B1 June 19–25, 2015
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INDOOR TANNING Is a Safer Alternative to Sitting in the Sun?
By Diana Bowman
J
une 21 marks the official start of summer, signaling months of long days spent in the sun, vacations to warm and tropical locations, and, of course, suntans. In a quest for a perfect tan, many people—especially young white women between age 18 and 25—may head to a tanning salon, using tanning booths,
sunbeds, and sunlamps to kick-start their tans. Others (including people who are more prone to burn instead of tan) may head to the salon to slowly develop a “base tan,” with the mistaken belief that it will prevent a sunburn. For many consumers of indoor tanning salons, this approach offers what they believe to be a safer alternative to outdoor tanning. But here’s the thing: Indoor tanning is just as damaging to your health as lying out in the real sun.
Indoor Tanning Isn’t Risk-Free In the United States, approximately five million individuals are diagnosed and treated for skin cancer each year, making it the most common type of cancer in the country, so common that most of us know at least one person who has been diagnosed with skin cancer. See Tanning on B2
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B2 June 19–25, 2015
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INDOOR TANNING Is a Safer Alternative to Sitting in the Sun?
Think Again
Tanning continued from B1 Of these, melanoma is the deadliest form of skin cancer (relative to others like basal and squamous cell carcinomas), accounting for approximately 9,000 deaths each year in the United States. Skin cancer is associated with ultraviolet (UV) radiation exposure from both the sun and artificial sources such as UV-emitting tanning devices found in indoor tanning salons. These devices emit UVA rays, UVB rays, or a combination of both. Exposure to UV radiation has well-documented adverse health effects. It is a known human carcinogen, so exposure to UV radiation may cause cancer. To your skin, there isn’t a difference between UV radiation from the sun and UV radiation from a tanning device. In 2009, the International Agency for Research on Cancer (IARC), part of the World Health Organization (WHO), classified UV-emitting tanning devices as a Group I carcinogen—the classification for the most dangerous cancer-causing substances. That means tanning booths and beds, sunlamps, and other artificial tanning devices are in the same category as tobacco smoke. That’s right, the world’s leading authority on cancer research considers indoor tanning devices to be as dangerous as tobacco smoke from cigarettes. That’s a strong statement to make, but it is backed up by a robust and growing body of evidence linking UV tanning devices to health problems. The use of UV tanning devices has been linked to skin and eye melanomas. Of the five million cases of skin cancer diagnosed each year in the United States, researchers have estimated that 8 percent (or 400,000) of these cases can be attributed to indoor tanning. About 30 million people tan indoors in the United States every year, and about 2.3 million of them are teens. And research indicates, for example, that the lifetime risk of skin melanoma increases by 75 percent among people who began using UV tanning devices before the age of 35 (called young exposure). Yes—75 percent. That figure alone should be enough to make some of us rethink the importance of that tan. And if the increased risk of skin cancer isn’t enough, what about the increased risk of eye damage, wrinkles, and other forms of premature aging of the skin? It begs the question— is that tan really worth it? Eight percent of skin cancer cases diagnosed in United States annually can be attributed to indoor tanning. Limited Regulatory Oversight for Indoor Tanning Indoor tanning might be unhealthy, but its popularity, especially among young people, hasn’t dampened. Research-
ers in Texas found that apartment buildings near some college campuses offer free indoor tanning to lure students. And a study of 125 college and university campuses in the United States found that almost half had indoor tanning facilities on campus or in off-campus housing. Why haven’t governments
In 2011, Brazil became the first country in the world to ban the use of commercial indoor tanning for nontherapeutic purposes. taken a more aggressive role in regulating the industry, including implementing partial or complete bans for cosmetic tanning? This seems a pretty obvious question, given the flurry of legislative and regulatory action that we have witnessed over the last decade or two in relation to the tobacco industry. Today, smoking cigarettes is more and more expensive (due to ever-increasing taxes), highly regulated, and, in many regions, socially unacceptable. Several countries have taken steps to regulate indoor tanning. In 2011, Brazil became the first country in the world to ban the use of commercial indoor tanning for nontherapeutic purposes for all age groups (the country had already banned tanning for minors in 2002). Australia quickly followed. As of today, all but one Australian state prohibit individuals from operating a commercial tanning business. There are significant financial penalties for breaking the law. It is anticipated that the ban will help to reduce the incidence of skin cancer in the Australian public over time. A number of other countries—including France, Italy, and the United Kingdom— prohibit people under 18 from indoor cosmetic tanning. But regulations in the United States aren’t nearly as strict. Commercial indoor tanning operations are regulated through a patchwork of state registration, licensing, and/ or inspection requirements. The nature of the regulations varies greatly and so too does the strength of enforcement. The majority of states regulate the use of tanning devices by minors in some way. Seventeen states require parental accompaniment or parental consent for the use of a tanning bed by minors. Maximum exposure times
and the provision of eye protection to the minor are also common in these states. Eleven states—including California and Texas—have gone further and created legislation that prohibits indoor tanning by minors. But eight states still have no such protections. In these states, despite the overwhelming epidemiological evidence, minors may engage in unhealthy tanning practices without any checks and balances to help minimize the risks. On the federal side, the Food and Drug Administration (FDA) reclassified indoor tanning devices as Class II medical devices in 2014. That means manufacturers will need to include a warning that people under 18 shouldn’t use these devices and need to meet other regulatory requirements. And as of 2010, there is a 10 percent federal excise tax on tanning services. What Can Be Done to Protect Minors? The demand for that bronzed look remains high (the indoor tanning industry is valued at $2.6 billion), and this is unlikely to change any time soon given the aesthetic appeal. And while a call for an outright ban may make sense from a public health perspective, such a call would be highly unpalatable to consumers, business operators, and the states, which benefit from the economic activity. But more should and can be done to protect young tanners. A
Research indicates that the lifetime risk of skin melanoma increases by 75 percent among people who began using UV tanning devices before age of 35. first step would be for all states to follow the lead set by, for example, California, and enact legislation that prohibits minors from using indoor tanning facilities. Across all states, maximum exposure times and requirements for the provision of eye protection for all clients, regardless of age, should be introduced and strictly enforced. Greater education around the risks of exposure, but especially young exposure, is also needed. Diana Bowman is an associate professor of health management and policy at the University of Michigan. This article was previously published on TheConversation.com
Health & Fitness
B3 June 19–25, 2015
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Chia Chocolate Superfood Bites
COURTESY OF EMBODY WELLNESS
False Positive Mammograms Can Stress Women for Years By Kristine Snedker Women who receive a false positive breast cancer diagnosis may still feel signs of stress and depression years later. Scientists say improving mammogram accuracy could help. Women who have been through a mammography screening that initially shows signs of something being wrong, but at follow-up examinations are declared healthy, can be slow to feel reassured. “Our new study shows that facing a potential breast cancer diagnosis has a negative John Brodersen, effect. So far, we associate research have believed that professor, University women who only of Copenhagen had to undergo physical examinations or additional mammography would feel mentally better than women who had to undergo biopsy or surgery,” said Bruno Heleno from the Research Unit for General Practice
By Christine Beal Dunst & Stephanie Rapp
These superfood bites help with everything from digestion of carbs and fats to skin health and blood sugar stabilization.
For each woman who dies of breast cancer, there are 200 women who receive a false positive.
These little bites are chock-full of antioxidants, minerals, and good fats.
RECIPE
*Use organic, if possible -
1 cup raw almonds 1/2 cup raw pumpkin seeds 16 Medjool dates Bowl of warm water 2 tablespoons chia seeds 1 tablespoon ground flax seeds 4 tablespoons raw cacao powder 2 tablespoons nut butter (we used almond butter) 2 tablespoons melted coconut oil Optional: 2 tablespoons protein powder (chocolate works well) Optional: coconut flakes, hemp seeds, sunflower seeds, sesame seeds, cinnamon, matcha (for a nice green bite), cacao nibs, or mini dark chocolate chips for rolling.
Soak the Medjool dates in a bowl of warm water. Put the almonds and pumpkin seeds in your blender or food processor and process until a rough flour forms (about 30 seconds). Remove the pits from the soaked Medjool dates and add them to your blender along with around 1–2 tablespoons fresh water and process until a thick, sticky paste forms.
Add all of the other ingredients and blend again until everything is evenly combined. Roll the mixture into golf-sized balls (makes about 20). Optional: Sprinkle coconut flakes, hemp seeds, sunflower seeds, sesame seeds, cinnamon, or cacao nibs on a flat surface and roll the bites in the toppings to coat. Freeze the chia chocolate superfood bites for about an hour and then transfer to the fridge, eat, and feel energized! Store the bites in an airtight container in your fridge until they are all gone. Tip: Feel free to add in 1 tablespoon hemp seeds, coconut flakes, goji berries, dried cranberries, adaptogens like ashwaganda powder, or any other superfood you have on hand. You can also swap the ground flax for hemp seeds or more chia. Try these power snacks and be on your way to embody wellness. Christine Beal Dunst and Stephanie Rapp are the co-founders of Embody Wellness Company, specializing in creating customizable holistic wellness and nutrition programs targeted at life’s most important milestones: marriage, children, and career. For more information, visit EmbodyWellnessCompany.com
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These little chia chocolate superfood bites pack a big punch. Don’t be fooled by their trufflelike appearance and decadently delicious taste. They are nutrient dense, protein rich, omega-3 boosting, energy enhancing powerhouses. Say that three times fast! Made from superfoods without any refined grains or sugars, these vegan, take anywhere snacks are great for pre- or postworkout fueling, breakfast on the go, or a midafternoon snack to power you through that 4 p.m. slump. We even love them as dessert. Almonds are not only high in protein and healthy fats, they are also packed with vitamin E, which fights free radicals to leave your skin glowing. The sprouted pumpkin seeds in this recipe are another rich source of antioxidants, as well as zinc and manganese. Almonds basically help with everything from digestion of carbs and fats to skin health and blood sugar stabilization. Fabulous! Chia seeds … oh where to begin with the small but mighty chia? Chia seeds are high in fiber, omega-3, calcium, protein, and iron. Accordingly, they help improve your digestion, skin, energy levels, hydration, and bone strength.
Women were deeply affected by false alarms even several years after they found out they didn’t have breast cancer.
at the University of Copenhagen. “It now turns out that there is no difference between having to undergo a physical examination or surgery. Being told that you may have cancer is what affects, stresses, and worries you.” Reduce False Positives The study excluded other factors, such as social and financial conditions, which may otherwise affect a woman’s mental state. For the study, published in the journal Annals of Family Medicine, researchers followed 1,300 women for four years. The women, all who had been through a mammography screening requiring follow-up examinations, completed five questionnaires with questions about their mental state, for example. The results showed that the women were deeply affected by the false alarm even several years after they found out they didn’t have breast cancer. “We must do everything we can to reduce the number of false-positive mammograms. We must also be better at informing ... women that there may be psychological consequences associated with a mammography screening, and that many women receive false positives,” said John Brodersen, associate research professor. “For each woman who dies of breast cancer, there are 200 women who receive a false positive. We may consider discussing whether the negative effects of mammography outweigh the positive effects, and whether it is time to reassess the mammography screening program.” This article was originally published by the University of Copenhagen in Denmark. Republished via Futurity.org under Creative Commons License 4.0.
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B4 June 19–25, 2015
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Postnatal Depression Is a Continuation of Existing Mental Health Problems
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ostnatal depression affects around one in six mothers. In this sense, it’s the most common complication of pregnancy. The effects of postnatal depression on children’s emotional development can be profound. These children have more mental health and behavioral problems as they grow up. And in low-income countries, the effects of maternal depression extend to higher rates of childhood stunting and physical illness. Postnatal depression has always been seen as different than other mental health problems. That thinking dates back to the mid-19th century, when French psychiatrist Louis Victor Marcé published a monograph on the “madness of pregnant women.” He introduced the idea that the postnatal period is one of higher risk for mental health problems. The idea evolved that postnatal depression was linked to the hormonal changes that accompany pregnancy and childbirth. Women with postnatal depression were not viewed as having higher risks of depression at other times in life. About 20 years ago that thinking began to shift. We realized that having a mental health problem earlier in life was a risk factor for mental health problems during the perinatal period (throughout pregnancy and after birth). Our research paper, published in The Lancet, shows that, overwhelmingly, perinatal depression is a continuation of mental health problems from earlier in life. This provides one of the most comprehensive pictures of mental health from the second to the fourth decade anywhere in the world. Continuation of Earlier Problems The new research draws on a Victorian study that tracked adolescents across 25 years. We contacted 1,000 women participants every six months
Most women with high levels of perinatal depressive symptoms had a history of mental health problems before pregnancy.
between the ages of 29 and 35 and enrolled 384 women with 564 pregnancies. To assess the women’s depressive symptoms, we interviewed them by phone at 32 weeks gestation, eight weeks after birth and 12 months after birth, using the Edinburgh Postnatal Depression Scale. Mental health problems of some kind were very common among these women in their teens and young adult years. Almost two-thirds of these female participants had some sort of mental health problem in the 15 years before the study began. Most (85 percent) of the women with high levels of perinatal depressive symptoms had a history of mental health problems from before pregnancy. For the great majority, these problems were long-standing, across their teens and twenties. Yet it is not all bad news. Most women with prior mental health problems do not go on to have perinatal depression. For women with a history of problems across both their teens and twenties, the risks were one in three. However, the other two in three did not go on to experience perinatal depression. For those with no mental health problems before pregnancy, the risks were around one in 12. So clearly, other factors in these women’s lives—their relationships, their stresses, and their emotional resilience—make a big difference.
Bad Feelings Can Lead to Binge Eating By Kim Ward People who act impulsively in response to negative emotions are at greater risk of binge eating, according to new research. “It’s human nature to want to turn to something for comfort after a bad day, but what our research found is that the tendency to act rashly when faced with negative emotions is a personality trait that can lead to binge eating,” said sen-
It’s not just those with binge eating who act impulsively when upset. ior author Kelly Klump, professor of psychology at Michigan State University. Klump and her team interviewed 612 female twins, of whom 14 percent had binge eating, overeating (consumption of a large amount of food without a loss of control), or loss of control over eating
(difficulty controlling one’s consumption of even a small amount of food). Binge eating is the uncontrollable consumption of a large amount of food in a short period of time. They determined that people with these eating problems generally had higher levels of “negative urgency,” or a tendency to act impulsively when experiencing negative emotions, than those who did not have pathological eating. What’s more, it’s not just those with binge eating who act impulsively when upset. “Both overeating and feeling out of control when eating small or normal amounts of food were related to rash action when experiencing negative emotions,” said Sarah Racine, assistant professor of psychology at Ohio University and lead author of the study. Although negative urgency was high in those people who set out to overeat and those who lose control when eating, Racine believes there may be
Earlier Detection and Treatment Existing responses to maternal depression have focused on identifying women as they become depressed and intervening to provide support, counseling or, in some instances, medication. This has had mixed success. Given that the window for prevention extends well before pregnancy, we have the option of acting earlier. It makes sense to treat severe and persistent mental health problems well before pregnancy and to invest in psychotherapy and support for young women contemplating pregnancy. Australia can be proud of the investments that it has made in promoting child development across the early years of life. Yet the foundations for future parenthood are laid in the teen and young adult years. These are increasingly hazardous for mental health and social adjustment. They are also years where we have failed to develop coherent policies to promote well-being. If we want the best possible start to life for mothers and children, we need to support and invest in the mental health of young people in the years leading into a first pregnancy— their teens and twenties. George Patton is a professor of adolescent health research at the University of Melbourne in Australia. This article was originally published on TheConversation.com
different factors at play for these two types of problem eating. “It is possible that relationships between binge eating and negative urgency reflect impairments in behavioral control over eating when upset,” Racine said. “Overeating may instead represent increased sensitivity to rewarding effects of food in the context of negative emotions.” This research has important implications for treatment, Klump said. “If we can treat the underlying tendency to jump to eating when feeling negative emotions like stress, we may be able to help thousands of individuals who suffer from a range of eating disorders.” The paper appears in the International Journal of Eating Disorders. The National Institute of Mental Health supported the work. Additional co-authors contributed from Florida State University, Michigan State University, Virginia Commonwealth University, and the University of Virginia. This article was originally published by Michigan State University. Republished via Futurity.org under Creative Commons License 4.0.
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B5 June 19–25, 2015
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memory, as well as emotional well-being. Men who suffer from low-T often find themselves unmotivated, depressed, or chronically fatigued. In short, testosterone is the stuff of vitality for men. “As one ages, it may be normal to slow down, lose strength, energy, and one’s
Now men have a choice. They have a lot more time to enjoy life, not just live it out. They want good years; full, active, meaningful years. Dr. Baruch Ruttner, NY Vitality sex drive—[and in the past] it was accepted that that part of your life is over,” Dr. Ruttner said. “But it’s abnormal to lose all of it,” he said. And as our population finds itself living longer and taking on second careers, many men are finding the old way of aging unacceptable, Dr. Ruttner said. “Now men have a choice. They have a lot more time to enjoy life, not just live it out. They want good years; full, active, meaningful years.” Treatments Dr. Ruttner’s primary treatments are bioidentical testosterone and sermorelin. Sermorelin, made up of two amino acids, is structurally similar to a naturally occurring mol-
ecule that tells the body to release the human growth hormone, which also experiences a decline as we age. Treatments are administered either as an injectable or as gels or creams depending on the specific situation. Typically, Dr. Ruttner uses testosterone for cases of low-T and sermorelin to help restore growth hormone to healthy levels. Risks TRT for men has raised doubts and concerns in the medical community. As it’s still a new and growing field, few long-term comprehensive studies have been completed, and the research has been inconclusive. Some studies say that men who use testosterone therapy for the first time, are older, or have pre-existing heart conditions are at an increased risk of heart attacks when receiving treatments. Other research indicates that testosterone might benefit men who are already at high risk of heart attacks. Dr. Ruttner has treated a few hundred men with TRT and none of them had major complications—some experience minor sides effects such as mild acne and slight water retention. That said, Dr. Ruttner warns that men who have cancers, significant heart disease, or clotting problems should probably not have TRT. For them, there are amino acid blends, vitamin B12, and other treatments, which, if indicated, can help with energy, which Dr. Ruttner also prescribes.
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Acne can make the confusion and emotional ups and downs of the teenage years even more intense.
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4 Natural Remedies for Teen Acne By Joanne Capano een acne can exacerbate the struggles most teens already face. Natural remedies can help. My adolescent daughter was devastated. Granted, at that age, it didn’t take much to pull her into an emotional frenzy. The culprit was a small, red bump that appeared on her forehead, smack in between her eyebrows. “What is this?” she asked, pointing at her head. “What?” “This, this, this,” she said growing more agitated as she continued to point. “Oh that,” I replied nonchalantly, as I continued chopping lettuce for dinner. “It’s just a pimple.” By the look on her face, you would have thought I had told her she was growing horns out of her head. She immediately ran upstairs to her bedroom and slammed the door. I imagine that she was up there engaged in a staring match with her new discovery, believing that if she looked at her pimple in the mirror long enough, and with enough hatred, it would magically disappear. If that failed, she would undoubtedly sneak into my makeup bag in search of cover-up. I know the last thing my preteen wants to hear is that acne is a normal part of puberty. Or, that in a few years, her face will clear up. She especially doesn’t want to hear me tell her that beauty is on the inside and it is more important that she be a kind, strong, caring individual. Oh no, she definitely doesn’t want to hear any of that, as true as it all may be. What she wants is a solution and a definite plan of action on how to prevent these blemishes from spreading. I imagine this scene has occurred in every home with an adolescent. Acne often occurs at puberty, when the body increases its production of androgens (male sex hormones). These hormones stimulate the production of keratin (a type of protein) and sebum (an oily skin lubricant). If sebum is secreted faster than it can move through the pores, a blemish arises. According to the American Academy of Dermatology, 85 percent of American teenagers will have acne. Unfortunately, some teens are genetically predisposed to having more acne than others. A typical response to acne treat-
ment is either to purchase one of the many topical creams available at the pharmacy or, in extreme acne cases, consult a dermatologist. While these measures may be successful, mild acne can be reduced with a whole foods diet, natural health remedies, and a good skin care routine. Like anything else, it will take time. There is no quick fix solution to reducing or even preventing acne. Reduce Toxins The skin is the largest organ of the body. One of its functions is to eliminate a portion of the body’s toxic waste products through sweating. If the body contains more toxins than the kidneys and liver can effectively discharge, the skin takes over. As toxins escape through the skin, the skin’s health integrity is disrupted, which can cause skin disorders, including acne. Eliminating processed foods that contain artificial dyes, saturated fats for some people, and high levels of sodium and sugar can effectively reduce the amount of toxins ingested. In addition to following a whole foods diet, encourage your teens to increase their water consumption so that toxins are flushed out of the body. Foods that are high in fiber, such as whole grains, fruits, and vegetables, will also help contribute to a healthy digestive system so that toxins can be eliminated through the colon. Avoid Topical Oils and Chemicals If your teen wears cosmetics, encourage her to use only natural products. Harsh chemicals and dyes will clog pores and cause acne to flourish. Keep Skin Clean The skin breathes. Dust, grime, oils, and pollutants can clog the skin’s pores and exacerbate existing acne. Teens should wash their faces thoroughly, but gently, twice a day. Over washing or excessive scrubbing can make acne worse by over stimulating the sebaceous glands, causing them to produce excessive amounts of sebum. Use an all-natural soap with sulfur that is designed for acne (available at health food stores) to help keep the skin clean. Avoid Touching or Squeezing In all likelihood, teens will be tempted to squeeze, pop, and touch their pimples—anything to make them go away. Try to encourage your kids to keep
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There is no quick fix solution to reducing or even preventing acne.
their hands away from their faces as any dirt or oil on their hands will make acne worse. Breaking or popping a pimple will also allow harmful bacteria to enter the blemish thereby risking infection and possible scarring. Nutritional Supplements Certain vitamins and minerals, such as vitamins A, C, E, and zinc, along with the essential fatty acid omega3, may help improve the appearance of the skin and minimize the eruption of acne. Consult with a natural health care practitioner to determine the correct dosage for your child when using a supplement, as exceeding the recommended daily units of some vitamins can be harmful to the body. Vitamins A, C, E, and zinc and omega-3 can also be found naturally in the foods we eat: vitamin A is found in animal livers, fish liver oils, and green and yellow fruits and vegetables; vitamin C is found in berries, citrus fruits, and green vegetables; and vitamin E is found in avocados, cold pressed veg-
Organic apple cider vinegar can help balance the skin’s pH level.
I know the last thing my preteen wants to hear is that acne is a normal part of puberty.
etable oils, dark green leafy vegetables, legumes, nuts, seeds, and whole grains. Zinc is found in egg yolks, fish, kelp, legumes, liver meats, mushrooms, soy, and whole grains. Omega-3 fatty acids, with its antibacterial and antiinflammatory effects, can be found in fresh cold water fish, such as salmon and mackerel, fish oil, and walnuts.
Natural Remedies
If your adolescents are anything like mine, they will be willing to try anything to help minimize the appearance of acne. There are some natural remedies that use low-cost household items that may help. 1. Apple Cider Vinegar. A mixture of organic apple cider vinegar and quality water applied to the affected area can help balance the skin’s pH level and prevent breeding of acne-causing bacteria. Mix 1 part apple cider with 10 parts quality water and apply gently with a cotton ball to the skin. 2. Lemon Juice. Freshly squeezed lemon juice applied directly to clean skin can also help balance the skin’s pH level. Allow the lemon juice to dry for a few minutes and then rinse with cool water. Re-apply a couple of times a day. 3. Raw Honey. Honey contains
enzymes that rejuvenate the skin and act as an antimicrobial agent. A thin layer of raw honey applied to the face and left there a few minutes can serve as a natural mask to remove dirt and grime from the pores. 4. Tea Tree Oil. Tea tree oil, available at natural health stores, is a natural antibiotic and antiseptic. A dab of full-strength tea tree oil applied to blemishes three times a day can help reduce the size and appearance of blemishes. Tea tree oil soap also works well. As with all natural remedies, discontinue if a rash appears. Be Patient Living with a teen isn’t always easy. It is a time of change, confusion, and emotional ups and downs as they figure out their place in the world. What may seem as a natural rite of passage to us can be viewed as a tragedy to them. What an adolescent needs most is an understanding parent who remembers what it’s like to be at this age. If you are living with a teen fighting the acne battle, suggest some of these remedies and hopefully your teen will be on the way to achieving healthy looking skin. Joanne Capano is a registered holistic nutritionist. This article was originally published on NaturallySavvy.com
Health & Fitness
B7 June 19–25, 2015
www.TheEpochTimes.com
AN
Nightshades are some of the most popular foods consumed today, including tomatoes, potatoes, all types of peppers, and eggplant.
DR EI B ER OV EZ SK II/I ST OC K
The Link Between
Nightshades and Chronic Pain and Inflammation
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inflammation and pain reduction can take up to three months. ew people are familAfter reading the symptoms iar with the term associated with nightshade connightshade vegetasumption, it is easy to underbles, and many will stand why one of the major probbe surprised to learn lems attributed to nightshade is that consuming foods from this arthritis. Arthritis is also the plant group may be contributing most common disability in the to their pain and inflammation. United States. Statistics from a Nightshades belong to the Sola2007–2009 study show that docnaceae family, which includes tor-diagnosed arthritis affects over 2,000 species. They also 49.9 million people in the United include some of the most popuStates alone. lar foods consumed today, such Osteoarthritis is the most comas tomatoes, potatoes, all types of mon form of arthritis affecting peppers, and eggplant. Although more than 20 million people. not truly nightshades, blueberMore than 2 million people are ries, huckleberries, goji berries, affected by rheumatoid arthritis, and ashwaganda all share the the most disabling and painful same inflammation-inducing form of arthritis. Arthritis has no alkaloids. boundaries to gender, race, or age, The Solanaceae family conand it affects young and old alike. tains cholinesterase-inhibiting In fact, it may be surprising to glycoalkaloids and steroid alkasome that an estimated 294,000 loids including, among others, children (age 18 and under) have solanine in potato and eggplant, some form of arthritis. tomatine in tomato, nicotine in In 2003, the medical cost of tobacco, and capsaicin in garden arthritis alone was approximately peppers. $128 billion annually. Since 1994, The glycoalkaloids in potatoes disability-related costs for mediare known to contribute to irrical care and lost productivity have table bowel syndrome (IBS) and exceeded an estimated $300 bilnegatively affect intestinal perlion annually in the United States. meability. This includes arthritis and other According to Dr. Marvin rheumatoid-related illness. Childers, “When these inhibitors Add to these numbers the accumulate in the body, alone or report released in 2011 by the with other cholinesterase inhibInstitute of Medicine of the itors such as caffeine or food National Academies: An estiimpurities containing systemic mated 116 million adults live cholinesterase inhibiting pestiwith chronic pain, which costs cides, the result may be a parathe United States $635 billion lytic-like muscle spasm, aches, annually in health care and lost pains, tenderness, inflammation, productivity. and stiff body movements.� So the question is how much These symptoms may dissipate of these problems are nightin a few hours or days if ingestion shade-related? That is the quesis stopped, based on the sensitivtion some researchers are askity of the individual, the amount ing, as they believe that arthritis of nightshades consumed on a is often misdiagnosed in people regular basis, and the person’s who may in fact be experiencing level of inflammation. Howsevere side effects of nightshade ever, for some heavy consumers consumption. of nightshades, the process of Many who suffer with arthritis or an arthritis-related disease such as lupus, rheumatism, and EL E C S TA other musculoskeletal pain disSY/ IS T OC orders have found that conK suming foods from the nightshade family is in fact adversely affecting their health. Norman F. Childers, Ph.D., founder of the Arthritis Nightshades By Elisha McFarland
F
Research Foundation, stated: “Diet appears to be a factor in the etiology of arthritis based on surveys of over 1,400 volunteers during a 20-year period. Plants in the drug family Solanaceae (nightshades) are an important causative factor in arthritis in sensitive people.� Three-Month Challenge If you want to know if nightshades negatively affect you, take the three-month challenge. Avoid all nightshades for three months. (It’s called a challenge for a reason). Be careful to note the nightshade list, and become a labelreader, as some homeopathics, prescriptions, over-the-counter medications, as well as numerous processed foods contain nightshades. Prescriptions and over-the-counter medicines may
If you want to know if nightshades negatively aect you, take the three-month challenge. require a discussion with your pharmacist or a phone call to the manufacturer of your overthe-counter medicines to determine ingredients. After three months, begin to reintroduce one nightshade at a time. Take note of any aches, pains, stiffness, and loss of energy, headaches, respiratory problems, or any other symptoms. You may find as many others have, that the quality of your daily health will dramatically improve after eliminating nightshades from your diet. The Nightshade List F Tomatoes (all varieties, including tomatillos) F Potatoes (all varieties, however not sweet potatoes or yams) F Eggplant (aubergine) F Okra F Peppers (all varieties, such as bell pepper, wax pepper, green and red peppers, chili peppers, cayenne, paprika, etc.) F Goji berries F Tomarillos (a plum-like fruit from Peru)
F Sorrel F Garden huckleberry and blueberries (contain the alkaloids that induce inflammation) F Gooseberries F Ground cherries F Pepino melon F The homeopathic remedy “Belladonna� [Note: This is highly precautionary, as homeopathics contain virtually no measurable “active� chemical.] F Tobacco Soy sauce made in the United States is generally made with genetically modified (GMO) soy beans, which are cut with the nightshade plant petunia. The condiments black and white pepper and peppercorns are not nightshades. Other Ingredients and Products to Avoid F Homeopathic remedies containing Belladonna [Note: This is highly precautionary, as homeopathics contain virtually no measurable “active� chemical.] F Prescription and over-thecounter medications containing potato starch as a filler (especially prevalent in sleeping and muscle-relaxing medications) F Edible flowers: petunia, chalice vine, day jasmine, angel, and devil’s trumpets F Atropine and scopolamine, used in sleeping pills F Topical medications for pain and inflammation containing capsicum (in cayenne pepper). F Baking powders (Many contain potato starch.) F Adhesives on envelopes (Many adhesives contain potato starch, so don’t like envelopes.) F Vodka (potatoes are used in production) Read labels carefully because you could be doing everything else right and still be sabotaged by one small amount of an ingredient. Never buy a food that uses the generic term of seasoning or spices, as nightshades may be included in the ingredients. Elisha McFarland is a doctor of naturopathy and master herbalist. This article was originally published on GreenMedInfo.com. Join their free GreenMedInfo.com newsletter.
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Many with arthritis, lupus, rheumatism, and other musculoskeletal pain disorders have found that foods from the nightshade family adversely affect their health.
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B8 June 19–25, 2015
Health & Fitness www.TheEpochTimes.com
WORKOUT OF THE WEEK
How to Do a Kettlebell Swing By Dasha Libin Anderson
T
he swing is the basis of all kettlebell movements and is a perfect strength and cardio workout. Pair it with push-ups, squats, or lunges, and you have a great total body routine. The big key to a good kettlebell swing is hinging at the hips and knees. In a hinge, the bend in your hips comes before the bend in your knees. I find that many people have tremendous difficulty hinging because they spend most of the day sitting, which makes the hips weak and tight. Not being able to hinge also leads many people to unintentionally compensate by using their knees and low back to do work the glutes are supposed to do. These compensations can lead to back pain, knee pain, and weakness and can also make you more vulnerable to injury. If you have pain or imbalances associated with not being able to hinge, the kettlebell swing is a perfect weapon to use to wage a war on them.
When you swing the kettlebell correctly, you engage your posterior chain muscles, including the glutes and hamstrings, and strengthen areas that have been weakened or deactivated by day-to-day sitting. An important thing to understand about kettlebells is that your movements must be linked together in one strong chain of motion. This ensures that you don’t put too much pressure on any one joint or muscle. To link your movements, you must apply proper form, check your alignment and center of gravity, and execute each move fluidly. How to Swing With both hands, pick up the kettlebell by the handle and sit back, bending first and more deeply at the hips, then bend at the knees. This means you should bend your knees to a lesser degree than you do your hips. Keep your back straight and strong. From this position, swing the kettlebell back and behind your knees as high and as far back as comfortable. Start to swing the kettlebell forward keeping your arms
straight as you thrust your hips forward and raise your torso back into the standing position. Do not raise the kettlebell with your arms. Your arms and the kettlebell should feel weightless throughout the entire motion. Keeping your arms straight, thrust your hips forward, straighten your knees, and swing the kettlebell in front as you rise to a standing position. You’ll generate power by pushing your hips back behind you (not by squatting to the floor) and then snapping your hips forward. Bring the kettlebell up to shoulder height, this is the top of your swing. Make sure your glutes are engaged and your back is not arched. Stay rooted into the ground. Never explode with the kettlebell swing so that your heels or toes come off the floor. Swing the kettlebell down and behind your legs again, then back up to shoulder height in a nonstop fluid motion. Speed comes from making sure your force and body drop the kettlebell down; don’t let gravity do all the work.
Be patient with yourself, you might not get it right away and that’s OK. Remember that these are muscles and movement patterns that may not have been worked in a while. Once they begin to reactivate, these muscles will start to pitch in during simple motions like walking, running, jumping, kicking, lunging, and squatting.
you rest for 30 seconds. : Swing again, this time aiming to beat your last number by two. : Rest again for 30 seconds. : Swing again, this time aiming to beat the last number by two. : Form first! Do not compromise form for an added swing. If your form is wrong, that swing should not count!
Kettlebell Swing Workouts Warm up for five minutes before these workouts by jumping rope, kicking, and moving your arms.
Add Your Swing to a Circuit Once you learn the kettlebell swing, you can easily add it to a circuit or regular workout. One circuit idea is to complete four sets of the following:
Tabata Workout : Set a timer for a 20-second work period, a 10-second rest period, and for 8 sets (4 minutes total). : Now, following perfect form, as described earlier, swing the kettlebell for 20 seconds and rest for 10 seconds. Continue for 8 sets. Milestone Workout : Set a timer for 1 minute, and with good form, begin to swing the kettlebell. : Count your swings. : Remember the number as
: : : : :
1 minute kettlebell swings 1 minute plank 1 minute push-ups 1 minute walking lunges 1 minute chin-ups, pull-ups, or downward dog
Dasha Libin Anderson is the creator of Kettlebell Kickboxing. If you like this, check out KettlebellKickboxing.com. Sign up for the KB community newsletter and get free ebooks and workouts, including your free “Belly Fat Book” and “Burn 500 Book.”
Be patient with yourself, you might not get it right away and that’s OK.
ALL PHOTOS BY PETR SVAB/EPOCH TIMES