. Greenberg: You need to put the screen at a very specific angle
Epoch Times: Do you have any exercise tips for keeping the spine healthy? Dr. Greenberg: Hanging upside down or inversion therapy opens up the joints and helps pull fluid into the discs. Bats are the only mammals that do not develop arthritis. Maybe we should take a tip and hang upside down more often.
Palmer had Lilliard lie on a wooden bench and administered the first chiropractic adjustment. For the first time in 17 years, Lilliard could hear. He had been deaf. Although this was the first spinal manipulation in modern times, there are many illustrations of ancient civilizations administering what appear to be spinal adjustments.
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Dr. Greenberg: The worst impact I have seen over the past 35 years is the use of electronic devices and the abnormal mechanics this creates in the neck and upper back. Most of us tend to migrate our heads in the direction of the computer screen. This eventually causes a permanent postural distortion, which will wear out the discs in the base of the neck.
Epoch Times: Would you recommend foam rolling to keep the spine healthy? Dr. Greenberg: Foam rollers are fine unless they cause pain. Then you should consult with a chiropractor.
Chiropractic was founded in 1895 by Daniel David Palmer who noticed an imbalance in the alignment of the custodian in his building, Harvey Lilliard.
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If the spine is misaligned, every system of our body is affected.
Epoch Times: Are there certain kinds of exercise that take an extra toll on the spine? Dr. Greenberg: If the spine is in alignment, you can do anything. If it’s out of alignment, you will do damage. That is why most professional athletes and ball clubs have chiropractors on staff. As of 1976, the U.S. Olympic medical staff has chiropractors.
How Chiropractic Medicine Began
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Epoch Times: What misconceptions do you find people have about their spines? Dr. Jerome Greenberg: The biggest misconception people have about their spines is that if you leave them alone, they will be fine. Try doing that with your teeth. Don’t brush them for a few years and see what happens. Car accidents, sports injuries, and even walking on two feet can cause the spinal segments
Epoch Times: As a chiropractor, what impact do you see our sedentary culture having on our spines?
to the head and not lean into it.
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ur brains communicate with our entire body via our spine, which is the major thoroughfare for the central nervous system. If the spine is misaligned, every system of our body is affected. The field of chiropractic is focused on restoring health to the spine mainly through physical adjustments. Jerome Greenberg, Doctor of Chiropractic, has been practicing in New York City for 35 years. He was formerly the director of the New York State Chiropractic Association and editor of the Exercise For Men magazine. He explains what we can do to keep our spines in peak condition. Answers have been edited for clarity and grammar.
to go out of place. If not put back in place, you will create damage at that level causing pain, stiffness, numbness, or dysfunction of the organ or glandular system that is connected to that nerve.
Your spine may need maintenance to stay healthy.
Epoch Times: Are people often surprised by what the X-rays show? Dr. Greenberg: Yes! They have no idea how much damage they have caused. It’s like driving the car with a misaligned chassis and not noticing that your tires are ruined. Epoch Times: If someone were to make two changes in their lifestyle to benefit their spine,
what would those be? Dr. Greenberg: See a chiropractor and stand up straight. Epoch Times: Does insurance usually cover chiropractic treatment? Dr. Greenberg: Yes. I was instrumental in writing and passing a bill in 1998 that mandated chiropractic coverage in all insurance plans in New York state.
Soy’s Healthy Reputation Under Fire Soy continued from B1 In 2004, soy protein manufacturer Solae applied for another health label, one claiming that soy foods could prevent cancer. But resistance from nutrition experts forced Solae to abandon the plan before regulators could approve it. “We submitted a document opposing it, showing that soy is more likely to cause cancer than prevent it,” said Morell. “After two or three go-arounds, they withdrew their petition.”
American Soy Story America has used soy for livestock and oil for well over 100 years. Until the 1940s, the United States imported the bulk of its beans from China (soy’s native land). American farmers beefed up domestic soybean production during World War II, when conflict with Japan cut off supply lines. Today, soy falls just behind corn as America’s top crop. The rise of soy from animal feed to superfood began when food scientists developed parFUSE/THINKSTOCK
tial hydrogenation, a chemical process used to solidify vegetable oil, for which soy was the prime candidate. Due to low cost, a long shelf life, and a belief that it was a healthy alternative to saturated fat, trans-fat soy oil dominated the processed food market. Next came the soy cereal, flour, and fake meats. Extracting soy oil leaves behind a high-protein byproduct, which was used as an industrial adhesive until manufacturers decided to promote it as food. The only obstacle was public image. In the 1970s, most Americans instinctively rejected soy-based meals. But marketers gradually overcame consumer resistance by rebranding soy protein as an upscale health food—one validated by science and treasured in the Orient. Fermented Soy The prevailing idea of soy as a key part of the Asian diet for several millenniums is a fable traced to American marketing. In truth, the ancient Chinese used soy more as a fertilizer than food. Soy is actually a relative newcomer to the Asian diet. In fact, the Chinese didn’t really start
Over 90 percent of U.S. soy crops are genetically engineered.
A Few Soy Facts Henry Ford encouraged a future for soy food, plastics, and fabrics. Ford wore a suit made of soy wool to promote his idea, but the material was so itchy that he couldn’t wear it for very long. Transgenic soy was introduced to American farms in 1997. By 2007, over 90 percent of U.S. soy crops were genetically engineered, with the primary design for herbicide resistance. In 2011, over 3 billion bushels of soybeans were harvested from nearly 74 million acres of U.S. cropland, according to the U.S. Department of Agriculture. The bean is heavily subsidized, and most of the harvest is still used to feed livestock. Today, soy is also used to make ink, building materials, fuel, crayons, candles, and lubricants. eating soy until they figured out methods to ferment it. According to nutritionist and author of “The Whole Soy Story,”
Dr. Kaayla Daniel, old-fashioned soy foods such as miso, natto, soy sauce, and tempeh are genuinely healthy because fermentation neutralizes most of the problematic aspects of the soy plant. It’s a matter of quantity as much as quality. Daniel says that in traditional Asian diets, soy was primarily used as a condiment. An investigation in the 1930s found that the Chinese got only 1.5 percent of their daily calories from soy, compared with 65 percent from pork. Due to strong flavors, fermented soy products are naturally eaten in small portions. “You’re not going to be eating something like natto several times a day,” Daniel said. However, modern soy protein—shaped into burgers, nuggets, chocolate bars, and other fun foods—is more likely to be consumed in substantial amounts. Daniel says eating a lot of these types of soy products is what leads to health problems. “Things like soy-protein isolate, soy-protein concentrate, textured vegetable protein, [and] hydrolyzed plant protein are not traditional soy foods at all, and they have multiple health risks, both from the soybeans and
from the processing,” she said. “If you’re going to recommend soy products for health, the only ones we can really support are those old ones.” Soy and Thyroid Those who regularly eat modern soy foods often complain of digestive distress, but a number of endocrine disorders have also been associated with soy consumption, especially thyroid issues. For many, soy lowers thyroid function, leading to weight gain and lethargy, says Daniel. For others, soy can hype up the gland or trigger autoimmune thyroid problems, such as Hashimoto’s disease. “We have a good 70 years of studies with soy having adverse effects on the thyroid,” she said. Daniel advises eliminating soy for those with thyroid problems, as well as for children, those with heart disease, women with a family history of breast cancer, or couples experiencing infertility. “It’s not a minor effect, and it can affect all parts of the body,” she said. “One of the problems with the health claim is people start to think they should eat soy every day, and that’s where they start to get into trouble.”
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B3 February 6–12, 2015
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Health Benefits of
Tea Pouring hot Chamomile flowers make a calming herbal tea.
Intelligent Fitness for the Baby Boomer and Beyond We Specialize In You! By Katrina Bertol The benefits of tea are no small sip. Tea can be warming, invigorating, soothing, and most importantly, health-promoting. With thousands of varieties, tea is a versatile drink and a great alternative to coffee or calorie-laden lattés. Many types of tea have outstanding health benefits, so while it’s easy to be overwhelmed by the vast amount of tea to choose from, a little knowledge can set you on the right path.
White. White tea is harvested the earliest of all of the teas. White tea has been found to contain more catechin antioxidants than green tea and therefore may be more effective at preventing cell damage, shrinking cancerous tumors, and stopping the growth of cancer cells. Because of its anti-microbial and anti-inflammatory properties, it may help reduce acne and other skin irritations.
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Rooibos. Rooibos tea, or red tea, is an herbal medicinal beverage that is acquired from the Aspalathus linearis, a bushy plant that is found in South Africa. Rooibos tea provides iron, calcium, potassium, copper, manganese, zinc, and magnesium. It is also a significant source of alpha-hydroxy acid. The alpha-hydroxy acid and zinc contents in red tea can be helpful for skin problems. This tea has many health benefits and may help with headaches, insomnia, colic or stomach pain in infants, diarrhea, and constipation. In the new study, data from Herbal. Almost every herb you can think of lected in previous studies can be steeped in hot water to make tea, each were analyzed using a statistical with its own unique benefits. For example: technique called “latent class analysis.”liver Thishealth. technique has • Dandelion tea promotes • Peppermint tea relieves digestive distress. • Ginger tea improves circulation and helps fight colds. priaterelieve for data that examines • Black cohosh helps menopausal the presence or absence symptoms.
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Green. Green tea is made from unfermented leaves and reportedly contains the highest concentration of polyphenols, a group of powerful antioxidants. Antioxidants are substances that fight free radicals, which are harmful compounds in the body that can alter cells and cause DNA and cell damage. Green tea has been consumed throughout the ages in India, China, Japan, and Thailand. In traditional Chinese and Ayurvedic medicine, practitioners use green tea as a stimulant, diuretic, astringent (to control bleeding and help heal wounds), and to boost the immune system. Other medicinal uses of green tea include boosting metabolism, regulating blood sugar, promoting digestion, and improving mental processes.
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Tea Varieties Every variety of tea has a different brewing time, but to get the maximum nutritional benefit from each tea, steep yours for three to six minutes. Ideally, you should first follow the directions on the box or speak to someone in your local teashop, as some oolong teas call for a 10-minute brewing time. The three most popular varieties of tea are green, black, and oolong. These varieties all come from the same plant. The differences between them are a result of the processing that each tea goes through.
Oolong. Oolong is the fat-busting variety of tea that will help suppress appetite and increase fat oxidation. By drinking a cup of oolong tea daily, along with maintaining a healthy diet and proper exercise program, you should be well on your way to shedding a few pounds and improving your health.
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Caffeine Content Many black, yerba mate, and green teas contain caffeine, which stimulates the central nervous system and acts as a diuretic. It is important to make sure you avoid caffeinated teas in the evening, especially if you have problems falling asleep, and save them for the morning or afternoon. Remember that if you are having caffeinated tea, drink an equal amount of water to avoid dehydration. If you are drinking herbal tea that contains little to no caffeine, you can drink an unlimited amount of it. Try to stick to three cups or less of black tea or five cups or less of green tea as a rule of thumb. But everyone has a different tolerance to caffeine, so if you are feeling jittery or having problems sleeping or concentrating, then perhaps it’s time to experiment with caffeine-free varieties.
away. Black tea has anti-inflammatory properties and may help relieve symptoms of arthritis, relieve stress, and boost metabolism. It may also lower the risk of heart attacks and strokes while reducing LDL (“bad” cholesterol).
The characteristics Yerba Mate. This tea is aclinical true powerhouse. to be most relevant in It is packed withfound antioxidants, vitamins, defining the three subtypes minerals, and other beneficial nutrients. The list includes vitamins A, B1, B2, niacin, B5, tom onset (beginning during C, and E; calcium; zinc; manganese; iron; pregnancy or after birth), selenium; potassium; magnesium; carotene; the fatty acids; chlorophyll; flavonols; polyphenols; inositol; and amino acids. Though it contains caffeine, yerba mate order, whether or not a tea will stimulate yourand mind and body without giving you the negative side effects plications during pregnancy usually associated with caffeinated beverages. Yerba mate tea may help relieve [Editor's note: In the symptoms of arthritis, slow digestion, liverstudy, subtype 1 was associated diseases, headache, rheumatism, weight gain, high cholesterol, and many other health issues. toms, followed by subtype 2; subtype 3 had the most Katrina Bertol is a registered holistic nutritionist, registered nutritional consultant of North practitioner, and From certifiedUniversity personal trainer. Carolina at Chapel Hill via This article was originally published on NaturallySavvy.com.
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Health & Fitness
B4 February 6–12, 2015
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The best way to ensure your child is eating clean food is to prepare it yourself using natural ingredients.
Beware of Food Additives in Children’s Food By Lilian Presti
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ur modern-day food supply contains many ingredients that have been shown to be problematic for young bodies. A number of common additives found in foods have been implicated in triggering symptoms ranging from behavioral disorders to asthma. Unfortunately, many parents mistakenly assume that if food additives have made their way onto the market, they are safe. However additive-containing foods can have side effects, especially when it comes to a developing child. To protect your child from the consequences of potentially harmful additives, it is important to be informed about them so that you can recognize and avoid them. MSG Monosodium glutamate (MSG) is regularly added to foods to improve their flavor and increase the rate of consumption. Manufacturers often add it to poor-quality foods to mask bad tastes and create an almostaddictive desire for their foods. Because toddlers are small and still developing (particularly their brains), they are more vulnerable to the effects of additives like MSG than adults. The following is a list of some of the problems related to its consumption: brain damage manifesting in headaches, restlessness, irritability, behavioral issues, and difficulty sleep-
ing; allergic reactions such as asthma-like symptoms, rashes, and heart palpitations; digestive issues such as weight gain, irritable bowel syndrome, and stomach upset; and nerve issues such as numbness. This is not the full list of symptoms. MSG is often found in the following foods: soups, stocks, gravies, sauces, chips, noodle meals, snack foods, and
Products labeled as ‘sugar-free’ routinely include at least one artificial sweetener. fast food, as well as some more upscale restaurant meals. Do not expect to always find “MSG� on the label. It can appear on labels under a variety of names. Artificial Sweeteners Artificial sweeteners are routinely added to foods, drinks, and even supplements to reduce the amount of sugar that manufacturers need to add. Products labeled as “sugarfree� routinely include at least one artificial sweetener. Although they are marketed as “safe� alternatives to traditional sweeteners, there are considerable research and testimonials that attest to their dangers. Aspartame, Splenda (or sucralose), acesulfame-K, saccharin,
and neotame are examples of artificial sweeteners currently added to foods and beverages. In some cases, aspartame may not even be labeled; instead, the ingredient list will carry the word “phenylalanine�— the amino acid in aspartame known to pose severe risks for certain individuals. Many of the issues related to the consumption of these artificial sweeteners revolve around the damage they can cause to the brain and nervous system, leading to headaches, depression, and poor brain function. They have also been shown to damage vital organs such as the liver and pancreas, as well as shrink the thymus gland and lower overall immunity. Artificial Colors Artificial coloring is often added to children’s food, as manufacturers know that kids are attracted to bright colors. It is used in breakfast cereals, juice drinks, candy, baked goods, certain cheeses, and medications, just to name a few. Even oranges can be sprayed with color to produce the signature bright orange color we associate with them. Artificial colors have been linked to hyperactivity, ADHD, learning disorders, asthma, visual problems, and nerve damage. They may also be carcinogenic. Interesting fact: Color is often made from petroleum or coal tar. Now, is that something you would want to put into your toddler’s body? Look for carrots and beets as natural color-
ing agents on the label instead of artificial colors. BHA and BHT Butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) “antioxidants� are added to foods that contain oils to prevent them from going rancid. They are often found in cooking oils, margarine, lard, crackers, cookies, bread, baked goods, croissants, potato chips, snack foods, and most commonly in cereals. BHA and BHT could lead to a full range of reactions, such as asthma, insomnia, depression, fatigue, learning difficulties, and behavioral problems. They are even implicated in causing cancer. Some countries, such as Japan, have banned them from use in foods. To conclude, here are some simple strategies to follow to help your child avoid dangerous additives: 1. Minimize consumption of processed foods, such as canned, boxed, bagged, and frozen foods. 2. Avoid fast food restaurants as much as possible. 3. Start reading labels, and chose products that are labeled “preservative-free.� 4. Prepare as much of your children’s food as you can yourself from natural ingredients. Lilian Presti is a registered holistic nutritionist who has worked in the nutrition and corporate wellness fields for over a decade. This article was originally published on NaturallySavvy.com.
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By Marjorie Miller When parents and children have electronic devices on after bedtime, poor sleep is likely. Household rules about technology at night and a regular bedtime routine can help families get better sleep and more of it, experts say. For a new study published in the journal Sleep Health, researchers evaluated households in the United States with children aged 6 to 17 years old through Internet-based interviews. A total of 1,103 parents or guardians of an average age of 42 completed surveys. Fiftyfour percent were female.
“We were interested in parental perception of the importance of sleep duration and sleep quality, habits, and routines of the families and children, and obstacles preventing adequate sleep,� says Orefu Buxton, an associate professor of biobehavioral health at Penn State. Although the majority of parents endorsed the importance of sleep, 90 percent of children didn’t get the full amount of time recommended for their age group. Some of the primary consequences of poor sleep among children and adolescents are behavioral problems, impaired learning and school performance, sports injuries, problems
with mood and emotional regulation, and a worsening of healthrelated issues, including obesity. Evidence also indicates that in adolescence, lack of sleep may be related to high-risk behaviors such as substance abuse, suicidal behaviors, and drowsy driving. 24/7 Society Experts recommend that children between the ages of 6 to 11 get at least nine hours sleep, and teenagers should get at least eight hours. The survey suggested several potential reasons for poor sleep: C Electronic devices in the bedroom C Busy daily schedules with com-
peting work, school, social, and recreational activities C Noise from vehicular traffic, commercial or industrial activity, and neighbors “An important consequence of our modern-day, 24/7 society is that it is difficult for families— children and caregivers both—to get adequate sleep,� Buxton says. “Good quality and sufficient sleep are vital for children,� Buxton says. “Just like a healthy diet and exercise, sleep is critical for children to stay healthy, grow, learn, do well in school, and function at their best.� From Penn State University via Futurity.org
Health & Fitness
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Is Lack of Sleep Affecting Your Metabolism? By Victoria Ann Diaz Over the years, many studies have shown how a lack of quality sleep can have a major impact on our health. In 2014, the Centers for Disease Control and Prevention (CDC) called insufficient sleep a “public health epidemic,� noting that over 50 million American adults suffer from a sleep-related disorder. “Sleep is increasingly recognized as important to public health, with sleep insufficiency
as dehydration and vitamin deficiency, and health factors such as pain, sleep apnea, and even some medications can contribute to sleep deprivation. And this, in turn, can have significant impact on your metabolism and overall well-being. Sleep and Metabolism The process of metabolism enables our bodies to convert the food we eat into energy for optimal functioning and health. Our bodies immediately utilize the fuel generated through
Finding Balance Although genetics play a significant role in how well each person’s metabolism works, so does lifestyle. Along with sleep, factors such as eating habits, dietary choices, stress levels, and exercise can all impact how well your body executes its essential functions. So, what can you do to boost your metabolism and get better sleep amid a hectic lifestyle? Taking an integrative approach to mind-bodyspirit wellness can help
Nearly one-third of Americans get six hours of sleep or less on a regular basis, instead of the recommended seven to eight hours.
diet. Minimize solid fats like margarine or lard, eliminating saturated and trans fats. 5. Drink plenty of water to stay hydrated. Decrease your intake of caffeine and alcohol.
Persons experiencing sleep insuďŹƒciency are also more likely to suer from chronic diseases.
GIULIO FORNASAR/ISTOCK/THINKSTOCK
Centers for Disease Control and Prevention linked to motor vehicle crashes, industrial disasters, and medical and other occupational errors. ‌ Persons experiencing sleep insufficiency are also more likely to suffer from chronic diseases such as hypertension, diabetes, depression, and obesity, as well as from cancer, increased mortality, and reduced quality of life and productivity,� the CDC website states. Sleep is important to reset, repair, and rejuvenate the body’s systems. Yet in a national survey conducted between 2005 and 2007, nearly one-third of those surveyed said they get six hours of sleep or less—instead of the recommended seven to eight hours— on a regular basis. Many things, including lifestyle factors such as stress and anxiety, nutritional factors such
this process and store any extra for future use, much of it as fat. When your body doesn’t get enough rest, it will go into stress mode, which can easily contribute to weight gain and sluggish metabolism. Lack of sleep can directly impact the hormones that regulate blood sugar, fat storage, appetite, and feeling satisfied. For example, an elevated ghrelin hormone leads to increased appetite, decreased leptin prevents a person from feeling full, reduced insulin secretion results in blood sugar irregularities, and increased cortisol contributes to greater fat storage. A weakened metabolism, in turn, can make you feel more tired and increase your risk for obesity, metabolic syndrome, diabetes, heart disease, and even cancer.
you create an optimal balance for your health and overall wellbeing. Here are some tips to help you on your way: 1. Eat small meals and snack more frequently for sustained energy and blood sugar levels. 2. Decrease or eliminate highly processed foods, as well as those containing sugar, artificial sweeteners, and chemical preservatives. 3. Opt for more leafy greens and lean protein. Keep it simple, natural, and fresh. 4. Incorporate healthy fats, like those found in avocado and fish, into your
6. Eliminate tobacco use and minimize exposure to environmental toxins. 7. Stay mobile throughout the day and maintain a regular exercise routine. 8. Remember to take time out to lower your stress level, relax, and have fun. Victoria Ann Diaz is a certified integrative health and life coach and graduate of the Institute for Integrative Nutrition. In her Life Balance Health Coach practice, she supports clients with a mindful-living approach to health and wellness. For more information, visit LifeBalanceHealthCoach. com.
Water: Element of Power and Patience By Jennifer Dubowsky In the philosophy of Chinese medicine, there are five elements: wood, fire, earth, metal, and water. These five elements are not simply the materials associated with each of the names; rather, they are metaphors for describing how things interact and relate to each other. Each of the five elements represents an aspect of a dynamic process and phases of change. Water is the element of winter. Therefore, this is a good time to discuss it. Water is one of the most powerful elements. In nature, we have seen water’s dangerous wrath—remember the tsunami in Southeast Asia? Yet, water is
also patient and slow. We see how water can slowly smooth the surface of a rock through years of continual, gentle persistence. From this
The Chinese Character for Tao.
example, we can understand that water represents fluidity or the ability to “go with the flow.� I really appreciate this aspect—
water is quiet, still, and patient, yet unyielding, determined, and unstoppable. Water has the ability to adapt, to go with the flow when necessary, to exercise determination when needed, and to be a source of growth and nourishment. For my logo, I use the Chinese symbol that signifies the Tao. “Tao Te Ching,� better known as the Tao, is a book written by Lao Tzu, an ancient Chinese philosopher. Literally translated, the Tao means “the way.� It is the source of great wisdom and some famous Chinese sayings, such as “even a thousandmile journey starts with a single step.� The Tao symbol is often compared to water: clear, colorless, and able to form itself as both
a wave and a little trickle. All beings depend on water for life, and even the hardest stone cannot stand in its way forever. I love the symbolism of water in traditional Chinese medicine because water represents the epitome of adaptability and strength all at once. Jennifer Dubowsky, LAc, practices acupuncture in Chicago. She earned her Bachelor of Science in kinesiology from the University of Illinois and Master of Science in oriental medicine from Southwest Acupuncture College in Colorado. She completed an internship at the Sino-Japanese Friendship Hospital in Beijing. For more information, visit TCM007.com. BERETA/ISTOCK/THINKSTOCK
In Chinese medicine, water is the element of the winter season.
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Health & Fitness
B6 February 6–12, 2015
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Are Hot Flashes Bad News for Women’s Hips? By Patricia Donovan Women who go through moderate to severe hot flashes and night sweats during menopause tend to have higher rates of hip fracture, according to a new study. Women with these symptoms also tend to have lower bone mineral density than peers without menopausal symptoms. The study followed thousands of women for eight years. After adjusting for age, body mass index, and demographic factors, it found that women who reported moderate to severe hot flashes showed a significant reduction in bone density in the femoral neck region of their hips over time. They were nearly twice as likely to have a hip fracture during the followup period. Jean Wactawski-Wende of the University at Buffalo School of Public Health and Health Professions says the research team examined data from 23,573 clinical trial participants, aged
50 to 79, who were not using menopausal hormone therapy nor assigned to use it during the trial. They conducted baseline and follow-up bone density examinations in 4,867 of these women. Wactawski-Wende is a professor in the department of epidemiology and environmental health, as well as the department of obstetrics and gynecology in the School of Medicine and Biomedical Sciences. Doubled Risk “We knew that during menopause, about 60 percent of women experience vasomotor symptoms (VMS), such as hot flashes and night sweats. They are among the most bothersome symptoms of menopause and can last for many years,” says Wactawski-Wende. “It also was known that osteoporosis, a condition in which bones become structurally weak and more likely to break, afflicts 30 percent of all postmenopausal women in the United States and Europe, and that at least 40
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Researchers think moderate to severe hot flashes may have a link with reduced bone density.
percent of that group will sustain one or more fragility fractures in their remaining lifetime,” she says. “What we did not know,” says Wactawski-Wende, “was whether VMS are associated with reductions in bone mineral density or increased fracture incidence. “Women who experience vasomotor menopausal symptoms will lose bone density at a faster rate and nearly double their risk of hip fracture,” she says, “and the serious public health risk this poses is underscored by previous research that found an initial fracture poses an 86 percent risk for a second new fracture. “Clearly more research is needed to understand the relationship between menopausal symptoms and bone health. In the meantime, women at risk
Women at risk of fracture may want to engage in behaviors that protect their bones, including increasing their physical activity and ensuring they have adequate intakes of calcium and vitamin D. Jean Wactawski-Wende, professor, University at Buffalo
The prospective observational study appears online in the Journal of Clinical Endocrinology & Metabolism.
Initiative (WHI), initiated by the National Institutes of Health in 1991 to address major health issues causing morbidity and mortality in postmenopausal women. The WHI consisted of three clinical trials and an observational study undertaken at 40 clinical centers throughout the United States, including the University at Buffalo Clinical Center directed by Wactawski-Wende.
This study used data and study participants from the Women’s Health
From University at Buffalo via Futurity.org
of fracture may want to engage in behaviors that protect their bones including increasing their physical activity and ensuring they have adequate intakes of calcium and vitamin D.”
Tips to Soothe Those Nagging Pains ANDREYPOPOV/ISTOCK/THINKSTOCK
Hamstrings, running up the back of your thigh, also commonly contribute to pain. To stretch, stand with support, place one heel upon a chair or step, and lean forward, keeping your face and chest lifted and back straight. Hold for 20–30 seconds and repeat twice on each side.
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That achy neck. Those tense shoulders. A dull but steady pain in your lower back. We’ve all experienced these nagging pains. Stress, inadequate sleep, poor nutrition, lack of exercise, and even poor posture are often behind simple aches and pains. Over time, our musculoskeletal system may become weak and strained, leading to inf lammation, pain, and discomfort. This increased pain and stress can negatively impact other parts of the body and may eventually require surgical interventions, such as joint replacement or muscle repairs. Aside from being a nuisance, managing pain is also
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best way to ensure that you make gains critical to your body’s optimal mechanics. Try a combination of interval exercises and strengthtraining workouts to maintain your body’s lean muscle mass, giving your body support.
Eat Right. A healthy diet provides your body with the micronutrients and macronutrients needed to heal tissues and optimize body function. Those experiencing pain might consider reducing grains, dairy, sugar, legumes, and alcohol. Additionally, water aids inflammation reduction and decreases muscle tension. Staying hydrated is important for pain management. When might a nagging pain require professional attention? Ask yourself: “Has it worsened over time? Has it impacted sleep or other daily activities?” If so, consult a health care professional, such as a physical therapist, who can determine the cause of your pain, initiate hands-on techniques to relieve the discomfort, and prescribe exercises to improve body alignment and prevent a recurrence. Pain is your body telling you that something isn’t quite right. Listen to the message and respond to it. And remember, prevention is key. A pain-free life means more time doing what you love with those you love.
Stretch. Stretch major muscle groups after exercise or while warming up. Try something simple, such as a doorway chest stretch, opening the chest and releasing the neck.
Elizabeth Polis is a physical therapist and the founder of Core Wellness & Physical Therapy in Alexandria, Va. This article was originally published on NaturallySavvy.com.
Stretching major muscle groups after exercise or while warming up will help ease aches and pains afterward.
expensive. According to a 2011 report from the Institute of Medicine, pain costs society over $500 billion annually in the United States. Pain is our body telling us that something isn’t quite right. Consider these tips for dealing with a nagging pain and, even better, preventing one in the first place. Sit Up. Your mother always told you, “No slouching.” Now you know why. The effects of poor posture are most often felt in the back and neck, as their ligaments and connective tissues tighten due to inactivity or prolonged sitting. Consider setting an hourly timer as a reminder to sit up and avoid sinking into your desk. Or use this opportunity to get up and move for a few minutes. Move. Regular movement, especially walking, helps your body maintain ample strength, stability, and flexibility. Shoot for 30 minutes over the course of the day, minimum. Diversifying your fitness and activity routine is the
Staying hydrated is important for pain management.
Health & Fitness
B7 February 6–12, 2015
www.TheEpochTimes.com
Lead Paint May Still Lurk on the Porch By Mark Michaud
housing stock was constructed prior to the ban on lead paint in 1978.
Housing regulations have been key to lowering rates of lead poisoning, but new research finds that porches may remain a danger to children’s health. “This study shows that porches are an important potential source of lead exposure for children,” says study coauthor Katrina Korfmacher, director of the Community Outreach and Engagement Core of the University of Rochester Medical Center. “It is becoming clear that porch dust lead can be effectively reduced through repairs, cleaning, and maintenance.” Lead is a neurotoxin and has significant health, learning, and behavioral effects, even at levels previously thought to be safe. While federal, state, and municipal laws have contributed to a significant decline in the overall levels of childhood lead poisoning, rates remain high in some communities, particularly low-income urban areas with older rental housing. An estimated 19 percent of homes in the United States contain lead paint hazards; this number rises to 35 percent in the homes of individuals below the poverty line. In Rochester, N.Y., where the study was conducted, more than 86 percent of the
Lead Laws Some local communities, including Rochester, have adopted ordinances that require owners and landlords to take steps to ensure that the interiors of rental properties are “lead safe.” However, in many instances these requirements stop at the front door and do not cover exterior spaces and structures such as porches. No communities have standards limiting the amount of lead in dust on porches, because there is no federal standard and there has been limited evidence that mitigating lead hazards in these instances is feasible. Porches hold the potential to be a source of lead hazards for young children, either from lead dust being tracked or blown into the house or through direct exposure. This is especially true in urban neighborhoods where porches often serve as the “front yard” where children play.
An estimated 19 percent of homes in the United States contain lead paint hazards.
Porch Floors The researchers sampled lead paint levels on porches at 79 homes in Rochester that had recently undergone lead abatement. Before work began, the researchers found that porch floor dust lead levels were nearly four times greater than dust lead levels on interior floors. When dust lead levels were higher on the porches, lead dust levels were also higher on the interiors of homes. After the porches were replaced or
DENIS JR. TANGNEY/ISTOCK/THINKSTOCK
In some places, requirements for paint safety stop at the front door and do not cover exterior spaces and structures such as porches.
repainted, the porch dust lead levels significantly declined, indicating that property owners can effectively address the hazard. The study also finds that when interiors were treated for lead paint but no work was done on the exterior, the porch dust lead levels rose immediately after work, most likely from workers tracking dust and debris onto the porches. These findings appear to indicate that steps taken to make the interior
of homes more “lead safe” may inadvertently be causing the porches to become more hazardous. “Without a porch standard, no one was held accountable for cleaning porches after interior renovations,” says lead author Jonathan Wilson, acting director of the National Center for Healthy Housing (NCHH). “Lead on porches should be addressed and standards for porch lead dust must be adopted to protect children from inadequate cleanup.”
The new study was a partnership among NCHH, the University of Rochester Medical Center, the City of Rochester, and Action for a Better Community, a Rochester-based nonprofit organization. The U.S. Department of Housing and Urban Development provided funding for the work, which appears in the journal Environmental Health. From University of Rochester via Futurity.org
‘Safe’ Pesticide Could Be an ADHD Culprit By Robin Lally New research suggests that a commonly used pesticide found on lawns, golf courses, and vegetable crops may raise the risk of attention deficit hyperactivity disorder (ADHD). The pesticide may alter the development of the brain’s dopamine system, which is responsible for emotional expression and cognitive function. Mice exposed to the pyrethroid pesticide called deltamethrin in utero and through lactation exhibited several features of ADHD, including dysfunctional dopamine signaling in the brain, hyperactivity, attention deficits, and impulsive-like behavior. ADHD most often affects children, with an estimated 11 percent of children between the ages of 4 and 17—about 6.4 million—diagnosed as of 2011. Boys are three to four times more likely to be diagnosed than girls. While early symptoms, including an inability to sit still, pay attention, and follow directions, begin between the ages of 3 to 6, diagnosis is usually made after the child starts attending
school full-time. Importantly, in this study, the male mice were affected more than the female mice, similar to what is observed in children with ADHD. The ADHDlike behaviors persisted in the mice through adulthood—even though the pesticide, considered to be less toxic and used on golf courses, in the home, and on gardens, lawns, and vegetable crops, was no longer detectable in their systems. Evidence in Humans Although there is strong scientific evidence that genetics play a role in susceptibility to the disorder, no specific gene that causes ADHD has been found, and scientists believe that environmental factors may also contribute to the development of the behavioral condition. Using data from the National Health and Nutrition Examination Survey (NHANES), the study also analyzed health care questionnaires and urine samples of 2,123 children and adolescents. Researchers asked parents whether a physician had ever diagnosed their child with ADHD and cross-referenced each child’s prescription drug
history to determine if any of the most common ADHD medications had been prescribed. Children with higher pyrethroid pesticide metabolite levels in their urine were more than twice as likely to be diagnosed with ADHD. Assessing Risk These findings provide strong evidence, using data from both animal models and humans, that exposure to pyrethroid pesticides, including deltamethrin, may be a risk factor for ADHD, says lead author Jason Richardson, an associate professor in the department of environmental and occupational medicine at Rutgers Robert Wood Johnson Medical School and a member of the Environmental and Occupational Health Sciences Institute. “Although we can’t change genetic susceptibility to ADHD, there may be modifiable environmental factors, including exposures to pesticides, that we should be examining in more detail,” says Richardson. Young children and pregnant women may be more susceptible to pesticide exposure because their bodies do not metabolize the chemicals as quickly. This is why human studies need to be
TOBIAS HELBIG/ISTOCK/THINKSTOCK
Mice exposed to a pesticide called deltamethrin in utero and through lactation exhibited several features of ADHD. Deltamethrin is commonly used on lawns, golf courses, and vegetable crops.
conducted to determine how exposure affects the developing fetus and young children, Richardson says.
“We need to make sure these pesticides are being used correctly and not unduly expose those who may be at a
higher risk,” he says. From Rutgers University via Futurity.org
Health & Fitness
B8 February 6–12, 2015
www.TheEpochTimes.com
WORKOUT OF THE WEEK
5 Pilates Exercises You Should Be Doing Now By Ashley Whitson ver the past few decades, the Pilates Method has become a mainstream fitness routine. Joseph Pilates (Dec. 9, 1883–Oct. 9, 1967), born in Germany, was actually a sickly child who suffered from asthma, rickets, and rheumatic fever. This motivated him to study the body in search of self-healing. Pilates dedicated his life to proper
movement and strength development by studying bodybuilding, selfdefense, yoga, qigong, and gymnastics. He believed that modern society’s way of life led to poor posture and inefficient breathing. To counter the effects of modern living, Pilates developed a series of exercises to build core strength. Mastering the following five Pilates exercises will help you have healthy movement.
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Knee Folds This exercise is meant to stabilize the lower back by activating the transversus abdominis (a deep core muscle that acts like a corset to stabilize the trunk), and the psoas (a core muscle that ties to the back of the diaphragm). 1. Lie on your back with knees bent and heels in line with your sits bones (the two bony landmarks on your buttocks).
2.Find your neutral pelvis so that the front hip bones are on the same plane as your pubic bone. You should have a natural curve to your lower back. If you are unsure where your neutral pelvis is, tuck and untuck your pelvis several times; feel the two extremes and then settle in the middle.
Single-Leg Circles
2. Use your deep abdominal muscles to lift one foot at a time very slightly off the mat, while keeping your hip flexors relaxed and your pelvis stable. Let your legs be dead weight and pull your belly button to your lower back. 3. If you are comfortable, bring both legs all the
way up to a table-top position. Tap the toes of one or both feet down to the floor for an extra challenge. Make sure there is no movement in your lower spine throughout. Do as many repetitions as you can with controlled breathing and maintain tension in the abdominals, rather than the neck and shoulders.
Pelvic Curls With Stability Ball
This exercise will lengthen the muscles of the legs and provide pelvic stability. 1. Lie on your back with both legs straight and together. Raise one leg about 45 degrees and slightly turned out from the hip. The other leg should remain on the floor. 2. Make small circles with the raised leg from the hip socket. Use your abdominals to stabilize the pelvis. Do 10 circles in one direction and then 10 in the other direction. Repeat with the other leg.
This is the classic pelvic curl exercise to strengthen the glutes, with the addition of the stability ball to help engage the abdominals and challenge balance. 1. Lie on your back with both feet up on a stability ball. 2. Press both heels into the ball to engage the buttocks and lift the pelvis off the floor. Make sure you are pulling your stomach in and up, so you do not arch your back. Your hamstrings and glutes should do the work, not your lower-back muscles. Keep the abdominals engaged and steady yourself on the ball. 3. Roll down one vertebrae at a time from the top of the spine to the pelvis to return to the starting position. Don’t tense up your shoulders and neck. Aim for 6–8 quality repetitions.
Teaser This is a challenging exercise for the abdominals, so you should work up to it. Teaser can help you maintain or gain the strength needed for getting up and off the floor from a lying position. 1. Start with single-leg teaser by lying on your back
Ashley Whitson is an ACE-certified personal trainer, Pilates certified instructor, pre/postnatal exercise specialist, Functional Movement Systems professional, Neurokinetic Therapy practitioner, and professional dancer in New York. For more information see: AshleyWhitsonPersonalTrainerNYC.com
and bending one leg with your foot flat on the floor; the other leg should be extended. Arms should be down by the sides with the chest open. 2. Press the heel that is down into the floor to help engage the glutes. Simultaneously lift the other
leg up to a 45-degree angle. Also lift the torso up to balance on the sits bone. Arms should be extended off the shoulders and the spine should be long. Slowly lower the torso and leg down to the floor with control. Then try the other side.
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3. To progress to full teaser, stretch both legs on the floor. In one fluid motion, raise the legs and torso up to balance on the sits bones. Your spine should be long. You can try with both legs bent first. Aim for 6–8 quality repetitions.
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Plank to Push-Up This is an advanced trunk stability exercise that will also strengthen your arms. You can regress the exercise by doing a modified plank with the knees down and then work up to the full plank. The plank to push-up will teach you to keep the core engaged and move in one piece, which
is needed for more complex exercises. 1. Begin on all fours with joints stacked. Wrists should be directly under the shoulders. Push strongly away from the floor to stabilize your shoulder blades. Extend one leg back and then the other to come
into the plank position. Make sure your body is in one line with your abdominals and glutes engaged. 2. Keep your torso solid as you perform a pushup without collapsing in the lower back. Make sure to keep your elbows squeezed into your
ribs to engage your latissimus dorsi muscle and protect your shoulders. Lower as far as you can and then press back to the starting position. Do as many quality push-ups as you can. Then rest and repeat.