Monthly Archives: October 2010

Alcohol May Slow Dementia and Alzheimer’s Disease

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 May 22, 2007, in the journal Neurology, a study was published from the University of Bari, Italy, involving 1,445 people between the ages of 65 through 85 examining the long term affects of alcohol intake on dementia. This study, the Italian Longitudinal Study on Aging, followed the subjects for three and a half years.

The outcome of the study suggested that geriatric adults who routinely drank one alcoholic beverage per day may have developed both dementia and Alzheimer’s disease at a rate of 85% slower than the individuals in the same age group who did have a moderate, daily intake of alcohol.

There have been a number of studies which have demonstrated that moderate alcohol consumption has been linked with reduced risk of vascular disease, and good vascular health could slow the progression of dementia. There have been well-published studies out of Harvard School of Public Heath that have shown moderate alcohol consumption may be involved in the reduction of many serious conditions ranging from heart attack, bowel cancer, strokes and high blood pressure.  In addition to the antioxidants found in wines, the stress reducing effects of alcohol may be the common denominator behind these benefits.

Despite the University of Bari study outcomes, numerous experts believe that alcohol used alone won’t stop the onset of dementia. More importantly they recommend adopting a healthy lifestyle with diet, exercise, and social interaction as the best way of protecting our brain health. Other studies have already shown that wine contains natural compounds that have an antioxidant effect, which is good for circulation.

 Or it could be that a moderate lifestyle, which includes a moderate intake of alcohol, may-be important in the overall picture than the alcohol content of the diet. As the Neurology article states: “It is… possible that moderate lifestyles in general, which obviously vary according to different cultural environments, protect from cognitive impairment. Thus it may not be the direct effect of alcohol or specific substances in alcoholic drinks that provide the protection.”

While there is some question about the specific action of alcohol to reduce dementia and Alzheimer’s disease, there is little to no debate that a balanced, moderate lifestyle is the best protection against many chronic, debilitating conditions.

With all good wishes,
Georgianna

Copyright 2010 – G.Donadio

The Consequences of Too Much Sodium in Your Diet

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Sodium is a naturally occurring, essential mineral that helps regulate body fluids and kidney function. But in high doses can cause hypertension, kidney damage, decrease of calcium absorption, bloating, fatigue and increased risk for strokes and heart disease.

The recommended daily intake of sodium is 2,300 mg per day. A low sodium diet is considered between 400 – 1000 mg a day. A normal sodium diet is considered between 1500 – 2,300 per day and a high sodium diet between 2,500 and 4,000 mg per day. The average American diet contains over 3,500 mg per day, according to the U.S. Center for Disease Control.  According to experts, the damage of high sodium is accumulated and can have a long term, life threatening effect.  

Even those of us who think we are eating well and are careful about our food choices, may not realize how much sodium is lurking in our foods. Processed, canned, jarred and frozen foods have high levels of sodium, as does most restaurant prepared meals and certainly “fast foods” where sodium and flavor enhancers are added for taste and texture.

Few of us realize that foods we eat every day are loaded with sodium. Examples are:

>  one cup of cocoa has 950 mg of sodium in it

>  a chicken fillet sandwich has 940 mg of sodium

>  tomato ketchup has 1042 mg

>  parmesan cheese 1862 mg

>  processed cheese has 1189 mg

…. and the list goes on. The more processed the food, the more likely it is to contain high sodium levels.

Fresh fish, fruits, nuts, eggs, beans, meats and vegetables, on the other hand have low levels of sodium:

Fish  – fresh

> Anchovy – 87  (3 oz portions)

> Bass – 58

> Catfish – 51

> Clams – 31

> Cod – 59

> Flounder – 66

> Lobster – 179

> Oysters – 62

> Salmon, Atlantic – 63

> Scallops, 217

> Shrimp – 119

> Sole – 66

> Trout, rainbow – 69

> Tuna, albacore – 34

Fruits  – fresh

> Apple 1 medium – 0

> Apricots, 1 medium – negligible

> Asian pear – 0

> Avocados, 1/2 medium – 10

> Bananas, 1 medium – 1

> Blackberries – 0

> Blueberries, 1/2 cup – 4

> Cantaloupe, 1/8 of melon – 5

> Cherries, sweet – 0

> Cranberries, 1 cup – 1

> Grapefruit – 9

> Grapes, 1 cup – 2

> Oranges – 0

> Peaches – 0

> Pears – 0

> Pineapples, chopped, 1 cup – 2

> Plums – 0

> Raspberries – 0

> Strawberries, 1/2 cup – 1

> Tomatoes – 4

> Watermelon, cubed, 1 cup – 3

> Egg, whole, medium, 1 – 55

Meats and Poultry (3 oz raw, unprocessed) in mg

> Beef

> Liver – 62

> Porterhouse – 47

> Sirloin – 44

> Chicken breast – 58

> Duck, meat only – 64

> Turkey breast  51

Nuts, unsalted (1/4 cup) in mg

> Almonds, raw – 4

> Brazil nuts, raw – 1

> Cashews, dry roasted – 6

> Hazelnuts, raw – 1

> Macadamia, dry roasted – 2

> Peanuts, dry roasted – 6

> Pecans, raw – negligible

> Pistachio, dry roasted – 2

> Walnuts, raw – negligible

Beans 1/2 cup cooked

> Lentils – 13

> Kidney Beans – 2

> Lima beans – 3

> Navy beans – 1

> Split peas – 12

Vegetables, fresh (1/2 cup raw) in mg

> Acorn squash – 2

> Alfalfa sprouts – 1

> Artichoke – 1 medium, steamed – 79

> Asparagus – 1

> Beans, green – 3

> Beets – 49

> Bell peppers – 2

> Broccoli – 12

> Brussels sprouts – 11

> Butternut squash – 3

> Cabbage – 14

> Carrots – 20

> Cauliflower – 8

> Corn – 12

> Cucumbers – 1

> Eggplant – 2

> Lettuce – 2

> Mushrooms – 1

> Onions – 2

> Potatoes, medium, baked – 16

> Pumpkins – 1

> Spaghetti squash – 9

> Spinach – 22

> Sweet potatoes – 9

> Tomatoes – 4

> Watercress – 7

> Yams – 7

> Zucchini – 1

It is clear that, once again, the best foods to eat are fresh and unprocessed, which not only contains more nutrients, but contains much less sodium.

With all good wishes,
Georgianna

Copyright 2010 G. Donadio

Every Breath You Take

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Most of us take our breathing for granted. We generally do not think about how our amazing brain automatically regulates the most urgent and important bodily function we have. If we do not breathe we do not live beyond a few short minutes. The ability to breathe and the quality of our breathing clearly has an important impact on our ability to live, but also expresses a great deal of information about the state of our nervous system and emotional health.

Breathing is such a critical function that in addition to being under the automatic control of our brain stem it is also a physical function we can control at will. Our breathing is affected by and directly affects our emotional states, exertion levels, nervous system fluctuations and overall state of health.

The affects of emotion on the respiratory system can readily been seen during an asthma attack which can be very frighteningand further reduces the individual’s ability to “catch their breath”. Many of us do not breathe freely. We are breathing freely when we breathe in and out through the muscles of our bellies. We tend to breathe through the chest muscles because we are tense and “holding our breath”, which starves our cells of energizing oxygen.

Deep breathing or relaxed breathing can make an enormous difference in our health and vitality. By changing our breathing from shallow to deep,  we can experience many health benefits:

> breathing deeply rather than shallowly creates a detoxification within our cells, bringing oxygen rich blood into our cells and cleansing out carbon dioxide

> breathing deeply into our bellies rather than our chest muscles produces a greater sense of calm and relaxation brought about through the increase of oxygen to the nervous system

> this form of cleansing, nourishing breathing is conducive to whole body health and brings about a sense of inner peace.

> deep breathing can help you sleep better and also feel more energetic because of the increase of oxygen to the brain

If you would like to re-train your breathing so that you derive the most benefit each day from this life-sustaining, automatic body function – start slowing. Take just five minutes twice a day to sit quietly in your chair with eyes closed, body relaxed. Allow yourself to focus on your breath. Rather than tensing your shoulders and back muscles, let your breathing rise and fall from your belly muscles. Slow, relaxed breathing for five (5) minutes each day, twice a day, can re-train your automatic breathing patterns and help you to feel better, sleep better and be healthier and more energetic.

With all good wishes,
Georgianna

Copyright 2010 G. Donadio

Protect Your Health and Help Save the Planet

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We can all make a small difference that can make a big difference to our personal health and to the health of our planet. There are many easy and convenient ways to “go green”. Several of these suggestions can even save us money and time. Here is a brief list of ways you can immediately start to protect your health and help keep the planet healthier at the same time:

> Taking shorter showers will not only help to keep your skin better hydrated by not having all the natural oils removed from your skin, but for each individual who limits their shower to five (5) minutes, they save almost 4,000 gallons of water per year.

> Avoid the dry cleaner and you avoid exposing your skin to perchloroethylene, known as perc, the toxic solvent used to dry clean clothing. Headaches, nausea, dizziness, fatigue and skin irritation has been linked to this solvent. It may also deplete the ozone layer in addition to contributing to creating toxic and carcinogenic by-products as it breaks down.

> Stop using air freshners to avoid phthalates, chemicals linked to hormone abnormalities, birth defects and reproductive problems. In addition they may also contain other harmful, cancer causing volatile organic compounds which are not good for you or the earth. You can use mixtures like orange peel or sage in pretty containers or small bowls to freshen the rooms of your house.

> Buy organic coffee that are grown without pesticides that can harm the soil and seep into the water supply. This makes a better “brew” for you as it does not contain synthetic chemicals and decreases damage to the earth.

> Avoid using flea collars on your pets as the chemicals in the flea collars contain toxic chemicals that can  contaminate water supplies. The pesticides used in the flea collars work by harming the nervous system of the insect. The same pesticides can harm your pet and yourself as they are absorbed through the skin.

These are a few simple and convenient ways you can immediately start to make keep yourself and the planet healthier!

With all good wishes,
Georgianna

Copyright 2010 – G. Donadio

The Facts About Fiber

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Plant fiber is an essential component to a healthy diet. It is the non-digestible portion of the cell walls of the plant that provides excellent benefits for humans and provides highly nourishing food for rudiments. Rudiments are double-bellied animals such as goats and cows who have the digestive enzyme capacity to break down the plants fibrous cell walls.

Fiber helps keep our intestines and bowels healthy by removing debris, reduces weight gain by taking longer to digest, creating fullnes and bulk to the diet, thereby lowering appetite and capacity. In addition, because fiber slows down absorption, it also aids in regulating blood sugar.

There are two types of fiber. There is the water soluble type that mixes with water and forms a gel like substance. The benefits are that this form lowers cholesterol and modifies blood sugar levels by slowing down absorption. It also produces antioxidants, anti-aging and anti-carcinogenic compounds during the fermentation process in the large intestines.

Insoluble Fiber does not dissolve in water and as such passes through the digestive system pretty close to the same form it was in when we put it in our mouths. This form reduces the risk of colo-rectal cancer, hemorrhoids and constipation by softening the stool.

Foods that are rich in fiber are fruits, vegetables, brown rice and nuts. How much fiber to have per day? While there is not Reccommended Daily Allowance for fiber, the ADA recommends approximately 25% of our diet should be made up of fiber. This can ensure we are getting plenty of plant base foods and all the benefit of its fiber.

How to Increase your Fiber?

> Instead of having a glass or orange juice – eat an orange. Replace any fruit juice with the actual fruit.

> Replace ALL white flour with whole grain flour or use sprouted grains instead.

> Ue only whole grain versions of pasta, cereal and bread

> Be sure to include 5-8 vegetables in your diet daily. Having a hearty vegetable soup is an easy way to do that.

> Choose brown rice over white

> Replace meat dishes with bean, lentil or legume dishes.

The best way to not even have to think about whether you are getting your fiber or not, is to follow a diet that is high in vegetables, fruits, nuts, beans and whole grains. Not only is it good for your health – its also delicious!

Physical Activity Provides Protection from Parkinson’s Disease

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Research out of Harvard School of Public Health (HSPH), identified in the first comprehensive examination of the relationship between physical activity and Parkinson’s disease, offers important information for the prevention and reduced impact of this debilitating condition.

Parkinson’s disease is a progressive nervous system disorder which manifests generally after the age of 50 years old. The disease destroys the brain cells which produce the hormone, dopomine necessary for motor control. The condition is characterized by tremor, slow movements, postural instability and body rigidity.

The study and its findings appeared in the February, 2005,  journal Neurology and identified that the men who were the most physically active at the start of the study enjoyed a 50% lower risk than the men in the study who were not physically active.

For the women in the study, while exercise and activity at the earlier ages showed a lower risk of the disease, the relationship was not considered to be “statistically significant” and there was no demonstrated advantage to exercise and activity later in life.

The study contained more than 48,000 men and 77,000 women, who were free of Parkinson’s. During the course of the study 387 cases of Parkinson’s disease were diagnosed. As part of the study, inquiries on activities such as walking, hiking, jogging, running, bicycling, lap swimming, tennis, squash, racquetball, aerobic exercises and other activities were included. They were also queried about the number of stairs they climbed per day.

The study outcomes indicated that most especially for men regular levels of daily activity is an important risk reducing factor for Parkinson’s disease and that as with many other conditions such as heart disease, stroke, diabetes, metabolic syndrome, etc., exercise and activity is a critical component in preventing the development and intensity of  chronic and debilitating conditions.

The recommendation of positive daily exercise – physical activity that the individual both enjoys and they can easily integrate into their lifestyle – cannot be over stated. Physical activity and exercise have the ability not only to prevent disease and enhance our mobility, it can also increase our longevity so that we are not just living better and healthier, we are also living longer! Consider finding a daily exercise that you can live with and give yourself this important health advantage.

With all good wishes,
Georgianna

Copyright 2010 – G. Donadio

It’s All Your Imagination

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In the 1990’s, Peggy Huddleston, author of “Prepare for Surgery Health Faster”, demonstrated the relationship between a patient visualizing their healing after surgery and a decrease in the need for pain medication and subsequent shorter hospital stays.

Huddleston conducted numerous studies at Boston area hospitals and without exception the use of healing visualization before and after surgery resulted in measurable improvements in the recovery from surgery; which also resulted in a decrease of costs related to hospitalization length of stay, medication and the absence of complications after surgery.

Until recently it was only nurses, social workers and pastoral counselors who were advocates of guided imagery as a healing modality. But due to health consumers now educating their doctors about the healing benefits of guide imagery, physicians are also getting on board and recommend the use of guide imagery no only for pre and post operative benefits, buts also as adjunctive therapy for chronic pain and disease.

Dr. Met Oz, the well known cardio-thoraic surgeon at Columbia Presbyterian Medical center, recommends imagery for his patients. This trend can now be seen at all major medical centers and hospitals. In addition, with studies showing that imagery saves money, has no clinical risk and can be administered without a practitioner, companies like Blue Cross and Blue Shield of California have incorporated the modality into its paid services for its members.

In June, 2000, Blue Shield began a Pre-Surgery program for Guided Imagery for its members who were approved for a major surgery. This establish the first health plan to develop such a program.

Apart from its use with surgery, guided imagery can facilitate relaxation and reduction of stress. By imagining your body healing and growing stronger, messages are sent to the amagdala portion of the brain, that “automatically” sends messages to our immune system to create chemistry that will assist in the recovery or healing process that is desired.

Specific imagery for specific conditions can also greatly enhance the healing, but by just visualizing the immune system sending out “messengers” to heal whatever part of the body is ailing can result in improved outcomes.

For more information about guided imagery and how it can help you or those you love, visit www.academyforguidedimagery.com.

With all good wishes,
Georgianna

Copyright 2010 G.Donadio

The Elenore Rigby Syndrome – Loneliness

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This month, AARP magazine published the outcome of its survey taken by 3,012 people age 45 and older. Using the UCLA Loneliness Scale as a measure, the survey identified that 35% of the participants were chronically lonely. These statistics equate to 44 million Americans suffering from this condition. These numbers are striking when compared with a survey from 10 years before which measured that 20% of the participants were lonely.

This new survey equates to one (1) out of every three (3) older Americans being chronically lonely. Another important fact is that loneliness was “an equal opportunity condition”, transcending gender, race and educational levels.

The highest group of suffers were identified in the 40 – 50’s age range. What adds to this are the current demographics that show the majority of single-person households has increased 11% since 1985 and 70% of those single-person households are comprised of individuals 45 years and older.

While loneliness itself is a condition that breeds unhappiness and reduces the satisfaction, pleasure and joy from one’s life, there is another consideration that is more urgent than the dissatisfaction what comes from feeling lonely. For decades, it has been shown that individuals who are withdrawn or out of touch with their communities, friends, families, peers have not only unhappy lives but also earlier deaths.

Especially during tough economic times, people can tend to withdraw from social interactions due to the lack of money needed to attend events, entertain at home, buy presents, travel with friends and so forth. What can be done to address and change our circumstances if we find ourselves experiencing loneliness? Many of the most effective antidotes are basic, common sense approaches to encouraging meaningful relationships and social engagement.

1) Identify if loneliness is a concern or problem for you and ask yourself, “am I ready to make a change?”

2) Strategize what option would be most appealing to you for making a change; these options can include nurturing or reconnecting with personal relationships in your life.  Join a community organization; participate in church, synagogue or temple activities.

3) Find an organization that you would like to volunteer for.

4) Identify a personal hobby or passion that has a class, club or on-going activities you would enjoy being part of.

5) Keep moving – get out of the house. There are many opportunities, such a library events, “Meet Up” groups and town concerts,  that allow for meeting others with similar interests and values.

Being lonely is a painful state to find our self in, but most importantly, it is a  danger to our health and longevity. With what we know today about chronic disease and the mind-body connection to health, it is important for all of us to stay connected to others. As John Donne, the 16th century English Poet and clergyman said way back in 1624:

No man [person] is an island entire of itself; every man [person] 
is a piece of the continent, a part of the main

With all good wishes,
Georgianna

Copyright 2010 G. Donadio

Our Not So Sweet Sugar Addiction

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The average American consumes around 150 pounds of sugar a year (yes, you read that correctly). As hard as thing is to believe, humans have a natural attraction to sugar that is part of our survival mechanism which dates back to the days when sugars and energy rich carbohydrates were not readily available.

One of my class members in high school was Stephen Sinatra, MD, who is an author, cardiologist,, nutritionist and anti-aging specialist. He was also the consultant for Connie Bennett’s book, Sugar Shock.  Dr. Sinatra explains that it is the over-consumption of sugar that creates a low -grade “silent inflammation” in the body and we know today that inflammation has been implicated in all the leading chronic diseases. Heart disease and of course diabetes are two of the leading conditions that excess sugar consumption contribute to.

Many nutrition experts including Wendy Bazilian, DrPH, RD, nutrition specialist at the Gold Door Spa and Resort says that the current guidelines of sugar not exceeding 10% of our daily caloric intake is still too much.

Kathleen DesMaisons, PhD, author of The Sugar Addicts Total Recovery Book states that a true sugar addict have a specific syndrome going on – that they tend to have low serotonin levels, unstable blood sugar levels or low beta-endorphin levels. This means that they are eating sugar as a “medication” to feel better, as sugar creates a temporary increase in all of these levels and creates a true addiction cycle.

Other experts believe that soil mineral deficiencies, emotional hunger, processed foods and a lack of exercise are all culprits in the enormous number of Americans who have constant sugar cravings and addictions.

So, what’s the cure? This is the fun part because we generally tend to come back to the basics and wind up with the same advice we would get from our wise and experienced grandmothers – MODERATION.

Moderation is learning to balance our lives by slowing down, eating natural,  organic, home cooked foods and not too much of them; exercising more, working less, enjoying the simple things like laughter, gardening, cooking, reading and just plain BEING.

May-be we crave sugar when our “lives lose their sweetness” and the way to fix it is seeing the sweetness that is already in our lives – enjoying the life we are living instead of  being hungry for a life that may appear more exciting or glamorous but may not be as “nourishing” as the one we are living now!

With all good wishes,
Georgianna

Copyright 2010 G.Donadio

De-Toxify Your Environment – Purify Your Body

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We are bombarded everyday with hundreds of chemical toxins in our environment. Plastic particles, heavy metals, pesticides, cleaning toxins, air pollution and hundreds of other chemicals find their way into our lungs, blood stream, immune system and body systems.

Here are some easy tips to de-toxfy your environment and purify your body, preventing illness and even early aging.

> Protect your boy from pesticides by thoroughly washing your fruits and vegetables to remove most of the pesticide residue.
If you can find, grow or afford organic produce, this is your best assurance against ingesting unwanted pesticides

> Use cotton, polyester or hemp over plastic bathroom shower and window curtains. Plastic emits toxic chemicals easily eliminated by using alternative materials

> Don’t inhale gas fumes when you are filling your tank and avoid exhaust fumes when jogging or walking in a heavily trafficked area. Gasoline contains lead and other pollutants and should not be inhaled

> Use only natural body creams or replace them with olive or walnut oil. The chemicals found in body creams and lotions as well as make up and other beauty products can be carcinogenic and should be avoided.

> Avoid all secondhand and third hand smoke. Exposure to second or third hand smoke kills over 50,000 people every year.

> Keep over the counter pill use to a minimum. Studies show a direct correlation between high over the counter drug use and liver and brain damage, as well as an increase of Alzheimer’s disease.

> Wipe your feet or take your shoes of before coming into your house.This will reduce the amount of lead dust and allergens you can bring ino the house from your shoes.

> Lather up – using soap liberally when you are showering or bathing is the best and most natural way to eliminate environment toxins from your skin, which is the largest immune component of your body, and also the part of the body most in contact with the external environment.

> Eat low mercury fish – by eating cod, flounder, wild Alaskan or Pacific salmon, as well as clams and shrimp, you can avoid mercury rich foods. Swordfish, mackerel and tuna fish all have higher levels of mercury that the white fish mentioned.

> Replace highlychemical house cleaners with the now popular green cleaners that do not irritate the lungs or skin.

By following these simple tips, you can save your liver and immune system the work of detoxifying these chemicals out of your body. This will,, over time, prove to e a “life saver” – literally!

With all good wishes
Georgianna

Copyright 2010 – G. Donadio