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Exercise and Mental Well-Being

Depression and anxiety are clinically recognized mood disorders that affect one out of every ten Americans. People suffering from chronic depression or anxiety know, to their cost, just how debilitating these mood disorders can be. Great strides have been made in the understanding and treatment of these disorders. Unfortunately, most conventional treatments rely heavily on antidepressant medications that carry a wide range of dangerous side-effects. But recent research into the mind body connection indicates that prolonged physical activity can have a powerful influence on a person’s mental state. This is not a matter of a brief release of endorphins, but an overall long lasting reduction in depression and anxiety. A recent study looked at the fitness levels of 11,000 men and 3000 women. Results showed a direct correlation between an increase in fitness and a marked decrease in symptoms of depression and anxiety. The research study showed that physically active individuals had up to a 33% reduction in depressive symptoms, regardless of gender or race. The researchers concluded that regular exercise could be as valuable in treating depression and anxiety as antidepressants and conventional therapy.

Exercise and Cognitive Decline

Alzheimer’s disease and dementia have become a growing concern, particularly in the western world. As our life expectancy increases, our brains and bodies become prone to a host of degenerative disorders. The cognitive decline associated with these disorders appears to be connected to a decrease in both brain mass and healthy brain cells. While the causal connection remains unclear, recent surveys of older adults have shown that those individuals who remained physically active had fewer instances of non-trauma related dementia. The studies suggest that regular exercise helps to preserve the overall health of the brain, ensuring the delivery of the much needed hormones that maintain the health and vitality of existing brain cells. When the health and integrity of the brain’s cell structure is maintained, neurotransmitters function more effectively. Consequently, memory, decision making, and the ability to solve complex problems remain unimpaired.

Exercise and the Structure of the Brain

As the body ages, cells die and are replaced by new cells. This happens at a different rate for every part of the body. It has long been believed that the brain was unique, in that as brain cells die they could not be replaced. However, recent research into the structure of the brain has shown that this is not the case. What is particularly interesting is that the rate of new brain cell growth seems to be directly linked to a history of exercise and physical activity. Regular exercise appears to promote the growth of new brain cells, especially in those individuals who have a long personal history of aerobic and resistance training. This research would seem to indicate that individuals who have lived a predominantly sedentary life are at a significantly higher risk for Alzheimer’s disease and dementia, and that regular exercise is a key component to keeping the brain healthy and functioning at optimal levels.

While exercise has always been the key to weight loss and general good health, it now appears that it also plays a vital role in maintaining the overall health of the brain. It is recommended that individuals engage in regular exercise, at minimum a thirty minute walk five times a week, as a way of combating mood disorders and bolstering the brain’s cognitive abilities.

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The study of obviously dedicated members of an organization called the Caloric Restriction Optimal Nutrition Society found they scored significantly better on such major risk factors as cholesterol, blood pressure and insulin levels. A group led by Dr. John O. Holloszy, a professor of medicine at the Washington University School of Medicine, report the finding in the Proceedings of the National Academy of Sciences.

“For the first time we’ve shown that calorie restriction is feasible and has a tremendous effect on the risk for atherosclerosis [hardening of the arteries] and diabetes,” Holloszy said.

The readings of such factors as blood pressure and cholesterol for these middle-aged Americans were typical of much younger people, he said.

The people involved in the study had been taking in about 1,100 and 1,950 calories a day for about six years, with bigger people logically eating more. They were compared to a matched group of people whose daily intake was between 1,975 and 3,550 calories a day, more typical of Americans.

The calorie-restricted group had blood levels of “bad” LDL cholesterol in the lowest 10 percent of people in their age group. The readings for “good” HDL cholesterol, which carries fats out of the arteries, were in the highest 15 percent of their age group. And their levels of triglycerides, fats that contribute to atherosclerosis, were lower than in 95 percent of Americans half their age.

Those readings, and the ones for other factors such as body mass index and body fat, indicate that the low-calorie consumers “are aging less rapidly than normal,” Holloszy said.

The study also deals a blow to the current craze over low-carbohydrate diets. The calorie-restricted group got 46 percent of their calories in the form of carbohydrates, with 26 percent from protein and 28 percent from fat.

The low-calorie people consumed mostly complex carbohydrates, from such foods as fruits and vegetables.

-Proceedings of the National Academy of Sciences

Dr. Keith and Laurie Nemec Comments:

There is only one thing that has scientifically been proven to increase longevity. It is called calorie restriction. When animals of all types are put on a 50% decreased calorie intake, their lifespan increases 50%.

Not only does calorie restriction increase lifespan; it also increases your physical, mental and emotional health.

Heart disease, cancer and diabetes which account for nearly 90% of all deaths in the United States can be tremendously reduced if one just eats less.

How can a person cut their calories by 40-50% and still survive you might ask? The answer is found in nature. All animals in nature that live long lives and maintain excellent health eat only one type of diet: raw/living food. When you eat a diet of uncooked vegetables, sprouts, seeds, nuts, grains, fruits (avocados), you will be eating 40-50% of the calories you are presently eating. When you eat pure, living/raw plant base food, it fills you up and satisfies because it is concentrated nutritionally in the purest form. Take a lesson from the animal kingdom and start cutting your calories by eating a living/raw plant based diet.

Remember, the Daniel fast and the lessons learned from it. When we do not eat the king’s food (the cooked, processed food of this world system) not only will we be healthier physically but also mentally, emotionally and spiritually.

…Give us nothing but vegetables to eat and water to drink. Then compare our appearance with that of the young men who eat the royal food, and treat your servants in accordance with what you see.” So he agreed to this and tested them for ten days. At the end of the ten days they looked healthier and better nourished than any of the young men who ate the royal food. So the guard took away their choice food and the wine they were to drink and gave them vegetables instead. To these four young men God gave knowledge and understanding of all kinds of literature and learning. And Daniel could understand visions and dreams of all kinds. … In every matter of wisdom and understanding about which the king questioned them, he found them ten times better than all the magicians and enchanters in his whole kingdom. NIV

The more we feed the flesh (old mind/old nature) the more we block and suppress the flow of the Spirit, the Spirit of wisdom and revelation, the Spirit of all knowing.

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Common Symptoms of Migraines

Migraines affect every individual differently, and the severity of attacks can range from mild to intense. The most common migraine symptoms include:

• Throbbing pain, often localized to one side of the head
• Heightened sensitivity to light and sound
• Blurred or distorted vision
• Nausea and vomiting

For many migraine sufferers, any combination of these symptoms can require them to retire to their beds in a darkened and silent room, waiting for the pain and discomfort to subside. The intense pain can last for hours, or even days. In extreme circumstances, some migraine sufferers may require hospitalization.

Diet, Nutrition and Migraine Attacks

Certain foods are recognized as triggers for migraine attacks. Chocolate, citrus fruits, red wine and aged cheeses are a few of the most common culprits, but food triggers can vary widely among migraine sufferers. Keeping a food journal can help people with chronic migraines to identify those foods that act as triggers for their own attacks, so they can be restricted or eliminated from their diets. Over the course of keeping the journal, it will be easy to spot the correlation between certain foods and any subsequent migraines.

Some general dietary changes can help reduce the occurrence of migraines. Transitioning to a vegan diet has been shown to effectively reduce the frequency and severity of migraine attacks in chronic sufferers. Recent studies have also shown that increasing the intake of vegetables that are rich in Omega-3 fatty acids, such as flax seeds, hemp seeds, spinach, kale, and broccoli can also have a profound effect on the occurrence of chronic migraines. For those people who find that they cannot get the required daily allowance of Omega-3 from their diet alone, nutritional supplements can be taken to offset any deficiency.

Stress Management and Migraine Headaches

Stress and anxiety are key triggers for migraines. Conventional medicine tends to treat these with anti-depressants or other mood altering drugs. Understandably, most migraine sufferers would prefer to avoid taking these often dangerous medications. Fortunately, there are some stress management techniques which can be adopted to help reduce stress and anxiety naturally. Deep breathing exercises can help promote an overall sense of wellbeing, and can reduce the effects of daily stress. Progressive muscle relaxation, in which the patient systematically tenses and relaxes specific muscle groups within the body, has also been shown to help relieve anxiety and stress. A routine of regular exercise is also a powerful tool in managing stress and anxiety. Regular exercise also helps to maintain a healthy body weight, which has been shown to have a direct impact on the frequency and severity of migraine headaches.

Meditation and Prayer

Prayer and meditation can have a profound effect on every aspect of the mind body connection, reducing stress and helping to manage pain. Setting aside an hour a day to meditate on God’s Word and practicing listening to the Spirit of God speak truth to the heart, will help migraine sufferers to reduce the anxiety and stress that can trigger a headache, as well as help them better manage their pain during an attack. The Lord has designed the body with an innate body/mind connection, and spirituality plays a key role in maintaining total health. Keeping the spirit, mind and physical body balanced and operating at peak efficiency is vital for total health.

For those that suffer with migraine headaches the thought of an endless regimen sometimes harmful, prescription medicines is unacceptable. But by making some simple dietary changes, and employing certain stress management techniques, migraine sufferers can significantly reduce both the frequency and the severity of their attacks.

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The Causes and Symptoms of Cervical Cancer

The most common cause of cervical cancer is HPV, or human papillomavirus. HPV is a virus that is transmitted through sexual contact. It is a common virus, and it affects nearly 20 million Americans. That being said, there are a number of different types of HPV, and not all types of the human papillomavirus cause cancer. Some may cause genital warts, while other types may stay in the body producing no symptoms of disease. The major danger of the cancer causing type of HPV is that it can lay dormant in a woman’s body for years before causing any cancer to develop.

Aside from HPV, cervical cancer is predominantly linked to lifestyle, diet and environmental factors. Genetics appear to play a part as well, and women with a family history of cervical cancer may be at a 15% greater risk for developing the disease later in life.

The most common symptoms of cervical cancer are pelvic pain, unusual vaginal bleeding between menstrual periods, unusual vaginal discharges, bladder pain and pain during urination. Loss of appetite, sudden weight loss, and a pervasive feeling of fatigue can indicate advanced cervical cancer.

Prevention Techniques

Since it is clear that one of the major causes of cervical cancer is HPV, which can be transmitted through sexual contact, one of the most effective forms of prevention is practicing safe sex or abstinence. This not only significantly lowers the risk for cervical cancer; it limits the chances of contracting any sexually transmitted diseases.

Women who smoke are at a higher risk for cervical cancer, because the toxins found in tobacco can be absorbed by the cervix. Smokers should quit immediately. It not only reduces the risk for cervical cancer, quitting smoking lowers the risk for the majority of cancers.

A healthy diet greatly reduces the risk of cancer in general and cervical cancer in particular. Women should make the transition to a vegan diet, rich in raw and organic fruits and vegetables. Organically grown garlic, and onions are rich in antioxidants that help to protect the body from free radicals that can cause cancer and other diseases. Foods that are rich in selenium, such as tomatoes, Brazil nuts, mushrooms, broccoli, bananas and asparagus, should also be added to the diet. Selenium also inhibits the creation of free radicals in the body, thereby reducing the risk for cervical cancer.

Exercise

Regular exercise has many health benefits, including protecting the body from cancer. Regular exercise helps to regulate blood pressure and insulin levels, while reducing body fat that can cause hormone levels to spike creating a welcome environment for cancer to develop. A regular routine of aerobic and anaerobic exercise, three to four times a week, can greatly reduce a woman’s risk for cervical cancer. Regular exercise also helps to support a strong immune system, healthy blood oxygen levels, and has been shown to combat anxiety and depression.

Cervical cancer can be a life threatening disease, and while survival rates are excellent for those that catch it early, prevention is still the best medicine. By taking these preventative measures, women can greatly reduce their chances of developing cervical cancer, and can ensure that they enjoy total health for years to come.

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The researchers studied 224 cardiac patients over 19 months for their prayer coping and religiosity, general health and mental health, cardiac status, social support, depression, and socio-demographic factors.

They concluded there was a strong link between religiosity and a patient’s ability to feel in control of their health situation, and that believers depended on the spiritual support of a higher power in their regular life.

“The day before a major cardiac procedure, an uncontrollable event, is a life-altering moment,” Amy Ai, a researcher of integrative medicine, said.

“The fact that the surgical and medical team would determine the immediate outcomes provides an intriguing window into the positive attitudes such as hope, optimism and perceived control and faith of cardiac patients,” Ai said.

“A core value shared by many religious traditions is surrendering to God which discourages over-assertion of personal control in a bond to the divine,” Ai said.

-Journal of Health Psychology.

Dr. Keith and Laurie Nemec Comments:
What is prayer?  It is simply communicating with God.  Communicating is defined as talking and listening.  The problem arises in our prayer life when we talk from world-filled, ego-filled, flesh-filled old minds.  God give me this, God give me that, God make my life easy, God take away all my problems, etc….

The power in true prayer is not talking to God.  He knows what you need before you ask Him.  The power of prayer is in stilling the mind so you can listen to Him speak to your heart.

Most people’s prayer life is 90/10.  This is 90% talking to God giving Him your grocery list of needs and 10% of listening to His response.  If you want to grow and mature spiritually, you need to reverse the ratio to 10/90.  That is, spend 10% of your prayer time talking and 90% in stillness listening to the drops of the Spirit voice falling on the still pond of your heart once you have stilled the raging ocean of thoughts going on in your mind.

This is done by focusing on only Him in quiet meditation and focusing on your breathing instead of letting your mind wonder.  Start with five minutes a day and work your way up.  The sky is the limit.  Most all great saints of the past have started their day with 2-4 hours of silent prayer and meditation in quiet solitude.  They maintained this prayerful state throughout the day by keeping their focus on Him, not on the things of the world.  You can go deeper in your prayer life by learning how to still yourself before God and listen to His voice. This is taught in our Seven Basic Steps to Total Health audio series

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What Causes B12 Deficiency?

Decreased levels of vitamin B12 can have a number of different causes, chief among them poor nutrition. But there are also a variety of health conditions which inhibit the body’s absorption of B12. Autoimmune disorders such as Grave’s disease and Lupus can restrict the body’s ability to absorb B12, as can certain intestinal disorders such as Crohn’s disease and celiac disease. People who consume large amounts of alcohol on a regular basis are also highly prone to developing a B12 deficiency.

Common Symptoms of B12 Deficiency

One of the reasons that vitamin B12 deficiency is so often misdiagnosed, is that the symptoms are common to a wide range of other disorders. A mild deficiency may not manifest any symptoms, but as the problem worsens the following symptoms may begin to appear:

• fatigue and muscle weakness
• light headedness
• rapid or irregular heartbeat
• bleeding gums, slow healing wounds and an over susceptibility to bruising
• irregular bowel movements and unexpected weight loss

In extreme cases, where the B12 deficiency has gone unchecked, nerve cells within the body can be damaged resulting in more severe symptoms including:

• tingling or numbness in the extremities
• depression and sudden mood swings
• memory loss and mental disorientation

As you can see, all of these symptoms are easily attributable to other common illnesses. It is not unusual for a patient to be under treatment for one disease, when in fact they have been suffering from a simple deficiency of B12.

Treating Vitamin B12 deficiency

Fortunately, correcting a vitamin B12 deficiency isn’t difficult. Depending on the underlying cause of the deficiency, it can generally be treated through diet and supplements. For those who don’t get the recommended daily allowance of B12 from their diet, B12 can be taken in the form of tablets, slow release patches, or sub-lingual drops.

In extreme cases, where the deficiency is caused by disease, regular intramuscular B12 injections may be necessary. These are available by prescription only, and like insulin can be administered at home by the patient.

The Health Benefits of B12

We have seen that the symptoms of B12 deficiency can be far reaching, and in some cases particularly intense. Left unchecked, a B12 deficiency can lead to a host of more serious conditions. Maintaining healthy levels of B12 can reduce the risk of heart disease by lowering the homocysteine in the blood. Homocysteine is an amino acid that has been linked to an increased risk for heart disease in otherwise healthy individuals. A healthy B12 level also reduces the risk for certain cancers. B12 deficiency has been linked to abnormal cell growth in women diagnosed with cervical cancer and cancer of the uterus. More recent studies have also drawn a direct correlation between extended vitamin B12 deficiency and the early onset of Alzheimer’s and dementia.

Vitamin B12 is essential for maintaining the total health of the body, and a prolonged deficiency can lead to a wide range of disorders. Fortunately, as common as this deficiency has become, it can be easily treated. If you think you may be suffering from a B12 deficiency, speak to your holistic healthcare provider for help devising a treatment plan to put your health back on track.

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Dr. Anne Kricker, of the University of Sydney, and colleagues investigated the possibility that high sun exposure is associated with an increased risk of NHL – but they found the opposite — according the results of a study published in the International Journal of Cancer.

The study involved adults between the ages of 20 and 74 years. In total, 704 cases of NHL and 694 randomly selected matched controls were enrolled.

The risk of NHL decreased with increasing hours of sun exposure. With the highest exposure, the odds of having NHL decreased by 35 percent compared with the lowest exposure level.

One effect of sunlight is to stimulate the body’s production of vitamin D. The researchers say that “increasing evidence that vitamin D may protect against cancer makes ultraviolet-mediated synthesis of vitamin D a plausible mechanism whereby sun exposure might protect against NHL.”
-International Journal of Cancer

Dr. Keith and Laurie Nemec comments on Let There be Light and Dark :
Light is critical for health and healing.  Your immune system is intimately connected to the Light-Dark cycle.  This means when the sun is up, you need to be in it a minimum of 30 minutes a day.  When the sun is down, you need to sleep in total darkness with 8- 9.5 hours of deep, dark sleep.  This 8-9.5 needs to be divided into 3.5 or more  hours before midnight.  These two factors combined can triple your immune system defense to fight off bacteria, viruses, parasites, candida and cancer cell proliferation.
Lack of sunlight can also produce mental, emotional imbalances leading to more depression, anxiety and more emotional food cravings.  For those who cannot get outside everyday of the year, some options are:

1. Get 15 minutes of exposure through a (portable full-spectrum light therapy).
2. Get one hour of sun exposure per day in direct sun.

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Symptoms of Vitamin D Deficiency

Diagnosing vitamin D deficiency can be difficult without a blood test. The symptoms can be subtle, and tend to be easily dismissed. The most common outward symptoms of vitamin D deficiency are bone pain, generally along the spine and rib cage, and muscle fatigue or muscle spasms. Vitamin D deficiency can also manifest itself in a disruption of sleep patterns, leading to bouts of insomnia, and loss of visual acuity. Understandably, these symptoms are commonly dismissed as typical aches and pains, or general irregularity. However, it is estimated that nearly 60% of Americans are suffering from some degree of D deficiency, so it is important to follow up on these symptoms if they become more frequent.

The Causes of Vitamin D Deficiency

There are number of major causes of vitamin D deficiency. Diet obviously plays a part, but personal habits are also a factor. The body needs sunlight to make vitamin D. Our modern lifestyles tend to prevent us from getting out into the sun, which deprives the body of the energy it needs to create and activate its store of vitamin D. The increased use of sunscreen also inhibits the body’s ability to make and utilize vitamin D. While many people are concerned with preventing skin cancer, the body does need a certain amount of pure exposure to sunlight to keep it healthy.

Some physical conditions can result in a vitamin D deficiency. The kidneys are required to convert vitamin D to its active form. As people age, or their kidney function becomes impaired, they are more likely to develop a vitamin D deficiency. Certain disorders affecting the digestive tract, such as Crohn’s disease or celiac disease, can inhibit the intestine’s ability to absorb vitamin D from the diet. Even body weight plays a part in the absorption of vitamin D, and people who are clinically obese are more prone to a vitamin D deficiency.

Treatments for Vitamin D Deficiency

There are a few simple treatments for people suffering from vitamin D deficiency. Obviously, the first and best source of vitamin D is through a healthy diet. But as we have seen, with nearly 60% of Americans suffering from a vitamin D deficiency, diet is not the only answer. Regular exposure to natural sunlight is necessary to create active vitamin D in the bloodstream. Fifteen to thirty minutes a day, preferably in the morning before the sunlight becomes too intense, is recommended. For people who are housebound, or who live in the extreme northern latitudes, artificial sunlight can be substituted. It is also recommended that people suffering from a vitamin D deficiency take an oral supplement. Vitamin D can easily be found in health food stores around the country.

Vitamin D is essential for maintaining the total health of the body, and a deficiency can lead to many serious conditions and diseases. Fortunately, as common as this deficiency has become, it can be easily treated. If you think you may be suffering from a vitamin D deficiency, speak to your holistic physician an ask to be tested for vitamin D deficiency.

Vitamin D plays a large role in the total health of the body, and a deficiency can lead to a variety of disorders. Fortunately, correcting a vitamin D deficiency can be done naturally and with a few simple lifestyle change such as adding a few supplements to the diet and spending some time in God’s own sunshine.

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