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SUGAR WARNINGS -- People who consume diets high in added sugars consume lower levels of fiber; vitamins A, C, E, and folate; magnesium; calcium; and other nutrients. By displacing protective nutrients and foods in the diet, added sugars may increase the risk of osteoporosis, cancer, high blood pressure, heart disease, and other health problems.

HOT BATH FOR INSOMNIACS -- Researchers in Japan have found that a hot bath between dinner and bedtime may help insomniacs get to sleep faster and to sleep more deeply. The team from the Ashikaga Institute of Technology recruited people who do not drop off to sleep easily and had them take after-dinner baths at temperatures of 38, 40 and 42 degrees Celsius (100, 104 and 108 degrees Fahrenheit) for times ranging from five to ten minutes. Researchers studied how long their subjects took to fall asleep and how deeply they slept and measured skin and rectal temperature. They found that bathing 90 minutes after dinner generally helped the subjects drop off within five to 15 minutes, and that their sleep was deeper and they woke less. The team's conclusion is that raising body temperature when it is at its post-dinner peak with a hot bath tends to make body temperature drop faster, which allowed the subjects to fall asleep more easily.

ANTIOXIDANTS C AND E FOR STRENGTH -- Help keep your muscles strong by getting an adequate supply of antioxidant vitamins. Exercising regularly is an important part of preserving strength. However, in people over 65, high blood levels of antioxidant vitamins also were associated with musculoskeletal strength. Get your fair share of antioxidant vitamin C with citrus fruits, bell peppers, and strawberries. Most people need a supplement to meet their antioxidant vitamin E needs. The optimum dose of vitamin C is 1,200 milligrams per day. You should break this up into three 400 milligram doses of vitamin C per day because your body can absorb only so much vitamin C at one time. Vitamin C is considered an antioxidant vitamin because it helps to neutralize cell-damaging free radicals. More research into the relationship between antioxidant intake and musculoskeletal strength is needed. Researchers speculate that antioxidant nutrients such as vitamin C may help preserve musculoskeletal strength by minimizing oxidative damage from free radicals.

SKIP SUGAR AND SALT SNACKS -- When you are feeling famished, do not grab the sweet or salty snacks. Your taste buds may fool you into overindulging. Research shows that sweet or salty foods may taste even sweeter or saltier when you are really hungry. Skipping meals can increase your sensitivity to these tastes. When your stomach is rumbling, grab some fruit or some slices of your favorite raw vegetables to quell the noise and keep your taste buds sane. Having healthy snacks readily on hand can help you resist the urge to indulge in high-calorie foods when you are hungry. Have cut up celery and carrot sticks stored in Tupperware in your refrigerator at all times. Keep fresh fruit in a bowl on the counter so that it is the first thing you see when you walk into the kitchen. A handful of nuts, seeds, and dried fruit can give you a quick and nutritious calorie boost. Keep bananas dipped in fat-free chocolate syrup and wrapped in wax paper in the freezer for when your sweet tooth calls.

FRUIT FOR VISION -- Eating fruit today may ensure better eyesight tomorrow. In a recent study, people over the age of 50 who ate at least 3 servings of fruit per day were less likely to develop macular degeneration than those who consumed less than 1.5 servings per day. Macular degeneration is a leading cause of blindness. Get your fruit on the go with handy snacks such as apples, oranges, and bananas. Other fruits that may protect your vision include grapes, mangoes, apricots, pears, melons, citrus, and berries. In addition to protecting your vision, fruit contains fiber, vitamins, and antioxidants that combat aging. Researchers conducting a study monitored participants' daily intake of fruit, vegetables, antioxidant vitamins, and carotenoids. While all are part of a healthy diet, fruit consumption was the only dietary factor linked to reduced rates of macular degeneration, the leading cause of blindness in older adults. The people who consumed at least 3 servings of fruit per day over a 12- to 18-year period lowered their risk of developing macular degeneration by more than 30%. A single serving of fruit would be equivalent to a medium-sized apple or pear or a half cup of canned fruit.

SOFT DRINK AVOIDANCE -- America is powered by carbonated soft drinks. Americans guzzle soda pop at a rate of 42 gallons per year. That is an average of 486.2 cans a year for every man, woman, and child. Americans drink more soda than any other beverage, including water. Regular and diet cola are what Americans choose 69 percent of the time. Lemon-lime sodas come in at a distant second. What is wrong with drinking soda? That can be answered in just one word - sugar! One ounce of soda contains about three grams of sugar! Although sugar can provide quick energy, the calories in sugar are "empty" calories. You have to eat more food at other meals to make up for the nourishment that the sugar in soda pop lacks. That can add inches to your waistline.

FLUORIDE LEVELS HIGH IN INSTANT TEA -- Instant tea may be a source of harmful levels of fluoride, according to researchers at Washington University School of Medicine in St. Louis, Missouri. The researchers found that some regular strength preparations contain as much as 6.5 parts per million (ppm) of fluoride, well over the 4 ppm maximum allowed in drinking water by the U.S. Environmental Protection Agency. "The tea plant is known to accumulate fluoride from the soil and water -- our study points to the need for further investigation of the fluoride content of teas," says Dr. Michael Whyte. "We do not know how much variation there is from brand to brand and year to year." The study is published in the "American Journal of Medicine."

ALCOHOL MAY HELP GUARD AGAINST DEMENTIA -- Older women who drink a moderate amount of alcohol each day may be helping to keep their minds sharp, say North Carolina researchers. The research, published in the "American Journal of Epidemiology," finds women who reported having one or more alcoholic drinks daily scored higher on tests of cognitive function than women who reported drinking less. "Women who reported drinking one or more drinks a day had a 40 percent lower risk of significant declines in cognitive function over time, compared to women who reported no alcohol intake," says study leader Mark Espeland, at Wake Forest University Baptist Medical Center in Winston-Salem, North Carolina.

KEEPING VEGETABLES FRESH -- Keep the following guidelines in mind when purchasing and storing vegetables: - String beans: wash and refrigerate in perforated plastic bags. Use within two to five days. - Broccoli: refrigerate in perforated plastic. Use within two to three days. - Celery: trim off leaves, rinse, shake off excess moisture, and refrigerate in perforated plastic bags. Use within two weeks. - Potatoes: store in a cool, dark, dry place in paper bags, not plastic. Use within two months. If stored at room temperature, use within one week. - Tomatoes: store in a cool place, out of the sun. Putting them in the refrigerator destroys the flavor. Use within one week.

HONEY MAY FIGHT CHOLESTEROL -- Researchers have some honeyed words for spinach-haters who want to take advantage of the leafy green vegetable's health benefits without paying the price of eating it. Honey, it turns out, contains about the same level of plaque-fighting antioxidants as spinach, researchers reported at a past meeting of the American Chemical Society. In fact, the five-week study of 25 men between 18 and 68 indicates the range of antioxidants in honey is comparable to that in apples, bananas, oranges, and strawberries. An analysis of the volunteers' blood suggests drinking a mixture of water and honey, about four tablespoons per 16-ounce glass, can improve the antioxidant levels in the blood, said Nicki Engeseth of the University of Illinois at Urbana-Champaign, who conducted the study. That means the sticky sweet stuff may have the potential to protect against heart disease, she said. "It looks like honey is having a mild protective effect," Engeseth said. However, this should not be taken as an excuse to avoid fruits and vegetables, she cautioned. Antioxidants, organic substances such as vitamin E or beta carotene, are thought to counteract the damaging effects of oxidation in animal tissues that have been implicated in a variety of diseases and aging.

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WELLNESS QUESTIONS & ANSWERS

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Q & A #1:
What is syncope?

Also known as fainting, syncope is a brief, sudden loss of consciousness. Fainting occurs when the brain is starved for oxygen due to temporarily inadequate blood flow. It can occur after standing up quickly, working or playing too hard, feeling strong emotions or while taking certain medications. Syncope is a symptom of an underlying cause or condition, not a disease itself. Often, the underlying cause of a fainting episode cannot be found. Syncope due to heart-related causes tends to begin and end suddenly without warning. Common cardiovascular causes of syncope include the following: arrhythmias, hypotension, valvular heart disease, hypertrophic cardiomyopathy, or pulmonary embolism. Loss of consciousness may also be due to noncardiac causes, including neurologic disturbances, such as seizures, and metabolic abnormalities, such as low blood sugar or hypoglycemia. Patients should not disregard any sudden loss of consciousness. For instance, a recent study published in "Cardiology Today" found that "falling asleep at the wheel" may indicate a heart rhythm disorder. Researchers reviewed data from 58 patients who were admitted to the hospital following a loss of consciousness while driving, or near-loss of consciousness and pulling off the road. Of these patients, 81 percent were found to have heart-related problems, including syncope, supraventricular tachycardia, ventricular tachycardia. and/or advanced heart block. All patients were treated for their conditions and did not have future episodes of lost consciousness. Another study published in the "Journal of the American College of Cardiology" found episodes of syncope may be incorrectly attributed to epilepsy. Researchers examined 74 patients who had been diagnosed with epilepsy but had not responded to medications for the condition. More 40 percent of the patients had been misdiagnosed. Their episodes of syncope they were experiencing were the result of a cardiovascular condition, not of a neurological condition, such as epilepsy.

Q & A #2:
I have heard that ordinary duct tape can be used to eliminate warts - is this true?

Duct tape was about 45 percent more effective than freezing warts with liquid nitrogen, a United States study finds. To treat a wart, wear a duct tape patch matching the size of the wart for six days. Remove the patch, soak and file the wart and leave it uncovered overnight, and reapply a tape patch the next morning. Follow this for two months or until the wart disappears, the Harvard Health Letter says. Skin warts, although usually harmless, can be unsightly, annoying, and painful. While some tend to disappear on their own, others can be a challenge to get rid of.

Q & A #3:
Is a doctor's office surgery safe?

Any surgery involving a general anesthetic should be done in a hospital or an ambulatory surgery center (sometimes called a same-day surgery department). It is true that as many as one in five so-called elective procedures are being done in doctors' offices, this is not always a good thing. A study from Florida has shown that "adverse incidents" (i.e. something going wrong) occur in 66 per 100,000 office and only 5.3 per 100,000 ambulant surgery procedures. The death rate was 9.2 patients per 100,000 in offices vs. 0.78 per 100,000 in surgery centers. Why this 10-fold difference in risk? Probably because there is (or has been) lack of oversight of doctors offices, and indeed, of the doctors themselves who do office surgery. The doctors may be inadequately trained, or working outside their specialty, or have inferior equipment. One should check the doctor's credentials with their state medical board, find out if the office is state-licensed for surgery, inquire who will be giving the anesthetic, and ask how emergencies are handled. Only if one is totally satisfied with the answers should they agree to an office-based procedure.

Q & A #4:
Is there any benefit to using flaxseed oil and baking with it compared to taking flaxseed oil tablets?

It is very healthy to use flax seeds sprinkled on food and in baking, but if you want to help prevent heart disease, flaxseed oil or capsules would be more beneficial. Flaxseed and flaxseed oil are rich in alpha-linolenic acid (ALA), an essential fatty acid that appears to be beneficial for heart disease, inflammatory bowel disease, arthritis, and a variety of other health problems. Flax seeds have a pleasant, nutty flavor and taste good sprinkled on salads, cooked vegetables, or cereals. The oil is quite tasty, too, although expensive. Here are some flax tips: Grind the seeds or else chew them very well - whole seeds simply pass through the body. Grinding the seeds just before using them best preserves flavor and nutrition, but pre-ground seeds are more convenient. Keep them refrigerated. There are no nutritional differences between brown and yellow seeds. Combine flaxseed flour with wheat flour for breads, quick breads, and pancakes. Ready-made flaxseed breads, muffins, cereals, and breakfast bars can be found in many stores. The oil spoils quickly; it comes in dark bottles to extend its shelf life. Keep it refrigerated, and pay attention to the expiration date. "Cold-pressed" flaxseed oil is more expensive but not really better than other kinds.

Q & A #5:
What are the risks for leg artery bypass surgery and is this a very serious operation?

Partial blockage of leg arteries results from poor circulation of blood due to atherosclerosis. Atherosclerosis, or blockage of arteries, can occur for many reasons such as smoking, diabetes, and high cholesterol. The blockage produces an aching, tired, and sometimes burning pain in the legs that is brought on by exercise and relieved by rest. Claudication is the term that refers to the limping that occurs from leg cramps. Intermittent claudication may occur in both legs, and it often continues to worsen over time. However, some people complain only of weakness in the legs when walking, or a feeling of "tiredness" in the buttocks. Leg artery bypass surgery involves taking a vein from the body or an artificial vein to construct a bypass around a blocked main leg artery. If leg artery bypass surgery is needed, a vascular surgeon who specializes in problems of the blood vessels will perform the procedure. This surgery takes from one to three hours. General anesthesia is normally required. Anesthesia risks include allergic reactions to medication and problems breathing. Surgical risks always include bleeding and infection. The surgery can restore blood supply to the lower leg and relieve leg pain caused by the clogged artery. This procedure can also prevent the need for amputation of part of the leg because of poor blood supply.

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DIABETES AND CINNAMON

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Scientists in the United States claim that a teaspoon of cinnamon a day may help prevent the onset of diabetes.

The common spice could help millions of sufferers of type-2, non-insulin dependent diabetes. This condition usually develops in middle-age and prematurely kills 100 million people around the world every year. type-2 diabetes causes cells to lose their ability to respond to insulin, the hormone that tells the body to remove excess glucose in the bloodstream. If glucose builds up in the blood, tiredness, weight-loss, and blurred vision are some of the resulting symptoms. In extreme cases this can lead to blindness, heart disease, and premature death!

Data from the Agricultural Research Unit in Maryland was first published in the "New Scientist" in August 2000. The researchers found that cinnamon rekindled the ability of fat cells in diabetics to respond to insulin and greatly increased glucose removal. It is believed that a substance in cinnamon called MHCP is the main reason for its beneficial results.

When mice were given MHCP, their glucose levels fell dramatically and tests on humans have begun this year. The researchers are so confident that cinnamon will have the same dramatic effect of reducing insulin tolerance in humans they recommend that type-2 diabetics should take a quarter to one full teaspoon of cinnamon per day.

Many type-2 diabetics have already found a new feeling of well-being and improvement in health by using this simple cinnamon supplementation in their diet. Cinnamon has long been known as an "energizing" spice, and it is likely that increasing the intake of this common and cheaply available food will benefit even non-diabetics, if used as a daily energizing tonic.

The insulin resistance that leads to type-2 diabetes develops relatively slowly as the body ages and even those who have not yet experienced severe symptoms may have some degree of elevated insulin resistance.

Cinnamon is also a rich source of magnesium, which is essential for maintaining bone density, electrolyte balance, certain enzyme functions and many other crucial biochemical processes. Magnesium is also linked to the more dramatic forms of diabetes that occur earlier in life.

Much research has been carried out to establish a metabolic defect in diabetics that prevents the absorption of magnesium. As cinnamon provides a readily available source of MHCP, magnesium and possibly other beneficial substances it seems like a very cost-effective way of offsetting future health problems related to glucose/insulin imbalances as we grow older.

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ENERGY-RECHARGERS FOR WINNERS

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Want more energy so you can live a more fulfilling life? Energy is life's fuel! According to Benjamin Franklin, "Energy and persistence alter all things."

Buckminster Fuller believed that real wealth is ideas plus energy. He is famous for designing the lightest, strongest and least expensive manmade structure - the geodesic dome. It can cover more space without inner supports than any other structure and it can be put together very rapidly. In Honolulu in 1957 a full house listened to a concert 22 hours after the delivery of the dome's parts. Buckminster Fuller make a remarkable contribution to architecture, but he needed energy to do it.

What could you achieve with more energy?

Here are 12 energy renewers to help you achieve more in life:

Your physical health rechargers:

1. Eat and drink for optimum health. Be sure to eat well-balanced meals. Drink lots of water because dehydration can exhaust your body of its store of energy. If you're carrying extra weight this too can cause exhaustion. Take advantage of nutritional supplements since there are many key nutrients that may not be in the food you eat.

2. Spend time outdoors and improve your indoor light. Walk to a local park or lovely recreational area on a regular basis.Open the curtains and let in the sunshine. Purchase artificial lighting that mimics the spectrum of the sun.

3. Seek help when you experience medical problems. A number of medical conditions cause tiredness. Adrenal exhaustion caused by stress, low thyroid function, anemia and hormonal imbalances are some conditions that can cause exhaustion.

4. Get enough sleep. Be sure to get your proper amount of sleep. Experiment to see how much you need and then stick to it so you don't sabotage your energy by depriving yourself of needed sleep.

5. Exercise and practice proper breathing. Try to exercise at least three times a week. Don't forget that proper breathing is essential to your health too. Try breathing deeply instead of shallowly. At times for relaxation take deep breaths through your nose and then exhale through your mouth. Do this slowly and deeply. This can be very relaxing and energizing at the same time. It's a great stress reducer!

Your mental and emotional renewers:

1. Say goodbye to worry. Worry never helped anyone. It just drains away needed energy. Captain J. A. Hadfield got it right when he stated: "This art of resting the mind and the power of dismissing from it all care and worry is probably one of the secrets of energy in our great men."

2. Choose inspiring people for friends. Your friends will either lift you up or drag you down, so choose them wisely.

3. Check your emotional health. Focus on others and learn to develop a positive attitude toward life. Being wrapped up in yourself is very limiting.

4. Work wisely. Work hard at your job or at your self-employment, but don't neglect your family or your need for recreation.

5. Don't waste your energy. Beware of energy-wasters like holding grudges, resentment and unforgiveness. Attitudes like these hurt you and contribute nothing worthwhile to your life. Weed those out for energy conservation.

6. Dream big dreams. Do you have a dream? Having one can help you to be more energetic. There's just something about having a goal that is energizing!

7. Rise above your own strength. The Bible is full of many promises to those who recognize their need. Here's one: Isaiah 40:31 - "But they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint."

What's holding you back from increasing your energy? Try these energy-rechargers and win!

Copyright © 2005 by Patricia Wagner

Patricia Wagner offers informative tips on living a more energetic lifestyle at http://www.a-to-z-wellness.com. She is also an artist and you can view her original paintings at http://www.artbywagner.com.

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Thank you for reading this edition of the Archangel Health News and may God bless you and your health!

Darrin and Sandi Quiles
Archangel Health and Nutrition Store

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