Alternatives for Natural Health with Dr. Jerry Teplitz

The Gift Hidden Inside Stress: Why Life Needs a Little Pressure

2026-04-11T08:00:00.001-04:00

While I’ve authored books on stress management, I want to talk about the good side of stress.

First of all, we live in a world that often treats stress like an enemy that it’s something to eliminate, suppress, or escape. Yet, when we look a little deeper, both nature and science quietly tell a different story: stress, when understood and managed wisely, is not only beneficial: it is essential.

So, as a Stress Management expert, let’s take a look at this other side of the equation.

The Lesson from the Trees

In a post by George Parker in The Trees of Biosphere 2: Growth Through Stress, he describes a fascinating discovery from the Biosphere 2 experiment. This was where they built a dome in Tucson, AZ, and locked a group of volunteers in a completely sealed and controlled environment as if they were on another planet.

They only had what was in the Dome to survive. This experiment turned out to be a big failure. (I’ve actually toured Biosphere 2 and have the T-shirt to prove it!)

Let me give you an example of the failure by looking at the “tree effect.” Trees grown inside this controlled environment had everything they needed to flourish: water, nutrients, and sunlight. Yet they failed to thrive. While they grew quickly, they collapsed before reaching maturity.

Why, you might be asking? And here’s the unique answer: it was because they were never exposed to wind.

In the natural world, wind bends trees, shakes them, and challenges their structure. This stress forces roots to grow deeper and trunks to become stronger. Without it, the trees remain fragile, as they experienced in Biosphere 2, and couldn’t survive.

There is a powerful truth here: strength is not necessarily built through comfort; it needs a dash of resistance.

Stress Even Has a Biological Advantage

Modern research supports what nature has always demonstrated. Stress, in manageable doses (this is the key - the word manageable), activates adaptive processes in the body and mind.

This concept is called hormesis, which is the idea that low to moderate stress can improve resilience and performance. Here are some examples:

Physical stress from exercise strengthens muscles and cardiovascular health.
Cognitive stress enhances focus, memory, and problem-solving ability.
Emotional challenges build psychological resilience and your coping capacity.

In other words, stress is not just something we endure. It’s something that trains us.

The Mental and Emotional Upside

When approached constructively, stress can:

Increase motivation and sharpen attention
Accelerate learning and skill development
Build confidence through overcoming challenges
Strengthen emotional endurance

Think back to moments in your life when you grew the most. My guess is that they were not the easiest times, but they were more demanding times.

Like those trees, you were being shaped by the “wind.”

But Let’s Be Clear: Not All Stress Is Equal

Now, here’s where wisdom comes in, and my expertise in Stress Management comes into play.

We need to look at the difference between constructive stress and excessive stress.

Too much stress, sustained over time without recovery, can wear down your body and mind. Research on environmental stressors shows that when pressures become extreme or prolonged, systems begin to break down rather than adapt.

So, the goal is not to eliminate stress, but to “balance it.”

What to Do When Stress Becomes Too Much

This is where you’re not fighting stress. Instead, it’s about redirecting your internal reaction.

These are some of the things you can do for yourself.

Shift your physiology: breathing patterns, posture, and movement can quickly change how your brain processes stress
Interrupt negative patterns: awareness is the first step to regaining control
Use specific techniques like Brain Gyms to regain this control
Create mental space: even brief moments of relaxation and meditation can reset your system
Train your brain: consistent stress management practices help you respond rather than react

Let me give you an example that I experienced several months ago. I was driving on Interstate I-64 and was between Charlottesville and Richmond, VA. The day was sunny and I was driving a little over the speed limit, which was 70 mph, when a deer jumped out right in front of my car - oops.

While I slammed on the brakes, I hit the deer. I was able to maintain steering control of the car, and I started hitting the brakes as I pulled over to the shoulder. I looked in the rear-view mirror, and to my surprise, there was no deer even in sight.

I immediately called my insurance agent because I wanted to know if I needed to report this to the State Police and stay until they arrived. My agent said no, and since the car was drivable, I drove to the next rest area, which was only 10 miles away.

At the rest stop, I called the Claims department of my Insurance Company and filed my claim, which was within around 15 minutes after the accident.

Later, I realized this about my stress response to the accident. It was that I had no stress response – I was able to keep control of the car, slow down, and pull over to the side of the road. My breathing never even changed, my mind stayed calm, and I didn’t have any body shakes. I was able to easily dial my cell phone and was totally calm talking to my agent and then the person in the Claims Department.

I realized from all the stress management techniques that I do personally, which include doing yoga daily and meditating twice a day, that my adrenaline stress response never kicked in.

This really confirms for me that you are not at the mercy of excess stress - that you can learn to change your response to it.

So…the wind may blow, or the deer may jump in front of your car, but it doesn’t have to knock you over. The situation may be a growth experience, in disguise!

If you do want to learn how to meditate and other stress reduction techniques, that I teach, you can check out my e-book on Managing Your Stress in Difficult Times: Succeeding in Times of Change at my website at www.Teplitz.com. You’ll find it under the Products menu.

Pickleball is Booming and So Are the Injuries. What to Do to Protect Yourself and Enjoy the Game

2026-04-04T08:00:00.001-04:00

Wherever you go these days — community centers, parks, hotel recreation areas — there's a pickleball game going on. And honestly, I’ve played it, so I get it. The sport is social, it's fun, and it seems a lot more manageable than tennis. What's not to love?

Well, here's what you need to know: pickleball is sending people to emergency rooms at a rate that should make all of us pay attention. This isn't to scare you off the court…quite the opposite. If you know what's going wrong out there, you can make sure it doesn't happen to you.

First of All, the Injury Numbers Are Eye-Opening

Between 2020 and 2022 alone, pickleball injuries rose 91% and hospital admissions shot up 257%, according to data from the National Electronic Injury Surveillance System. Approximately 90% of those injuries affect people aged 50 and older. And bone fractures related to pickleball have increased 200% over the past 2 years, with 92% happening during falls.

A large 2025 nationwide study of nearly 1,800 players found that 68.5% experienced at least one injury over a 12-month period. That's almost 7 out of 10 players.

So what's getting hurt? Knees are the #1 site, followed by ankles (sprains are the single most reported injury), shoulders, back, elbows, wrists, including what's being called “pickleball elbow”. Eye injuries have also surged dramatically as the ball can travel at surprising speeds.

Why Is This Happening?

Pickleball has a bit of a reputation problem. From the outside it looks gentle…it’s a smaller court, a lighter paddle, and you’re using a wiffle ball. What could go wrong. Well, ask your calves the morning after a long session, and they'll tell you a different story.

Every game involves explosive lateral cuts, sudden stops, deep lunges, repeated paddle swings, and rapid direction changes. These aren't gentle movements, and they add up — especially for players who jump in without proper preparation.

The research points to several clear, avoidable culprits: skipping the warm-up, wearing the wrong shoes, jumping in too fast without conditioning the body, playing through early warning signs, and overuse (playing three or more times per week was linked to a 45% higher injury rate). One study also found that players who rated injury prevention as having low importance were more than twice as likely to get hurt. Oops!

Prevention: What Actually Works

Key Prevention Steps You Can Take:

• Warm up dynamically for 10–15 minutes before play. You can do walking lunges, arm circles, leg swings, light jogging. Not static "hold and stretch". Your muscles need movement to get ready for movement.

• Wear court shoes, not running shoes. Running shoes lack the lateral support pickleball demands and are a reliable path to ankle sprains.

• Strength train 2–3 times per week off the court. Target your glutes, core, shoulders, and ankles. Muscles protect joints by absorbing shock.

• Stay hydrated throughout the day, not just right before you play. Dehydration slows reaction time and increases injury risk.

• Ease into the sport. Your body needs time to adapt to new movement patterns So, don't go from zero to five sessions a week overnight.

• Listen to your body. If something hurts, stop. Two days off is always a better outcome than months of recovery.

A Recovery Routine That Only Takes 7-Minutes

Here's something that I thought is worth sharing. There’s a website called ExercisesForInjuries.com that just published a piece by Rick Kasilj that makes a simple but important point: the window right after you play is when recovery matters most, and it's ignored because most players grab their bag and head home.

When muscles cool down in a contracted, tight state without any recovery routine, by morning that tightness has had hours to set in. That's the concrete-calf feeling. That's the stiff-hip shuffle that makes the walk to the coffee maker feel like a negotiation.

Their recommendation? A 7-minute foam rolling routine targeting the four areas pickleball stresses most. It needs to be done within 20–30 minutes of finishing your last game, while your muscles are still warm. It focuses on the calves, glutes, hips, and IT band/outer thigh.

Check out his website for the 7-minute program.

Players who do it consistently report less soreness the next morning, faster recovery between sessions, and noticeably better movement in their first game of the day.

And if you do get hurt? For minor sprains and strains, the RICE method still holds up: Rest, Ice (20 minutes every 2–3 hours), Compression, and Elevation. For anything that doesn't improve in 48–72 hours, or for more serious stuff like fractures, severe shoulder injuries, Achilles problems, or any eye injury, please see a professional. Don't tough it out.

The Bottom Line

Pickleball is genuinely good for you. The cardiovascular benefit, the social connection, the fun, all of it has real health value. But the sport makes real demands on your body, and the data is now clear that it's sending a significant number of people (mostly older folks) to the ER for largely preventable reasons.

So…to avoid the ouches and oh my god words: Warm up before you play. Wear the right shoes. Build your strength off the court. And take seven minutes after your session to give your muscles what they need. The goal isn't to survive today's game. The goal is to play today, next week, next year, and for a long time after that.

Why Does Jim Love Mondays? Because Loneliness Is Killing Us… And He Found the Antidote

2026-03-28T08:00:00.001-04:00

Before I start this week’s blurb, I want to welcome the new subscribers who attended my seminar last week for the University of Innovative Distribution and signed up to get my Blurb (BTW, 91% of the attendees rated the seminar as Excellent!!!).

Now for the Blurb.

I recently saw an ad in Time Magazine, that I actually said to myself, “I never thought of that.” The title of the ad was "Why does Jim Love Mondays?" Since a lot of people love the weekends and dread Mondays, the question itself caught my attention.

The ad's answer is simple but profound. Jim loves Mondays because of the people he works with. Jim was diagnosed with cancer which he shared with his colleagues.

His colleagues made sure he stayed connected. They took turns driving him to conferences and meetings. They made him feel included and valued as a vital member of the team.

Work helped him maintain one of the most important parts of his identity, and it allowed him to see beyond the illness.

I want to explore this further because what Jim experienced isn't just a feel-good workplace story. It touches on one of the most serious health crises of our time which is one that most doctors still aren't asking about when you sit down in their office.

It’s all about loneliness

Let me give you some numbers that may surprise you.

The World Health Organization found that 1 in 6 people worldwide is affected by loneliness, with loneliness linked to an estimated 100 deaths every hour. That’s more than 871,000 deaths annually.

Let that sink in. One hundred deaths per hour. Not from a virus, not from a toxin. From loneliness.

A large meta-analysis involving 148 studies and over 308,000 individuals followed for an average of 7.5 years found that social isolation increased mortality risks comparable to high blood pressure, smoking, and obesity.

We spend billions of dollars and enormous public health energy on those three things. Meanwhile, loneliness barely makes the radar.

In fact, researchers have found that strong social relationships can increase the likelihood of survival by as much as 50% relative to individuals whose relationships are weaker.

What Loneliness Actually Does to Your Body

Loneliness isn't just a feeling. It triggers a cascade of physical changes in your body.

Research has shown that lonely individuals have increased peripheral vascular resistance and elevated blood pressure. Chronic social stress leads to glucocorticoid resistance, enhanced inflammation, and oxidative stress.

In other words, your body reads loneliness as a threat, and responds accordingly, putting you into a state of chronic low-grade emergency.

According to the American Heart Association, social isolation and loneliness are associated with about a 29% increased risk of heart attack or heart disease death, and a 32% increased risk of stroke and stroke death.

And here's something that may really get your attention: people with heart disease who were socially isolated had a two-to-three-fold increase in deaths during a six-year follow-up study.

Loneliness also affects mental health directly, with lonely people twice as likely to experience depression. And it goes beyond the heart and the mind.

Research from the University of Cambridge studying blood proteins in over 42,000 adults found that social isolation and loneliness are linked to higher susceptibility to infection which means your immune system is literally weakened when you don't have meaningful human connection.

So…we're talking about your heart, your brain, your immune system, and your lifespan. This is not a small health issue.

Back to Jim and Why the Workplace Matters More Than We Think

Now let's go back to that Time Magazine ad, because it carries a message that is more medically important than it might appear.

Most of us spend more waking hours at work than anywhere else even if you are working remotely. And for a lot of people, particularly those who live alone, or whose family connections have faded over the years, the workplace may be their primary source of human interaction.

Their colleagues might be the people who notice first if something is wrong. The people who make them laugh. The people who make them feel like they belong somewhere even if they are on Zoom or TEAMS.

Jim's colleagues did exactly what the research tells us matters most. They paid attention. They reached out. They made him feel connected. And as a result, Jim didn’t just tolerate Mondays, he looks forward to them.

That is not a small thing. That is the difference between a person who is thriving and a person who is quietly deteriorating.

As I mentioned in a recent post about water aerobics, community and social connection are often the most underestimated benefits of any group activity, and loneliness in older people, in particular, can be a killer. The Jim story brings that principle right into the office.

What Can You Do About This?

Here's the good news: unlike some health problems, this one has a solution that doesn't require a prescription or a medical procedure.

The WHO has identified that social connections can reduce inflammation, lower the risk of serious health problems, foster mental health, and help prevent early death.

Simple, consistent human contact, the kind Jim's coworkers provided, has real, measurable biological effects.

So, here are some things worth thinking about:

At work, take a page from Jim's colleagues. Check in with the people around you whether on Zoom or live in the office. It’s not just about the project deadline; it needs to also be about how they're actually doing. That three-minute conversation may matter more than you know.

At home, think about where your social connections come from and whether they're enough. A book club, a faith community, a class, a volunteer role…these aren't just hobbies. They're medicine.

For older adults especially, please take this seriously. Social isolation is not just uncomfortable, as the research makes very clear, it is dangerous. If you have an elderly parent, neighbor, or friend who seems to be withdrawing, your outreach could literally be lifesaving.

And for healthcare providers, the American Heart Association is now urging clinicians to ask patients about the frequency of their social activity and whether they feel satisfied with their relationships, and to be ready to connect socially isolated people with community resources.

That's a sea change in how we think about health, and it's long overdue.

Final Thoughts

So why does Jim love Mondays?

Because people at his workplace decided how he was doing mattered. That he mattered. And that simple act of human attention gave him something that no supplement, no medication, and no fitness routine alone can provide…the feeling of genuine connection.

So…reach out to someone today. Not because it's on your wellness checklist. But because it might just be the most important health intervention either of you will have all week.

The Latest Benefits of Vitamin D: New Research You Should Know About

2026-03-14T08:00:00.001-04:00

Now that we’re starting to move into Spring and having warmer weather, so we can get out in the Sun, we need to take a fresh look at the benefits from vitamin D besides supporting bone health.

First of all, scientists now recognize that vitamin D functions more like a hormone in the body and plays a role in immune health, mood, aging, and even cancer prevention.

In recent years, research has begun to confirm what many natural health practitioners (including me!) have believed for decades: adequate vitamin D may be one of the simplest and most important factors in maintaining overall health.

Let’s explore some of these new areas.

Vitamin D and Healthy Aging

One of the most interesting areas of new research involves vitamin D and aging. Scientists studying participants in the large VITAL trial found that people who took 2,000 IU of vitamin D3 daily experienced less shortening of their telomeres compared to those taking a placebo.

In case you don’t know what telomeres are, they are the protective caps on the ends of DNA strands that naturally shorten as we age. Shorter telomeres are associated with aging and age-related diseases. When they get too short, it’s the end of life.

According to researchers at the National Heart, Lung, and Blood Institute, participants taking vitamin D lost about 140 fewer DNA base pairs over four years than those not taking the supplement.

This means using vitamin D slowed shortening by 70–90% relative to normal loss in that time period. These findings suggest vitamin D may help support cellular health and healthy aging.

Vitamin D and Mental Health

Another area receiving attention is the connection between vitamin D and mental health. Several recent studies have found that people with low vitamin D levels are more likely to experience symptoms of depression.

A 2025 meta-analysis of 20 randomized controlled trials found that vitamin D supplementation significantly reduced depressive symptoms compared to a placebo.

Researchers believe vitamin D may influence mood by supporting brain signaling pathways, reducing inflammation, and interacting with receptors located in several areas of the brain.

Immune System Support

Vitamin D is also well known for its role in supporting the immune system. It helps regulate immune responses and may reduce excessive inflammation in the body.

Several meta-analyses examining respiratory infections, including COVID-19, found that adequate vitamin D levels were associated with reduced severity and improved outcomes in patients.

Scientists believe vitamin D supports immune health by stimulating antimicrobial peptides and helping immune cells communicate effectively during infections.

Possible Protection Against Certain Cancers

Research has also suggested that vitamin D may play a role in cancer prevention.

Studies published in the journal Nutrients found that individuals with higher vitamin D levels had a significantly lower risk of colorectal cancer. Some studies showed reductions in risk ranging from 25 to 58 percent among individuals with the highest vitamin D intake.

Researchers believe vitamin D may help regulate cell growth, reduce inflammation, and support the body’s natural ability to destroy abnormal cells.

Vitamin D and Metabolic Health

Vitamin D may also help support metabolic health, which includes high blood pressure, elevated blood sugar, abnormal cholesterol levels, and increased abdominal fat.

Some studies have found that higher vitamin D levels are associated with a lower risk of metabolic syndrome. As you can see from the list, metabolic syndrome significantly increased the risk of heart disease and type 2 diabetes.

Why Vitamin D Deficiency Is So Common

Despite its importance, vitamin D deficiency is very common. Researchers estimate that between 30 and 50 percent of people worldwide may have insufficient levels of vitamin D. Several factors contribute to this, including limited sun exposure, indoor lifestyles, sunscreen use, aging, and diets that contain few vitamin D-rich foods.

A major part of this deficiency in the US is all the advertising about using sunscreen products and how we need to lather up before we even go out into the sun. The message is: “God forbid, we go out unprotected by sunscreen products!”

Natural Ways to Improve Vitamin D Levels

While there are natural sources of vitamin D besides sunlight, such as fatty fish - salmon and sardines, egg yolks, and certain mushrooms. Most people will not get enough vitamin D that way.

That’s why many health practitioners, including me, recommend vitamin D3 supplements.

Also, the only way to tell if you’re getting enough vitamin D is through a blood test. Years ago, I was taking a vitamin D supplement and thought I was going to test well with my level of D being in the range of 40 to 60 ng/mL (ng/mL is how they measure vitamin D). My blood test showed I was at only 20 ng/mL! Oops!!

I switched to another brand, and on the next blood test, I had moved up to around 40ng/mL. So, make sure to have your Doc run a blood test now, and again after a couple of months of taking a supplement.

Final Thoughts

So…vitamin D may be one of the simplest steps you can take to support your overall health and well-being.

Oh yeah, don’t forget to get out in the sun for 20 minutes per day, when you can, on each side of your body, if you are sunbathing before you put on that sunscreen!

So…here comes the sun!!!!

Sleep and Meditation, and Needing Less Sleep

2026-03-07T08:00:00.001-05:00

Most sleep experts agree that adults need about 7–9 hours of sleep a night to function well. In practical terms, many people find that 6–8 hours is the range where they feel their best.

Sleep is when the body restores itself. Hormones rebalance, tissues repair, memories consolidate, and the brain clears metabolic waste. When people consistently sleep too little, research shows it can affect mood, concentration, immune function, and overall health.

So yes, sleep matters.

But there’s another factor that often gets overlooked when we talk about rest. It’s meditation!

Meditation and Deep Rest

Meditation triggers the body’s relaxation response, shifting the nervous system out of the fight-or-flight stress mode and into the parasympathetic “rest and restore” state. When that happens, breathing slows, blood pressure decreases, and the mind becomes quieter.

In a sense, meditation provides a form of deep rest while you are still awake.

Researchers have studied this effect for years. One study published in Behavioral and Brain Functions found that meditation improved reaction time and alertness. This occurred even in people who were sleep-deprived. Another interesting finding was that long-term meditators tended to sleep less than non-meditators while maintaining normal performance levels.

Other studies examining experienced meditators have also found differences in brain activity during sleep, suggesting that meditation may change how the brain rests and recovers.

In other words, meditation doesn’t replace sleep, but it may make the rest you get more efficient and effective.

My Personal Experience After 50+ Years of Meditation

I’ve been practicing meditation for more than 50 years, and I’ve noticed some of the same things many long-term meditators report.

I simply don’t seem to need as much sleep as I once did.

When I was younger, I felt like I needed a full night’s sleep to function well. Over the decades of maintaining a regular meditation practice of doing it twice a day – morning and late afternoon or early evening, I’ve found that I wake up feeling refreshed even when I’ve slept fewer hours.

I do have one complaint about the medical forms I have had to fill out, where they ask how many hours you sleep. I’ve never run across a form that asked if you meditated. This means the docs never get the real picture of how I’m managing my sleep and how much I get a night.

So, I’m not saying that doesn’t mean sleep isn’t important…it absolutely is. But meditation appears to give the body and mind an additional form of deep rest that helps support overall balance.

Many people who begin meditating regularly notice similar changes. They fall asleep more easily, wake up clearer, and sometimes find they naturally require a little less sleep than before.

I did have an interesting experience a couple of years ago when I was in the hospital for a few days. They had me wired up with all kinds of measuring devices. In the morning, I decided to do my regular meditation. After meditating for a few minutes, the nurse comes rushing into the room and says, “Are you okay? Your heart rate dropped from 7 beats per minute down to 40!”

I assured her that I was meditating and just continued doing it!

Learning to Meditate

If you’ve never tried meditation, it doesn’t have to be complicated. Even 10–20 minutes a day can begin to calm the nervous system and reduce the impact of stress.

Because stress levels today are higher than many of us have experienced in the past, I’ve included several easy to learn meditation techniques in my e-book, Managing Your Stress in Difficult Times: Succeeding in Times of Change.

In it, I explain practical techniques you can use to quiet your mind, reduce stress, and improve your overall well-being, including meditation practices that anyone can learn.

If you’d like to explore it, the book is available at https://teplitz.com/Managing-Stress-Teplitz.html.

The interesting thing about meditation is that the benefits often show up where we least expect them.

You start meditating to say reduce stress.

And along the way, you may discover that you sleep better, wake up clearer, and even need less sleep than before.

Surprise - Water Aerobics Is One of Nature’s Most Healing Workouts

2026-02-28T08:00:00.001-05:00

When someone says to you, “I’m going to work out,” What do you think of - going to a gym, walking, riding a bike, jogging? I'll bet you don’t think of water. I know I didn’t until I ran across an article that talked about water being a great form of exercise.

It turns out exercising in water can be gentler, more effective, and more life-affirming than almost anything done on land. So, I want to share why water aerobics deserves a place in your health routine.

First, let me tell you about my extensive past background with water. In High School, I was on my school’s swim team. I swam the 50-yard freestyle, 200-yard freestyle, and 100-yard backstroke. I was certified as a Water Safety Instructor, I was a Lifeguard for 5 summers at 2 hotels, and one summer I was a teacher of swimming for the New York City Board of Education.

After all that, I realized I never thought of the health benefits of water.

So, let’s explore some of the aspects that make water such a great form of exercise.

Buoyancy Is Joint Protection

One of the first things people notice when they step into a pool is that they feel lighter. That buoyancy feeling isn’t just pleasant…it’s also therapeutic. Water supports your body weight, reducing stress on joints and decreasing pain during movements.

This makes water aerobics ideal for people with arthritis, joint conditions, or simply those who find land-based workouts uncomfortable or difficult to do.

This gentle support lets people build endurance, strength, balance, and confidence without the pounding impact that land workouts can create.

A Safe, Effective Weight Management Tool

You might be surprised, as I was, to learn that water workouts can help with weight loss and waist management. Really!

A pooled data analysis published in BMJ Open found that people who did water aerobics for 10 or more weeks lost an average of nearly 6.6 pounds and more than 1 inch in waist circumference.

This is significant, especially because the workout feels more like a gentle motion than a heavy-duty exercise routine. It turns out you’re burning calories and improving body composition without putting extra strain on your bones or joints, which is a win-win for long-term health.

Strength, Balance, and Fall Prevention

As we age, muscle strength and balance become cornerstones of your being able to live independently. Water has a unique way of challenging muscles from all directions. Every movement in the pool requires you to work constantly against the water’s natural resistance. It’s a resistance that’s gentle, yet powerful enough to build muscle tone and stabilize balance.

In research published in the Journal of Physical Therapy Sciences, older adults who participated in regular water exercise programs improved their balance and felt more confident walking and moving in their daily life. This translates into less risk of falls and injuries.

A Dual Workout: Cardio + Strength

When you move in water, your body works harder again because every motion meets resistance from all sides. Water is denser than air, so you’re doing aerobic training and strengthening muscles simultaneously.

This kind of dual workout raises your heart rate, boosts circulation, and improves muscular endurance…all while being far gentler than pounding pavement or lifting heavy weights.

Mind-Body Harmony and Stress Relief

Water isn’t just a physical support; it’s a sensory environment. The feeling of water around your skin and the rhythm of movement can soothe your nervous system and calm your mind.

This sensory feedback supports what is called proprioception, which is your body’s awareness of movement and its position.

It also turns out that water aerobics helps improve a person’s mood and enhances their mental focus.

All of this can lead to less stress, better sleep, and more joy in a person’s daily life, and not just stronger muscles.

Community and Motivation

This is one benefit that didn’t even dawn on me, and it’s actually one of the underestimated benefits of water aerobics. It’s that a community forms around everyone doing the exercises.

Group classes give people a reason to show up, to laugh, and to move together. That social connection itself carries health benefits by reducing isolation, improving adherence to exercise, and enriching emotional well-being. Keep in mind that loneliness in older people can be a killer.

When exercise becomes a shared experience, it stops being a chore and becomes something you look forward to.

So, if you have health issues, first check with your health care provider and then …get out your water wings and get yourself to a pool…and if you can find it, make it a saltwater pool.

2-21-26 Honey + Coffee for Coughs? Putting the 2 Together for a Positive Outome

2026-02-21T08:00:00.001-05:00

If you’re a healthy adult dealing with a lingering cough after a cold, a warm honey-coffee mixture is generally low-risk and inexpensive.

When you’ve got a nagging cough that just won’t quit, you’ll try almost anything. Cough syrup. Drugs. Herbal tea. Steamy showers. Standing in the kitchen at midnight, questioning your life choices.

So, what if a friend says to take honey and coffee – what would you think? Are they crazy?

Well, it turns out there is actually research on mixing the two together for a soothing outcome.

Let me explain. Let’s look at Honey by itself first.

Honey: The Classic Cough Soother

You may have heard this one before: “Take a spoonful of honey.” Turns out, the person might’ve been onto something.

Several studies have looked at honey for cough relief, especially for coughs caused by upper respiratory infections (like colds). Overall, the research shows honey can:

Reduce how often you cough.
Reduce how severe the cough feels.
Help kids (and adults) sleep better at night.

Some reviews even suggest honey works as well as certain over-the-counter cough suppressants.

So…why might it help? There are several possibilities:

It’s thick and coats the throat, which can calm irritation.
Its sweetness may trigger nerve pathways that reduce the urge to cough.
It has mild antioxidant and antimicrobial properties.

Important note: Never give honey to babies under 1 year old.

So, what about just taking honey alone? There’s pretty solid evidence for short-term cough relief.

Now, Why Would Coffee Help?

Coffee contains caffeine, which is chemically similar to theophylline, a medication that can relax airway muscles and is a mild bronchodilator.

Caffeine can slightly improve airway function for a few hours. It’s not a replacement for asthma medication or anything serious, but it does have measurable respiratory effects.

With both remedies taken separately, you may get short-term relief.

So, What Happens When You Combine the Two?

First of all, I’m not talking about having a cup of coffee and adding some honey. The researchers in this one study used 20.8 grams of honey combined with 2.9 grams of instant coffee. They combined the ingredients into a paste that they added to water.

The researchers did this in a randomized controlled trial published in the Primary Care Respiratory Journal

What were the researchers studying?

They looked at adults with a persistent post-infectious cough. The kind that sticks around for weeks after you’ve recovered from a cold.

The study included 97 adults who were divided into three groups:

A honey + coffee mixture
A steroid medication (prednisolone)
A placebo

Participants took their assigned treatment for one week.

The Results

Here’s the surprising part:

The honey + coffee group improved significantly more than both the steroid group and the placebo group. The honey + coffee group had a 93% reduction in their cough’s severity, while the prednisolone group only had a 20% reduction in their cough’s severity.

This is a big deal because steroids are often prescribed for persistent coughs and they have a long list of side effects.

So… Should You Try It?

If it works great and if it doesn’t, you’ll know very quickly that you’re not getting relief.

Or…as my grandmother would say (with an accent) – It can’t hurt!

An Effective Natural Mouthwash – Matcha and Tea Tree Oil

2026-02-14T08:00:00.001-05:00

I’ve been using a homemade natural mouthwash that has been blowing me and my dentists’ socks off, and I want to tell you about.

It’s using matcha tea powder and tea tree oil.

Let me tell you what the research is showing, then I’ll share with you my experience, and then I’ll give you the formula!

First of all, people interested in natural oral care are experimenting with plant-based alternatives to commercial rinses. Below is what the science is saying about each ingredient’s benefits and risks.

Why Matcha Might Help Your Mouth

First of all, Matcha is a finely ground green tea harvested from the Camellia sinensis plant. Like green tea, it’s rich in antioxidants and catechins. These are compounds known for antibacterial and anti-inflammatory properties.

Scientific research on matcha mouthwash has shown promising results. Let me give you a couple of examples:

A 2024 study published in the peer-reviewed journal Microbiology Spectrum found that a mouthwash made from matcha significantly reduced levels of Porphyromonas gingivalis, which is a bacterium strongly linked to gum disease, such as periodontitis. People with periodontal disease who rinsed with matcha mouthwash showed significantly lower levels of these harmful bacteria compared with controls.
In lab tests, matcha solutions were able to kill almost all P. gingivalis cells within hours, which means that it has real antimicrobial action.

This data indicates that matcha could be a useful natural adjunct to oral hygiene, particularly for supporting gum health alongside brushing and flossing.

Matcha also contains antioxidants, which may strengthen enamel and help protect tissues from oxidative stress.

Tea Tree Oil: Benefits and a Warning

Tea tree oil, derived from the Australian plant Melaleuca alternifolia, is widely touted for its antibacterial, antifungal, and anti-inflammatory effects. Some older studies and clinical trials suggest that mouthwashes containing tea tree oil can help reduce plaque and gingivitis — sometimes comparing favorably with chlorhexidine, a gold-standard oral rinse.

However, there are some issues you need to be aware of:

Tea tree oil should never be swallowed.
It can cause irritation or allergic reactions to sensitive oral tissues or skin if used undiluted or in too high a concentration.

While the formula I’m going to be giving you only contains 2 drops of tea tree oil per ½ cup of water, which makes it a mild dilution, you do want to make sure to rinse thoroughly and avoid swallowing.

And remember: this isn’t a replacement for toothpaste, regular flossing, or professional dental care.

So…what has my experience been using this as a mouthwash?

I started using this twice a day, morning and nighttime, about 9 months ago. At night, I’d do what I’ve been doing for years – scrape my tongue, then floss, then use toothpaste, and then rinse with the matcha mouthwash, and finally rinse well with water.

Three months after I began, I had a dental appointment for a cleaning. The hygienist immediately commented about how much better my teeth looked with less plaque buildup.

Then, 6 months after this past Wednesday, I went to my periodontist for a routine cleaning. She took a look at my teeth and commented that she couldn’t see any plaque buildup. She could only see what she described as a very mild film. This meant that in doing the cleaning, she had to go by sound when she was scraping to determine if there was any plaque there.

She also checked around my teeth for pocket depths, and I had mostly 2s, some 3s, and a few 4s. She said my teeth were in great shape.

So…I hadn’t changed my toothpaste during these 9 months. I continued to floss every day and brush 3 times a day. The only difference was the Macha tea formula. My experience is it’s quite powerful (just don’t swallow it and rinse thoroughly).

So, here’s the formula:

½ cup water heated to about 170 °F (77 °C)
½ tsp matcha powder
2 drops of tea tree oil

I’d suggest mixing up a batch and keeping the extra in a jar in the refrigerator. I’ll refill the dropper bottle when it’s empty.

A couple of final things:

· Always spit, never swallow this mouthwash.

· If you experience tingling, burning, or irritation, discontinue use.

· This rinse can be a complement to traditional oral care. It is not a substitute.

· If you have gum disease or sensitive gums, consult your dentist.first!

When Politics Affects Your Health: Stress, Well-Being & How You Can Respond

2026-02-07T08:00:00.001-05:00

I may be stepping into deep water here, and I’m willing to do it because more and more people in the U.S. (and around the World) are noticing that politics isn’t just a topic…it’s now a chronic stressor that affects both your mind and body.

Since my Blurb is called Alternatives for Natural Health, I feel I need to give you options. But first, we need to look at how people are being impacted by the current situation.

National surveys report that a majority of adults see the future of the nation and political conflict as major sources of anxiety and stress. Many people even change their behavior from reducing news intake to trying to avoid political talk altogether just to protect their peace of mind.

This Stress Isn’t Just “Mental”, It’s Physical, Too

Scientific research is documenting how political stress can resemble other forms of chronic stress:

A university dissertation found that ongoing political stress predicts worse physical outcomes (like high blood pressure and poor sleep), and greater anxiety and depressive symptoms above and beyond general life stress.
A recent Emory University study showed that stress tied to political issues was significantly linked to generalized anxiety, depression, and perceived stress, especially for people who feel deeply affected by political decisions in their lives.
Other research suggests political polarization — the feeling that others’ views are very far from your own — correlates with poorer self-reported physical health and more days of bad health each month.

In other words, politics doesn’t just make people worry; it can trigger bodily stress responses that, if repeated over time, may harm your long-term health.

From a natural health perspective, this unrelenting stress can undermine immune function, disturb digestion, disrupt sleep, and increase inflammation, all of which make it harder to thrive physically and emotionally.

More Than Coping: Healing Through Better Engagement

Most people think of stress management as personal self-care by taking herbs, meditation, exercise, baths, and breathwork. All of these are excellent, and I’ve written about them all. But what if the source of stress is social, ongoing, and tied to how we relate to others?

That’s where a growing network of organizations is stepping in, not to change anyone’s politics, but to improve how we engage with disagreement itself.

Litowitz Center for Enlightened Disagreement

While you may not be aware, I went to Law School at Northwestern, so I want to first write about the work that they are doing to bring the temperature down.

Northwestern has founded the Litowitz Center for Enlightened Disagreement, which focuses on cultivating skills for respectful, constructive interaction across differences. Research shows that simply improving communication, which includes listening deeply, recognizing cognitive biases, and practicing empathy, can reduce emotional tension and promote psychological flexibility.

Their programs help people build these skills through curriculum, outreach, and community events, and importantly, they are focusing on evidence of what actually works instead of hopeful guesswork.

For me, since I focus on well-being, this matters because how we interpret and respond to stress is a key part of reducing our level of stress. When interactions feel safer and more purposeful, the nervous system is less likely to shift into a chronic fight-or-flight mode.

There are Other Organizations Bridging the Divide

Some of the other groups that are involved with changing the situation:

Braver Angels brings people with different political views together for structured, respectful conversations, reducing hostility and building shared understanding.
Listen First Project and the National Coalition for Dialogue & Deliberation (NCDD) emphasize listening before debating, a practice aligned with mindful communication and a compassion-based approach to stress.
Community initiatives like Living Room Conversations create small, facilitated dialogues that help people cultivate curiosity instead of conflict.

The bottom line is that these aren’t “political persuasion” efforts. Instead, they are wellness-oriented approaches to human connection that acknowledge stress is social as well as personal.

Why This Matters for Your Health Journey

From a natural-health point of view, dealing with stress isn’t just about what you do… It’s also about how you relate to the world around you.

Chronic stress contributes to inflammation, digestive disruption, sleep troubles, immune dysregulation, and mood imbalance. The bottom line is it can really affect your health!

So…if politics is a chronic stressor for you (and it increasingly is for many people), then it’s worth exploring both internal strategies, such as mindful breathing, meditation, exercise, and rest.

You also want to explore relationship strategies, such as better communication, empathy practices, and community dialogue.

Please keep in mind that helping people engage with disagreement more skillfully doesn’t require changing beliefs…it’s exploring how we interact. And that alone can help lower your stress, restore calm, and support your well-being.

P.S. Northwestern is making this a required course for all first-year students. Imagine if all schools and universities had this type of approach for their students, how it would change their stress levels!

A New Era for UTIs: What Women Should Know About New Treatments

2026-01-30T18:30:00.001-05:00

While this Teplitz Blurb is aimed at women who experience Urinary Tract Infections (UTIS), men need to understand that they can share this info with the women in their lives, and that they will really appreciate it!

Women who have ever had a urinary tract infection, already know how disruptive they can be. They can experience burning, urgency, pain, and the stress of wondering whether it’s going to come back again. For many women, UTIs aren’t a one-off event — they’re a recurring problem that affects the quality of their life.

The good news? After years of very little change, UTI treatments are finally evolving. A new antibiotic, better prevention strategies, and non-antibiotic options are giving women more choices than ever before.

Let’s talk about what’s actually new, and what the research says is working.

A Truly New Antibiotic (Yes, Really)

One of the biggest developments is the approval of a new antibiotic called gepotidacin, marketed under the name Blujepa. This is the first antibiotic in an entirely new class to be approved for uncomplicated UTIs in women in nearly three decades.

Why does that matter? Because most UTI antibiotics that are being used work in very similar ways, and bacteria have actually learned how to resist them.

Gepotidacin works differently. Instead of targeting the usual bacterial pathways, it blocks a mechanism bacteria need to copy their DNA. That means it can kill bacteria that are resistant to many older antibiotics, including some stubborn strains of E. coli, which is the most common cause of UTIs.

In large clinical trials, gepotidacin worked as well as, and in some cases, better than commonly prescribed antibiotics like nitrofurantoin. Many women experienced full symptom relief, and researchers believe this drug may slow the development of antibiotic resistance over time.

For women who’ve cycled through antibiotic after antibiotic with diminishing results, this is a genuinely hopeful development. While I’m not a fan of antibiotics because of their overuse and what they do to our microbiome, this is one exception that I’ll make, plus read on about a reduction in antibiotic use.

Rethinking How Antibiotics Are Being Used

Research is also challenging how we use existing antibiotics. Traditionally, women with recurrent UTIs have often been placed on very low-dose antibiotics for months at a time. While that can help in the short term, it also raises concerns about resistance and long-term side effects.

More recent studies suggest that, for some women, a shorter course of full-dose antibiotics may actually lead to fewer infections down the road compared with prolonged low-dose prophylaxis. It’s a shift toward treating infections more decisively, rather than suppressing them indefinitely.

This doesn’t mean one approach fits everyone, but it does mean clinicians now have better data to individualize care.

Estrogen and UTIs

There’s been growing curiosity around hormones and UTIs, especially as many women notice infections becoming more frequent during perimenopause and menopause.

The evidence is strong about using estrogen, particularly vaginal estrogen, to fight UTIs.

After menopause, lower estrogen levels thin the tissues of the vagina and urethra and change the local microbiome. That creates an environment where harmful bacteria can thrive. Multiple studies have shown that using vaginal estrogen, as a cream, tablet, or ring, can restore healthy tissue, encourage protective lactobacilli, and significantly reduce UTI recurrence.

For postmenopausal women with frequent UTIs, vaginal estrogen is now considered one of the most effective non-antibiotic preventive tools available.

Non-Antibiotic Options That Actually Have Evidence

Another encouraging shift is the growing focus on treatments that don’t rely on antibiotics at all.

One example is methenamine, a urinary antiseptic that turns into a bacteria-killing compound in acidic urine. Unlike antibiotics, it doesn’t drive resistance. Studies show it can work just as well as low-dose antibiotics for preventing recurrent UTIs, without contributing to the bigger resistance problem.

There’s also research around UTI vaccines, particularly one called Uromune. It’s designed to train the immune system to recognize and fight off the most common UTI-causing bacteria. In clinical studies, women who used it experienced fewer infections and longer stretches without symptoms.

Probiotics, especially vaginal formulations, are another area where the science is finally strengthening. Certain strains have been shown to reduce recurrence rates and delay the return of symptoms, particularly in premenopausal women.

As for familiar remedies like D-mannose and cranberries, the picture is more mixed. Cranberry extracts may help prevent bacteria from sticking to the bladder wall, but results vary depending on the product and dose. D-mannose, despite its popularity, hasn’t shown consistent benefit in large, high-quality trials.

What This All Means for Women

The takeaway is hopeful: UTIs are finally being taken seriously as a long-term health issue, not just an inconvenience treated with the same prescriptions over and over again.

So…keep in mind that for women, the best approach needs to be personalized. What works great for one woman may not be right for another. This means working with a knowledgeable and supportive healthcare provider.

And for the first time in a long time, the conversation around UTIs isn’t stuck in the past. And that’s the part that’s very good news.

Plants Are Communicating All the Time (Yes, Really)

2026-01-22T18:13:00.000-05:00

Plants might not chat over coffee, but make no mistake about it, as you’ll read below, they are constantly sharing information. Scientists are discovering that plants send signals through the air, underground, and even through physical contact. And here’s the cool part: plants actually do better when they grow close together, and humans benefit from these plant conversations too.

So…Let’s dig in (sorry for the “humor”)

Plants Talk Using Scents

One of the main ways plants communicate is by releasing tiny chemical signals into the air, called volatile organic compounds (VOCs). You can think of these as plant “messages.”

When insects attack a plant, it releases VOCs that nearby plants can detect. Those neighbors then start boosting their own defenses before they’re attacked. Basically, plants are warning each other with a message like: Heads up — trouble’s coming.”

Researchers have found this kind of chemical communication happens all the time in forests, gardens, and farms, especially when there’s a mix of different plant species. The more diverse the plant community, the stronger and more useful these chemical conversations become.

Plants Can Sense Vibrations and Sounds

This one surprises a lot of people (including me!). Plants don’t have ears, but they do respond to vibrations.

Recent studies show that plants can:

React to the buzzing of bees by producing more nectar
Emit tiny ultrasonic sounds when stressed (like during a drought)
Trigger responses in insects that “listen in” on these signals

So, while plants aren’t talking like animals, they’re absolutely tuned into what’s happening around them including movement, touch, and vibration.

The Underground Internet: Plants Helping Plants

Below the soil surface is one of the most fascinating systems in nature: mycorrhizal fungal networks, often called the “Wood Wide Web.”

The largest single organism is a Armillaria ostoyae fungus in Oregon's Malheur National Forest. Get ready for this, It spans over 2,000 acres!

These fungi connect plant roots underground, allowing plants to:

Share nutrients and water
Send stress signals
Support weaker or younger plants

If one plant is struggling, nearby plants can adjust their own behavior through this network. And interestingly, scientists have found that plants growing close enough for their leaves or roots to touch often activate shared stress-response systems, making them tougher overall.

Why Growing Close Together Is Actually a Good Thing

We often assume plants compete with each other, but cooperation is actually a big part of the story.

Plants growing close together benefit because:

Warnings spread faster when danger shows up
Defenses strengthen across the group
Ecosystems become more resilient to drought, pests, and climate stress

This is why practices like intercropping, companion planting, and biodiversity-friendly farming often outperform single-crop systems which is how most farms are currently run. This means that plants thrive when they’re part of a community.

So… How Does This Help Us Humans?

Better Farming (With Fewer Chemicals – Hooray!)

By understanding how plants communicate, scientists and farmers are finding new ways to:

Detect plant stress early
Reduce pesticide use
Encourage pollination naturally
Grow healthier crops using plant signals instead of harsh inputs

Some researchers are even developing technology that can “listen” to plant stress sounds to catch problems before plants visibly suffer.

Health, Well-Being, and Green Spaces

Spending time around plants isn’t just relaxing, it turns out it’s good for you, too! Exposure to plant-rich environments has been linked to:

Lower stress levels
Improved mood
Better focus and mental clarity

Chemicals from plants in the air, along with visual and sensory exposure to greenery, may play a role in why nature feels so restorative.

A New Way to Think About Nature

Once you realize plants are constantly communicating, it changes how you see ecosystems. Destroying biodiversity doesn’t just remove plants, it breaks communication networks that support soil health, pollinators, and climate resilience.

Protecting plant communities means protecting the conversations that keep ecosystems alive and thriving.

It turns out, the world has really been a noisy place and we’re just finally learning how to listen.
So…the plant over there, what did you say? Can you repeat that a little louder?

Vitamin B12 & Folate: Essential Nutrients for Your Health

2026-01-10T08:00:00.001-05:00

Happy New Year and let’s start the year with an exploration of 2 vitamins - Vitamin B12 and folate. Both these vitamins are foundational nutrients that support energy production, brain function, red blood cell formation, and heart health. They work together in key metabolic pathways that regulate DNA synthesis and help keep homocysteine, which is a marker linked to cardiovascular and cognitive risk, within a healthy range. When either nutrient is low, the effects can ripple throughout the body.

Let’s look at vitamin B12 first. B12 is essential for maintaining healthy nerves and protecting the myelin sheath that allows efficient nerve signaling. It also supports proper red blood cell formation and cognitive function.

Folate, the natural form of vitamin B9, plays a critical role in cell division, DNA repair, and early neurological development. Together, these nutrients support healthy aging, cardiovascular function, and mental clarity.

Sounds good so far. However, the problem is that deficiencies are quite common, especially for vitamin B12. Absorption of B12 depends on adequate stomach acid and what’s called intrinsic factors, which relate to absorption. Both of these elements decline with age. Certain medications, including acid-suppressing drugs and metformin, also interfere with absorption.

The result is that many people develop B12 deficiency even when their diet appears adequate. Symptoms often develop slowly and may include fatigue, memory problems, numbness or tingling, balance issues, and mood changes. If left untreated, neurological damage can become irreversible.

Folate deficiency is less common due to food fortification but still occurs, particularly in people with poor diets, digestive disorders, or increased needs. Importantly, high intake of folic acid, which is the synthetic form that’s used in fortification, can mask a vitamin B12 deficiency by correcting anemia while allowing nerve damage to progress. This is one reason experts increasingly recommend folate rather than folic acid.

Research continues to highlight the broader health implications of these nutrients. Studies link low B12 and folate levels, along with elevated homocysteine, to increased risk of metabolic syndrome, cardiovascular disease, and cognitive decline. At the same time, research shows that excessive folic acid in people with low B12 may worsen neurological outcomes, underscoring the importance of using the right forms.

Choosing the Right Supplements

Because absorption is a major issue, especially for B12, the supplement you take really matters. The two most beneficial forms are methylcobalamin (M-B12) and adenosylcobalamin (A-B12). M-B12 supports methylation and homocysteine metabolism, while A-B12 is the active form used inside mitochondria for energy production.

Using both forms provides broader physiological support than cyanocobalamin, the inexpensive synthetic form commonly found in most supplements.

For folate, methylfolate (also labeled as 5-MTHF) is preferred over folic acid. Methylfolate is the bioactive form that the body can use immediately, whereas folic acid must be converted through multiple enzymatic steps. This is a process that is inefficient for many people. Even worse, unmetabolized folic acid can accumulate in the bloodstream and may interfere with immune and neurological function.

The Bottom Line

Vitamin B12 and folate are far more than basic vitamins to prevent anemia. They are central to brain health, energy, cardiovascular function, and healthy aging. Because deficiencies are common and absorption is often impaired, relying on diet alone may not be enough, especially for older adults and those on certain medications.

Choosing the right supplement forms, A-B12 and M-B12 for vitamin B12, and folate rather than folic acid, can make a real difference in long-term health and vitality.

So…here are some brands for you to consider:

Pure Encapsulations B12 Folate

Life Extension BioActive Folate & Vitamin B12

SFI Health Active B12-Folate (Lozenge)

The Unique Power of Exercise to Slow and Even Stop Cancer

2025-12-20T08:00:00.001-05:00

This will be the last issue of my Blurb in 2025. See you again next year.
Have a Merry X-mas and Happy New Year

Now for the feature:

Cancer remains one of the world’s most feared diseases, not just because of primary tumors, but because of its ability to spread (metastasize) to other parts of the body. What if a simple, accessible tool like exercise could help slow or even reduce that spread? Recent research suggests it can.

There was an article “Running Away From Cancer,” in the magazine What Doctors Don’t Tell You that points to how regular aerobic exercise appears to “change the whole body so that cancer cannot spread, and the primary tumor also shrinks in size.” Pretty exciting stuff!!!

Let’s look at some of the research that’s out there.

1. Exercise Reduces Cancer Progression and Metastatic Risk

Regular physical activity isn’t merely associated with cancer prevention; it may help slow progression and reduce metastatic potential. A 2025 review in the World Journal of Surgical Oncology found that exercise therapy can inhibit cancer spread, lower overall cancer risk, and improve outcomes for patients — partly by enhancing immune surveillance and altering the tumor microenvironment.

Another scientific review explains that exercise impacts the metastatic cascade — from reducing tumor cell invasion to improving immune cell function that may clear circulating tumor cells before they establish new tumors elsewhere.

2. Exercise Alters Immune Function and Tumor Biology

Regular physical activity mobilizes immune cells like natural killer (NK) cells and T-cells, which are critical for fighting cancer. Long-term exercise has been shown to increase immune cell infiltration into tumors, potentially suppressing tumor growth and metastasis.

In addition, muscles release signaling molecules called myokines during exercise. Laboratory studies have found that myokines can slow cancer cell growth and may even interfere with processes that help cancer spread.

3. Exercise Improves Survival and Reduces Recurrence

Some of the most compelling evidence comes from large human studies:

• An international randomized trial involving nearly 900 colon cancer survivors showed that those in a structured exercise program had 28% fewer cancer recurrences and 37% fewer deaths over long-term follow-up compared to less active participants.

• Meta-analyses of multiple studies indicate that patients who are physically active after a cancer diagnosis tend to have significantly better survival outcomes across several cancer types, including breast, colorectal, and prostate cancers.

Large epidemiological studies also show that higher levels of habitual physical activity before and after diagnosis are linked with decreased progression and lower cancer-specific mortality — suggesting exercise as a powerful, modifiable factor in cancer prognosis.

4. Exercise Complementing Conventional Treatment

Preclinical evidence indicates that exercise can enhance the efficacy of standard cancer therapies (e.g., chemotherapy or targeted therapies) in animal studies, though clinical confirmation in humans is still emerging.

This change may be due to changes in blood flow, metabolism, inflammation, and immune function that render tumors more responsive to treatment.

Putting It Into Practice

Experts typically recommend at least 150 minutes of moderate-intensity exercise per week (notice the words are moderate-intensity. It’s not just taking a stroll around the block).

You also need to include resistance training in your exercise program. Oncologists are increasingly viewing tailored exercise programs as part of comprehensive care — not just optional extra credit.

Conclusion

So…it turns out that exercise is one of the most powerful lifestyle tools we have to slow cancer progression, reduce metastasis risk, and improve survival. Not too shabby an outcome for investing 3 or 4 hours a week into stopping cancer in its tracks!

Using an Integrative Approach to Fighting Cancer

2025-12-13T08:00:00.001-05:00

Cancer treatment has advanced enormously with surgery, chemotherapy, radiation therapy, targeted agents, and immunotherapy saving and extending many lives. Yet patients often experience significant side effects from fatigue, pain, nausea, anxiety, and poor quality of life. Depending on where you go for your cancer treatments, they may not really address the use of complimentary practices.

This Blurb is aimed at educating you, so you’ll know where integrative oncology comes into play if you or a loved one gets cancer. You’ll want to be able to combine evidence-based complementary therapies with standard cancer care to support symptom relief, improve well-being, and enhance overall outcomes. Not too shabby an outcome!

Please keep in mind that integrative therapies are not substitutes for curative treatments. They are meant to support those treatments. As a matter of fact, the research strongly supports using them alongside conventional care but not in place of it.

So, I’m not talking about rejecting standard cancer therapy but adding to it.

Let’s Start With What Integrative Oncology Is

Integrative oncology blends conventional cancer treatments with complementary modalities that have scientific evidence of benefit. Some of these approaches include:

• Mind-body practices (yoga, meditation, tai chi)

• Acupuncture

• Structured exercise programs

• Nutrition and lifestyle interventions

• Digital integrative health programs

The goal of all of these is to treat the whole person by alleviating symptoms, improving function, and enhancing quality of life throughout the cancer treatment process.

Let’s Look at Some of the Key Research Findings

1. Improved Symptom Management

What can you do about Fatigue, Anxiety, Depression & The Feeling of Quality of Life?

There was a meta-analysis done of 34 randomized controlled trials involving 3,010 cancer patients. The researchers found that complementary and integrative medicine significantly improved the patients’ health-related quality of life compared to the control groups. The patients reported measurable improvements across physical, emotional, and functional areas.

Another study was a randomized trial of a digital integrative program, which included exercise and mindfulness meditation for patients with solid tumors who were experiencing fatigue.

The results from this study:

• Fatigue severity decreased significantly more in the integrative group than in controls

• Symptom distress, anxiety, and depression were also significantly reduced.

• Emergency department visits were nearly 50% lower in the integrative group (Now, that’s a major cost difference as well!)

Additionally, customized integrative oncology programs have also been associated with significant reductions in anxiety and depression scores at six weeks in patients undergoing chemotherapy.

2. Acupuncture for Cancer-Related Symptoms

Using acupuncture also showed evidence of clinically meaningful effects for several treatment-related symptoms from Chemo, such as Pain and Fatigue:

• Chemotherapy-induced nausea and vomiting: A 2005 meta-analysis of 11 studies totaling 1,247 patients found that acupuncture stimulation reduced acute vomiting by about 18%.

• Pain and fatigue: A randomized clinical trial in patients with advanced cancer found that both acupuncture and massage were associated with reductions in pain, fatigue, and insomnia over 26 weeks, compared with the usual care approach.

Other controlled trials in breast cancer patients have shown statistically significant improvements in fatigue and psychological well-being with acupuncture when compared to the usual care.

3. Exercise and Lifestyle Changes

Exercise and lifestyle changes are also key elements of integrative oncology, and they both have shown strong evidence of benefit:

• In a landmark study of colon cancer survivors, a structured exercise program was associated with significantly higher survival over eight years: 90.3% survival in the exercise group vs. 83.2% in a general health education group. (while not an enormous difference, which group would you have preferred to have been in?)

• A major international trial reported that cancer patients who followed a structured exercise program after treatment had a 28% lower risk of cancer recurrence or new cancer at five years and a 37% lower risk of death over eight years compared with those who received only lifestyle advice.

Besides long-term outcomes, there was a comprehensive review of 80 moderate-to-high-quality studies that found that physical activity significantly reduced chemotherapy-associated side effects, including nerve and heart damage, cognitive impairment, which we label as brain fog, and shortness of breath, while also improving mental well-being and sleep quality.

4. Traditional Chinese Medicine (TCM) Interventions

A large systematic review and network meta-analysis of 37 studies involving 3,268 cancer patients undergoing chemotherapy found that non-pharmacological TCM interventions (e.g., acupuncture, auricular therapy, moxibustion) combined with standard care significantly improved gastrointestinal function and quality of life outcomes compared with medication alone.

Getting on the Integrative Approach Train

The evidence base for integrative oncology continues to grow, with many studies like the ones I’ve talked about showing statistically significant benefits in symptom control and quality of life. Also, the emerging data suggests that there are potential effects on survival and recurrence when integrative lifestyle programs are included in care plans.

So…what’s not to like when integrative oncology offers evidence-based strategies that can help cancer patients feel better, function better, and potentially live longer when combined with conventional care. If you know someone with cancer, you might want to pass this Blurb onto them.

Why Activating Alpha Brain Waves Matters for Older Adults

2025-11-22T08:00:00.001-05:00

(Please note there will not be an issue next week and the week after, so...Happy Thanksgiving Plus)

Our brains produce a number of brain wave patterns that have different effects on you. As an example, Beta brain waves occur during the day when you are active and Theta occur when you are sleeping.

Alpha are the ones I want to focus on in this Blurb.

Alpha brain waves are linked to relaxed alertness, attention, and memory. As adults age, these rhythms naturally slow down and decrease in power, which correlates with challenges that we can begin to experience in focus, working memory, and cognitive flexibility.

Research is now showing that supporting healthy alpha activity may help maintain cognitive performance and overall brain health in older adults.

Why Alpha Brain Waves Are Important in Aging

There are a number of reasons why Alpha Brain Waves are important to us as we age. Let’s explore several of these areas.

1. Cognitive Filtering and Focus

Older adults often struggle with ignoring distractions. Studies using alpha-frequency tACS (a form of non-invasive brain stimulation) show that boosting alpha oscillations can improve inhibitory control in older adults, helping the brain filter out irrelevant information.

2. Memory and Working Memory Support

Even though alpha waves decline with age, older adults still rely on them during memory tasks. Research shows that better alpha dynamics are associated with sharper working memory and executive function.

Executive function is when the brain acts like a "control center" to manage thoughts, emotions, and actions by allowing you to plan, focus, remember, and adapt to changing circumstances.

3. Potential for Cognitive Resilience

Alpha rhythms may serve as early biomarkers of cognitive decline. Strengthening them through training or lifestyle habits may support healthy aging and help maintain “brain reserve.”

Evidence-Based Ways to Boost Alpha Brain Waves

You’re not hopeless or helpless as you can do a number of things to actually increase your Alpha Brain Waves.

1. Mindfulness Meditation

Programs like MBSR (Mindfulness-Based Stress Reduction) have been shown to increase alpha activity and improve executive functioning in older adults.

2. Neurofeedback

EEG-based training that teaches individuals to enhance their own alpha waves has been linked to improvements in memory, attention, and even speech perception in older adults. Some benefits have even been shown to last up to a year.

3. Light to Moderate Exercise

Both single sessions and long-term exercise can increase alpha activity and support healthy brain function.

4. Relaxation Techniques

Slow breathing, gentle music, and calming activities help promote the relaxed-but-alert state associated with natural alpha activity.

5. Good Sleep Habits

Restful sleep supports healthy brain rhythms, including alpha. Regular sleep schedules and reduced nighttime screen exposure can help.

What’s the Bottom Line

Alpha brain waves play a key role in attention, memory, and cognitive resilience. While aging naturally reduces alpha activity, research shows that older adults can strengthen these rhythms through meditation, neurofeedback, exercise, and other non-invasive practices.

So…these are ways you can support your alpha activity as a way to promote healthy cognitive aging. So…what was I going to say next??? I forgot…so I guess it’s time for me to meditate while I do a neurofeedback session and then exercise followed by experiencing a relaxation technique and getting a good night’s sleep…if I just remember to do it all!

ADHD – It’s Not Just For Kids…Adults Can Have It Too!

2025-11-15T08:00:00.001-05:00

When most people think of ADHD, they picture a child who is constantly moving, easily distracted, or unable to sit through class.

For adults, they may not even realize they have ADHD until they face the increasingly complex demands of grown-up life. Jobs, relationships, parenting, finances, and self-management all place pressures on attentional and executive functioning systems that can expose symptoms that slipped under the radar in childhood.

Adult ADHD is real, common, and often misunderstood, which makes learning about it essential for anyone who suspects they may be living with it.

Although ADHD begins in childhood, its expression evolves significantly over time. The hyperactivity that is so characteristic in children tends to become more internal in adults, shifting from constant movement to a more subtle sense of inner restlessness.

Adults often describe feelings as though their mind never quiets down or as if they are always in motion mentally, even when their bodies are still. At the same time, the inattentive symptoms—difficulty focusing, forgetfulness, mental drift—tend to become more prominent.

Adult issues, such as planning, prioritizing, or following through can lead to substantial challenges in an adult’s work, relationships, and daily responsibilities.

Many adults with ADHD also experience emotional symptoms such as heightened frustration, sudden overwhelm, or sensitivity to criticism. All of this can be mistaken for anxiety or mood disorders if ADHD isn’t considered as part of the picture.

It also turns out ADHD is strongly genetic, with heritability estimates around 70–80 percent, meaning it often runs in families.

Adults with ADHD often have differences in dopamine pathways, prefrontal cortex activity, and executive functioning networks, which can affect everything from task initiation to long-term goal maintenance.

Importantly, adult ADHD frequently coexists with conditions such as anxiety, depression, sleep disorders, and substance-use issues. This can make diagnosis more complex but also highlights how essential proper assessment is.

Untreated ADHD can affect quality of life in tangible ways, including job instability, financial stress, relationship difficulties, and even an increased accident risk.

The encouraging news is that with proper diagnosis and treatment, these risks can be significantly reduced.

For adults who suspect they may have ADHD, the first step is seeking a thorough evaluation from a qualified professional. A clinician will look at current symptoms as well as childhood history, which is crucial for diagnosis since ADHD may be under the radar for a child, it does not suddenly appear in adulthood.

Once diagnosed, adults have a range of effective treatment options. While medication can play a major role since stimulants and non-stimulants can improve focus, impulse control, and emotional regulation by supporting the brain’s attention and dopamine systems, there are other options.

One option is cognitive-behavioral therapy specifically designed for ADHD. This form of therapy provides practical strategies for organizing tasks, managing time, regulating emotions, and breaking through patterns of avoidance or overwhelm.

Another approach is lifestyle adjustments. Regular exercise, consistent sleep patterns, and balanced nutrition all support brain function in ways that help reduce ADHD symptoms.

Mindfulness and meditation practices, although sometimes difficult for those with ADHD to begin, can gradually strengthen attention control and emotional stability. In my ebook, Managing Your Stress in Dificult Times: Succeeding in Times of Change, I tell you what you need to know to meditate successful and it can all apply to people with ADHD.

Simple structural changes, such as using visual planners, reminders, or external accountability can transform daily life when they fit the way an ADHD brain naturally operates.

Equally important is letting go of the shame that so many adults carry after years of being mislabeled as lazy, messy, or inconsistent. Understanding ADHD is not a personal failing but as a neurodevelopmental difference is often the turning point from self-blame to self-compassion.

Many adults find that once they receive a diagnosis, their life begins to make sense in a new and empowering way. They can finally build systems that align with how their brain works instead of constantly battling against it.

Ultimately, adult ADHD is not a limitation but a condition that, once understood, can be navigated in ways that allow individuals to succeed, thrive, and live fully in their strengths.

Fascinating Research on the Power of Meditation

2025-11-08T08:00:00.001-05:00

In recent years, meditation has moved from the wellness area into the scientific spotlight. It is now being rigorously studied with tools such as MRI scans, EEGs, eye‐tracking, and biomarkers.

Since I’ve been meditating for decades, I thought it would be interesting to see what the latest research has been finding out about meditation.

What Meditation Does to the Brain and Body

Lert’s start with the structural and functional brain changes that are being reported.

A recent article in Discover Magazine reported that meditation leads to measurable changes in brain structure, especially in regions such as the posterior cingulate cortex (PCC), the hippocampus, and the amygdala.

Let’s start with the posterior cingulate cortex. The PCC is associated with mind‐wandering and self‐referential thoughts, and it tends to quiet down in long-term meditators.

Next is the hippocampus, which is integral to learning, memory and executive control. It shows increased grey matter volume and even improved white matter connectivity in meditators.

Third is the amygdala, which is often linked to emotional responses such as fear and anger. In meditators it tends to be physically smaller and less active.

These changes are not just academic. They suggest that meditation may have the capacity to shift the brain’s architecture and functioning in ways that support emotional regulation, attention and possibly even resilience against cognitive decline.

Attention and cognitive focus

How about a powerful change! One study had the participants do 30 days of guided mindfulness meditation, which is a type of meditation, for 10 to15 minutes per day. The partipants improved attention control across all ages from young adults to older adults.

Using eye-tracking software, the researchers also found that meditators had faster reaction times, better goal‐directed eye-movements, and less distractibility (Huh, what did you say???!?!).

So…what does this mean? It means that meditation isn’t just about “feeling calmer.” It appears to improve how the brain processes attention.

Immune, metabolic, and systemic shifts

Some recent research is pushing beyond looking at just what’s happening in the brain. For example, a week-long meditation retreat produced changes not only in brain network activity but also in blood biology as it positively affects immune markers and metabolic signals.

It even showed how blood plasma from participants influenced neuron growth in lab models. This means meditation may influence the whole‐body physiology and not just subjective mental states.

Deep brain activity and emotional regulation

Another study from the Icahn School of Medicine at Mount Sinai used intracranial recordings. This is where electrodes are placed in the brain usually for epilepsy treatment in order to observe the amygdala and hippocampus.

In this study, they used the epilepsy folks to see their response when they meditated. The researchers found that meditation altered beta and gamma wave activity in those regions. These 2 wave lengths are involved with emotional regulation and memory.

The bottom line is that meditation may help people voluntarily modulate the neural circuits underlying anxiety, fear, or memory.

Sustained attention: meta‐analytic evidence

A review of 12 studies (1,447 participants) found that both focused‐attention and open-monitoring meditation approaches enhanced sustained attention in healthy adults.

This means that for people without any clinical medical condition, regular meditation can improve the brain’s capacity to sustain focus, reduce mind-wandering, and reduce errors in attention tasks.

So, What Does This Research Means in Practice

• First of all, meditation is more than relaxation. The research shows measurable structural and functional changes in the brain, improved attention, and systemic physiological effects.

• Even short practice helps. Eye‐tracking studies demonstrate that benefits of attention accrue after just 30 days of guided meditation even in older adults.

• Consistence matters. Most positive findings are tied to meditating daily or close to daily over weeks or months.

• Accessible and low‐cost intervention. Because meditation can be practiced by many people with minimal equipment and cost, it has strong potential as a public‐health tool for cognitive health and emotional well‐being.

• Whole‐body impact. The links between brain, immunity and metabolism are starting to show that meditation could influence aging, stress responses, and possibly disease risk.

So…what’s a few of my experiences since I’ve been meditating for decades.

1. I meditate during most dental procedures without taking a Novocain shot. It has amazed the dental staff.

2. I’ve had 3 hernia surgeries where I meditated, and the surgeon just squirted Novocain into the area to control bleeding. When the surgeon was done, I just opened my eyes.

3. I was in the hospital having my heart checked out a couple of years ago and was wired up with heart monitoring equipment. I decided to do my morning meditation and after about 10 minutes the nurse rushed in and said “Are you all right? Your pulse just dropped from 70 beats per minute to 40!” I assured her that I was totally fine.

4. Last week, I was driving on the Interstate near Richmond, Virginia. The speed limit was 70 mph. All of a sudden, a deer was right in front of the car. I hit the brakes, but it was too close, and I hit the deer on the driver’s side front bumper. I was able to maintain control of the car and brought it to a stop. I didn’t see the deer in my rearview mirror and don’t know what happened to it.

The interesting thing to me is how I was able to react to the situation and maintain control of the car and afterwards I noticed that I never had any adrenalin response from heavy breathing, heart racing or body shaking. I simply opened the glove compartment, took out my insurance card and called my insurance agent to report what happened and file a claim!

Some Final Thoughts

So…the scientific picture of meditation is now richer and growing. Studies are showing that meditation does more than help us “chill out”—it appears to remodel the brain, sharpen attention, and influence the body’s physiology.

If you’d like to learn how to meditate there are lots of resources on the internet. I’ve also written in my book Managing Your Stress in Difficult Times: Succeeding in Times of Change everything you need to know about how to meditate including several techniques. You can purchase the e-book at a discount here - https://www.teplitz.com/ms/Ebook9.html.

Hope you decide to experiment with meditation, it can have a profound effect on your life!

The Best Nutritional Supplements for Healthy Teeth and Gums

2025-11-01T08:00:00.001-04:00

Keeping your teeth and gums healthy goes far beyond brushing, flossing, and using a water pick. While mechanical cleaning and regular dental checkups are extremely important, what you eat—and even the supplements you take—can play a major role in supporting oral health.

Let’s look at what the latest research says about which nutrients can actually strengthen your teeth, protect your gums, and reduce inflammation.

Omega-3 Fatty Acids: Anti-Inflammatory Support for Your Gums

What they do:
Omega-3s (EPA and DHA) are well-known for heart and brain health, but they also appear to benefit your gums. These healthy fats help regulate inflammation, a key factor in periodontal disease.

What the research says:
Several clinical trials and meta-analyses have shown that omega-3 supplementation—especially when combined with routine dental cleanings—can reduce gum pocket depth and improve tissue attachment. One review reported a significant improvement in periodontal outcomes compared to controls.

Bottom line:
If you have signs of gum inflammation or early periodontitis, adding omega-3s (through oily fish or fish oil supplements or krill supplements) may enhance your results from professional dental care.

Vitamin D: The Foundation of Strong Teeth and Bones

What it does:
Vitamin D supports calcium absorption, bone density, and immune regulation—all vital for maintaining the structure that anchors your teeth.

What the research says:
Low Vitamin D levels have been consistently linked to higher rates and severity of gum disease. One long-term study even found that people taking calcium plus vitamin D had a lower risk of tooth loss over two years.

Bottom line:
Make sure your vitamin D levels are in a healthy range which is 40 to 60 ng/l. The only way to determine this is through a blood test. Since we spend way less time in the sun and people use a lot of sunscreens, supplements may be the only way to get to this level.

Vitamin C: Essential for Healthy, Resilient Gums

What it does:
Vitamin C is crucial for collagen production, which keeps gum tissues firm and elastic. It also supports immune defense and helps reduce oxidative stress in the mouth.

What the research says:
Low vitamin C intake is linked to bleeding gums and gingivitis. Clinical studies show that supplementation can reduce gum bleeding, although it doesn’t reverse advanced periodontitis on its own.

Bottom line:
If your diet lacks fruits and vegetables, a daily vitamin C supplement (I’d recommend at least 1,500 mg per day) may help improve gum health.

Calcium (with Vitamin D): Strengthening the Foundation

What it does:
Calcium isn’t just for bones—it’s a key mineral for teeth and the jawbone that supports them. Together with vitamin D, it helps keep your oral structures strong.

What the research says:
Older adults taking calcium and vitamin D lost fewer teeth over time compared to those who didn’t supplement.

Bottom line:
Aim to meet your daily calcium needs through diet (dairy, leafy greens, fortified foods) or discuss supplementation with your healthcare provider if your intake is low.

Some Other Nutrients

Naturopathic physician, Jamison Starbuck, has some additional recommendations in Bottom Line Health (July/August 2025).

Zinc inhibits plaque buildup by enhancing white blood cell activity. For cases of gingivitis, she recommends 40 mg zinc daily for 3 months, otherwise 20 mg per day is fine.

Coenzyme Q10 helps cells function efficiently. CoQ10 also protects the heart and brain as well as the gums. For periodontal disease, take 100 mg of CoQ10 daily for three months; otherwise, 60 mg is fine.

You can obtain these nutrients naturally from whole foods like leafy greens, nuts, seeds, and fermented foods.

So…besides brusha…brusha…brusha, add these supplements to protect your teeth!

Humming and Music Can Impact You in Ways You Would Never Have Thought

2025-10-25T08:00:00.001-04:00

Most of us hum or listen to music simply because it feels good. But science shows that these pleasant habits can do more than lift your mood - they can actually boost levels of nitric oxide (NO) in your system. NO is a natural molecule your body produces that supports heart health, immunity, and relaxation.

First, let me Explain Why Nitric Oxide Is So Important

Nitric oxide is one of the body’s most important signaling molecules. It helps blood vessels relax, it improves circulation, reduces inflammation, and even assists the immune system in fighting off germs. It’s also produced naturally in the lining of your sinuses and blood vessels — and that’s where humming and music comes in.

Let’s Start with how Humming Supercharges Nasal NO

Researchers at Sweden’s Karolinska Institute discovered that humming increases nitric oxide levels in the nasal passages up to 15 times higher than normal breathing. You read that right – 15 times!

When you hum, the sound vibrations and oscillating airflow open tiny sinus pathways, allowing nitric oxide stored in the sinuses to flow into the nasal cavity. This simple act not only increases NO levels but may also help clear the sinuses, enhance airflow, and support your local immune defense.

It turns out that yoga traditions have practiced this for centuries through what’s called Bhramari Pranayama, or “humming bee breath,” which combines gentle nasal breathing and humming to calm the nervous system and open the airways. Modern science now confirms what they figured out centuries ago that this ancient technique naturally boosts NO.

Let’s Now Look at Music and Nitric Oxide and the Heartfelt Connection

Listening to music is another way to increase nitric oxide levels, but it does it though by a different route from humming. What the researchers have found is listening to enjoyable or calming music (New Age Music Anyone?) lowers stress hormones, balances the nervous system, and helps the inner lining of your blood vessels, which is called the endothelium, release more nitric oxide.

Clinical studies in cardiac rehab and stress management programs have found that music therapy improves vascular function and can even help lower blood pressure. Scientists believe nitric oxide plays a major role in those benefits by helping blood vessels dilate and improving circulation.

Here are 2 simple ways to try it out for yourself

You can easily incorporate either or both of these nitric oxide boosting practices into your day:

• Humming practice: Inhale gently through your nose, then hum softly as you exhale for 8–12 seconds. Repeat for 5–10 minutes. Try this several times a day, especially when feeling congested or stressed. You can even do this when you are driving your car!

• Relaxing music: Spend 15–30 minutes listening to calming or uplifting music. Classical, instrumental, new age, or your personal favorites all work if they help you relax and breathe deeply.

So…is it worth taking a few minutes a day to include humming and/or relaxing music into your life. And… if anybody asks, just tell them you’re practicing science-backed self-care techniques to boost your nitric oxide levels, open your sinuses, ease stress, and support better heart and immune health naturally! So…“hummm,” let me think about this?”

Experiencing the Power of Blessings and Prayer

2025-10-11T08:00:00.001-04:00

I recently spoke at the Fellowship of the Inner Light's Sunday Service on Experiencing the Power of Blessings and Prayer and I thought my subscribers would like to see it. This is the link to the video

https://www.youtube.com/watch?v=FLpctpCNBDY

If you like what you're seeing, you have my persmission to forward it your your email list or whomever you'd like.

Enjoy,

Jerry V. Teplitz

P.S. There will not be a Blurb next week.

Scams Hurt More Than Your Wallet: The Hidden Health Costs

2025-10-04T08:00:00.001-04:00

Since my blurb is on Healthy Alternatives, why would I be writing about scams? That’s because they can harm people in ways that we don’t see!

First of all, you may know someone who’s been scammed—or maybe it’s happened to you (hopefully not). The financial cost can be steep. But what’s often less visible are the emotional, psychological, and physical tolls that follow. New research is showing that fraud and scams don’t just rob people of money—they can rob them of peace of mind, sleep, and in some cases, long-term health.

Plus, there’s a new scam happening. Scammers are now hooking into your hobbies and interests, and after gaining your trust, they ask for money. That’s when the scam begins. This kind of scam can really hurt people’s ability to trust others!

So, What Happens When You’ve Fallen for a Scam?

(By the way, I almost fell for a scam about having my business’s electricity turned off in an hour for nonpayment of a bill. Since I have a bookkeeper, I didn’t know if this was true or not, and I couldn’t contact the bookkeeper. Fortunately for me, my wife called it a scam. When I contacted the power company, they said they were hearing from a number of customers in the same area who had received these calls.)

What Happens to Your Mind After You’ve Been Scammed?

Scam victims commonly report:

Anxiety, depression, PTSD: In studies of internet scams, people report prolonged anxiety and depression. In some Australian investment scams, even after a year or two, PTSD symptoms persisted. One case study found victims “taking antidepressants or other psychotropic medications” even 1–2 years after the fraud.

o “I felt as though my mind was disintegrating.” - Victim of a bank impersonation scam

o “There is a particular feeling of self-doubt and creeping dread…you run through all the conversations you’ve had …and doubt your memory at every turn.” - Fraud victim describing the aftermath

Shame, guilt, embarrassment: Many feel they “should have known better,” which leads to self-blame. This can deepen isolation and prevent people from reporting or seeking help.

o “She was angry. She’s like, ‘I’ve been so stupid. I should never have done this. I can’t believe I’ve been scammed." - Support worker recalling a client’s reaction to a romance scam.

Sleep problems and obsessive thinking: Night-time rumination, insomnia, and panic attacks are frequently reported. One UK fraud victim even said they had to double their antidepressant dosage due to the psychological distress.

The Physical Toll

Mental/emotional distress doesn’t stay confined to the mind—it shows up in the body:

A study from RUSH University found that older men who had been financially exploited experienced elevated blood pressure that persisted for years—potentially increasing the risk for stroke or heart disease.

Victims often report physical symptoms like headaches, fatigue, appetite changes, and even panic attacks.

Research from Spain found that scam victims reported a lower overall quality of life and poorer general health compared to non-victims.

o “I’ve had my identity stolen … It left me feeling anxious and violated … even when there was no financial loss.” - Victim of identity theft

Who Suffers Most: Risk Factors & Vulnerabilities

Not everyone experiences the same level of injury, and certain factors make some people more vulnerable to deeper impacts:

Older adults: Particularly susceptible to both emotional and physical effects. Studies show that older scam victims report higher blood pressure, social withdrawal, and increased medication use.

People with mental health challenges: Existing depression or anxiety often worsens post-fraud.

Lower-income individuals: Those with fewer resources or support systems often experience deeper financial and emotional impacts.

Prolonged scams or identity theft: The longer a scam goes undetected—or if identity misuse drags on—the worse the emotional fallout tends to be.

o “To think you’re going to get a relationship and you are not is hugely devastating for our client group.” - Support worker discussing romance scam victims.

Why This Matters (Beyond the Obvious)

Scams aren’t just crimes against a bank account—they're assaults on mental and physical well-being:

Public health burden: Increased anxiety, depression, medication use, and even cardiovascular risks suggest a wider societal cost.

Long-term economic impact: Beyond the initial loss, there are costs in productivity, healthcare, therapy, and ongoing stress-related conditions.

Breakdown of trust: Many victims withdraw socially, lose trust in institutions, and avoid online or financial tools—leading to further isolation.

What Helps: Recovery and Support

Research and victim interviews point to several helpful interventions:

Timely emotional support: Mental health care, especially soon after the incident, helps victims recover faster.

Community & peer support: Just knowing you're not alone can reduce shame and isolation.

Quicker compensation & clear communication: Victims who are promptly supported and treated respectfully by institutions experience better health outcomes.

Public awareness: Normalizing the fact that scams can happen to anyone helps reduce stigma and increases reporting.

Conclusion

Being scammed is rarely just a matter of money. The emotional wounds, sleepless nights, and ongoing stress can linger long after the scam has succeeded and the money is gone. As we better understand these hidden costs, it’s time to treat scams not just as financial crimes, but as public health threats. Whether through better prevention, faster compensation, or mental health support, recognizing the full impact of scams can help victims heal, and protect more people from suffering in silence.

This is a crisis in healthcare, and it will only get worse as AI can be used to facilitate the manipulation of people’s emotions.

9-27-25 The Healing Power of Music: Helping People with Brain Damage

2025-09-27T08:00:00.001-04:00

Are you ready for a symphony of healing because music is not just a form of art; it’s a powerful therapeutic tool, especially for those recovering from brain damage. Whether caused by a stroke, traumatic injury, or neurodegenerative diseases, brain injuries often lead to cognitive, emotional, and physical challenges. Research has shown that music can play a significant role in rehabilitation, helping both children and adults recover lost abilities and improve their quality of life.

How Music Supports Brain Recovery

1. Activation of Multiple Brain Areas

Music stimulates various brain regions responsible for memory, motor control, emotions, and cognition. This widespread activation supports neuroplasticity - the brain’s ability to reorganize itself - helping patients regain lost functions.

2. Improvement of Motor Skills

For individuals with brain injuries affecting motor function, rhythm-based music therapy, such as drumming or rhythmic exercises, can improve coordination and movement.

3. Cognitive and Emotional Healing

Music therapy has been shown to enhance memory, attention, and speech. It also promotes emotional well-being by releasing dopamine, a neurotransmitter that helps regulate mood.

Research Backing Music Therapy

Here are some studies that show the effectiveness of music in rehabilitation:

1. Music Rewires the Brain After Traumatic Brain Injury (2022)

Researchers used brain scans to track changes in patients with moderate to severe traumatic brain injuries after 3 months of music therapy. They found that music helped rebuild brain connections - especially in areas linked to decision-making, attention, and movement. Patients also showed better performance in thinking and problem-solving tasks.

2. Music Boosts Prefrontal Brain Function (2020–2021)

In this study, 40 patients with brain injuries received regular music therapy twice a week. After 3 months, brain scans showed growth in the prefrontal cortex, the area of the brain that controls planning, decision-making, and self-control. These patients also scored better on tests of executive function, like task switching and attention.

3. Even Long After Stroke, Music Can Still Help (2024)

A very recent study tested an “enriched music-supported therapy” program for people who had strokes years earlier. Participants still experienced improvements in movement, thinking, and emotional health, showing that it’s never too late to benefit from music-based rehab.

4. The MsSICCA Technique: A Revolutionary Approach

Developed by researchers in the early 2000s, the MsSICCA (Music-supported Sensory Integration Cognitive and Communicative Activities) technique integrates music with sensory and cognitive exercises to stimulate brain activity and recovery. Developed to aid brain injury rehabilitation, it focuses on:

• Multisensory Stimulation: Combining auditory, tactile, and visual stimuli through activities like playing instruments or listening to specific types of music.

• Cognitive and Communicative Exercises: Using music to support speech recovery and memory tasks.

• Rhythmic Coordination: Helping patients regain motor skills through rhythmic activities.

• Emotional Regulation: Leveraging music’s emotional power to improve mood and reduce anxiety.

These studies affirm that music therapy including the MsSICCA technique can significantly enhance recovery even long after the injury occurred.

This means that there’s hope for those with brain damage. Music supports cognitive, emotional, and physical recovery by engaging the brain in unique ways. As research continues to grow, music proves to be a powerful ally in neurorehabilitation, helping individuals reclaim lost abilities and improve their overall well-being.

So…a one...a two…a three…a four, and away we go!!!

Mitochondria - The Key to Boosting Cellular Energy

2025-09-20T08:00:00.001-04:00

Mitochondria are located in each of our cells and are often called the powerhouses of our cells, and for good reason! They are tiny, but mighty, and are responsible for generating the majority of the energy your cells need to function.

However, like any system in the body, mitochondria can experience wear and tear, especially under stress. And when they start to malfunction, energy production takes a hit, potentially leading to fatigue, aging, and various health issues.

But here’s the good news: research is showing that we can actually help “turn our mitochondria back on,” boosting their function and even creating new, healthier mitochondria.

So, if you're feeling sluggish or are simply looking to improve your overall vitality here are a number of ways to increase mitochondrial performance and support your cellular health.

1. Exercise: Your Mitochondria’s Best Friend

Let’s start with exercise because it’s one of the most powerful tools you can use. Whether you're running, swimming, cycling, or engaging in a daily walk, aerobic exercise is a game-changer for your mitochondria.

What exercise does is it triggers the production of 2 proteins called PGC-1α and AMPK which are involved in the creation of new mitochondria. Not only does exercise make your existing mitochondria more efficient, but it also helps you produce new ones, keeping your energy levels up and your metabolism humming.

Research suggests that doing High-Intensity Interval Training (HIIT) can help increase mitochondrial density and efficiency, even if you're short on time.

2. Nutritional Boosts: Fueling Your Mitochondria from Within

What you eat plays a crucial role in mitochondrial health. Here are some nutritional strategies to help your mitochondria function at their best:

• Ketogenic Diet: By drastically reducing carbohydrates and increasing healthy fats, the ketogenic diet shifts your metabolism to burn ketones for energy instead of glucose. This can boost mitochondrial efficiency, particularly in conditions like neurodegenerative diseases.

• NAD+ Precursors: Let me explain what this means. NAD+ (Nicotinamide Adenine Dinucleotide) is essential for mitochondrial energy production. As we age, NAD+ levels decrease, leading to sluggish mitochondria. Supplements like nicotinamide riboside (NR) or nicotinamide mononucleotide (NMN) can help replenish NAD+ and restore mitochondrial function.

• CoQ10: This antioxidant is integral to the electron transport chain in mitochondria, aiding in the production of ATP, which is your cells' energy currency. If you're feeling fatigued or have a history of mitochondrial dysfunction, supplementing with Coenzyme Q10 might be worth experimenting with.

• Polyphenols: Resveratrol, which is found in red wine and grapes, is one of the most well-known polyphenols that can promote mitochondrial health. It activates a pathway called SIRT1 that plays a key role in mitochondrial function.

3. Caloric Restriction and Intermittent Fasting: Resetting Your Mitochondria

Both caloric restriction and intermittent fasting (IF) have been shown to activate pathways that encourage mitochondrial rejuvenation. These approaches trigger cellular stress responses that can help improve mitochondrial function by promoting the removal of damaged mitochondria through a process called autophagy and then the creation of new ones.

What happens when you fast your body enters a state of energy scarcity, signaling your cells to become more efficient and repair themselves. During fasting or caloric restriction, the body activates two proteins called AMPK and SIRT1. These proteins not only boost mitochondrial function but also promote healthy aging.

What if you don’t want to fast. Good news, even a slight reduction in calorie intake can stimulate these beneficial pathways without causing major disruptions to your daily routine.

4. Supplements for Mitochondrial Health

There are also several supplements that can directly target mitochondrial function. While a balanced diet is always the first priority, some of these compounds may offer extra support:

• MitoQ: It’s a mitochondrial-targeted antioxidant that helps protect your mitochondria from oxidative damage. This supplement may be particularly useful for aging individuals or those with mitochondrial diseases.

• Pterostilbene (nope, I don’t know how to pronounce it): It’s similar to resveratrol. Pterostilbene is thought to promote mitochondrial health and function by activating key pathways involved in energy production.

• Alpha-Lipoic Acid (ALA): Its’s known for its antioxidant properties, ALA helps support mitochondrial health by reducing oxidative stress and enhancing ATP production.

5. Cold Exposure: Stimulating Mitochondria with the Chill Factor

Cold exposure, whether through ice baths or cold showers, may sound intense, but it's actually a powerful way to kick-start mitochondrial health. Exposure to cold activates the production of brown adipose tissue (brown fat) which is around your belly and is also rich in mitochondria and plays a role in energy metabolism.

Cold exposure also stimulates heat shock proteins (HSPs – I didn’t know they existed). HSPs help repair damaged proteins and promote mitochondrial resilience.

6. Heat Exposure: Sauna for Mitochondrial Health

On the flip side, heat therapy—like using a sauna—can also provide mitochondrial benefits. Heat stress activates HSPs, which are involved in protein repair and cellular resilience, including mitochondrial repair.

If you can add sauna sessions into your routine it can help boost mitochondrial function by improving the overall cellular environment, reducing oxidative stress, and encouraging efficient energy production.

7. Manage Stress and Get Quality Sleep

Chronic stress and poor sleep can wreak havoc on your mitochondrial health, so it’s important to prioritize stress management and rest.

• Chronic stress leads to higher levels of oxidative damage in cells, which can reduce mitochondrial efficiency over time. Practices like meditation, yoga, and mindfulness can help mitigate the impact of stress on your mitochondria.

• Sleep is when your body repairs itself, including your mitochondria. Lack of sleep can impair mitochondrial function, so getting 7-9 hours of quality sleep each night is essential for optimal cellular health.

So…Energize Your Mitochondria and Surprise…You’ll Energize Your Life

Keep in mind that you don’t have to do all of these things. Just start with one area and then expand into another and see how you feel when your mitochondria start to kick in!

Can Nature Help Heal Pain? Good Question and the Science Says Yes, But…

2025-09-13T08:00:00.001-04:00

In our tech-heavy, fast-paced lives, the idea that nature could reduce pain might sound a bit like wishful thinking. But science is beginning to validate what many instinctively feel: time in nature can actually help relieve pain — both physically and emotionally.

Nature and Pain Relief: What the Research Says

A recent Discover Magazine article summarized a study by Austrian researchers showing that viewing natural landscapes (even virtually) led to measurable reductions in pain sensitivity. The study went beyond simple self-reports and tracked physiological responses — offering harder evidence that nature might ease pain at a biological level.

There are other studies looking at Forest Bathing that back this up:

• Forest bathing (Shinrin-Yoku) is what it sounds like. You go into a forest for a period of time. It’s been shown to reduce stress hormones, lower blood pressure, and ease chronic pain symptoms.

• People with chronic pain conditions report feeling less pain and anxiety after these nature therapy sessions.

• Even using virtual nature (VR or imagery) can reduce discomfort, especially in hospital or clinical settings.

Here’s the But Part…

Not all the data is glowing. Some studies show inconsistent effects — especially on physical measures like blood pressure or long-term pain outcomes. The quality of research varies, and benefits often fade quickly once people return to everyday environments.

Plus, not everyone has access to safe green spaces, and people with allergies, limited mobility, or PTSD may find natural environments triggering rather than healing.

So…How to Get the Benefits of Nature for Pain Relief

It’s simple since nature is a low-risk and a free option to support healing for most people. Here's how to start:

• Take a short walk in a park or green space — even 15 minutes can help.

• Use nature sounds or videos if you’re indoors or mobility limited.

• Engage your senses: smell the air, listen to birds, feel the breeze.

• Try mindfulness or light stretching while outdoors.

Final Thoughts

So…whether it’s better to walk in nature or not (a variation from Shakespear)? Nature won’t replace medication or therapy, but it’s a powerful supplement — one that’s accessible, affordable, and backed by growing evidence. Whether you’re managing chronic pain or just trying to lower daily stress, a little green energy (and not from dollar bills) might go a long way to heal you.

The Growing Concern About Light Pollution. It’s Impacts on Health and What You Can Do About It

2025-09-06T08:00:00.001-04:00

Light pollution is simply the excessive or misdirected artificial light that disrupts the natural night environment. It also is a problem that tends to get overlooked. However, with over 80% of the world’s population living under light-polluted skies, I think it’s time to address its impact on health and the environment.

What is Light Pollution, anyway?

Light pollution can actually be from a number of sources. Let me give you some examples.

• Skyglow – This is brightening of the night sky that’s happened over cities. You might be lucky if you can even see a few stars. Most people living in cities have never seen in real life the Milky Way Galaxy.

• Glare:- This is when you are under intense light that even causes discomfort.

• Light Trespass – An example of this is when the light from streetlights or advertising signs spills into the spaces in your home, such as, a bedroom.

• Clutter: This occurs in cities with lots of bright billboards, illuminated signs, streetlamps, and floodlights all shining at once, the result can be a blinding, disorienting glow. The problem with this is as cities grow, this issue worsens.

According to the International Dark-Sky Association (IDA), over 99% of people in developed countries are affected by light pollution.

Health Impacts of Light Pollution –

Light pollution is not a passive event that you don’t have to be concerned about. It can also have health effects such as:

1. Disrupted Sleep Patterns: Exposure to artificial light at night suppresses melatonin, a hormone that is essential for sleep. A Current Biology (2017) study found that disrupted sleep can lead to long-term health issues like obesity, diabetes, and heart disease.

2. Increased Chronic Disease Risk: Studies, such as one in Environmental Health Perspectives (2013), have linked artificial light at night to an increased risk of certain cancers, including breast and prostate cancer, due to this disruption of melatonin production.

3. Mental Health Issues: A study in The Lancet (2020) found that prolonged exposure to light pollution contributes to anxiety, depression, and cognitive decline. This study really demonstrates how poor sleep can harm a person’s mental well-being.

4. Wildlife Disruption: Light pollution doesn’t only affect humans. It also disrupts nocturnal animals, including birds and sea turtles by affecting migration and nesting.

What Can Be Done?

You’re not helpless or hopeless when it comes to making a lighting difference in your environment. Here are a number of things you can start doing.

Better Lighting Design: This would have to be up to companies and governments to require changes, such as installing downward facing which shields lights so that unnecessary light spill is reduced. These groups both may respond to citizen pressure.

Several cities have already made strides in this direction. For example, the city of Los Angeles recently replaced over 100,000 streetlights with energy-efficient LED lights that are shielded and emit warmer tones, helping to reduce both energy consumption and light pollution. Pretty good…2 outcomes for the price of one!

1. Raising Awareness: Public education about light pollution can encourage individuals and cities to adopt practices that minimize light use.

2. Creating Dark Sky Areas: These protected spaces reduce artificial lighting to preserve natural darkness, benefiting both humans and wildlife. The International Dark-Sky Association has designated over 100 dark sky places. These places have become tourist destinations as this lets people see the real night sky!

3. Technology Solutions: Smart lighting systems that adjust to human activity and natural light can reduce nighttime energy consumption and light pollution. As an example, motion-sensing lights in public spaces and residential areas can ensure that lights are only on when needed.

4. Personal Adjustments: On an individual level, using blackout curtains, reducing screen time, taking melatonin (3 to 5 mgs) about an hour before bedtime, and opting for dim lighting at night can help you maintain a healthy sleep cycle.

Conclusion

Light pollution is more than just an eyesore; As you can see (or maybe I should use the word tell?), it can have serious health and environmental impacts. By improving lighting design, raising awareness, and making small lifestyle changes, we can all contribute to minimizing its harmful effects.

So…you know what you can say…Turn the Damn light off!