New England Health Advisory

Is there anything more exciting than the sight of a suitcase sitting open, just waiting to be packed? At first it’s a rectangular abyss, with its pockets empty and straps sitting idly. But before long, the space starts to fill. Socks are wedged into place, compartments are jammed with tiny toiletries, and as you stuff in that extra bathing suit, you realize it’s finally here: vacation!

August finds thousands of people vacationing near and far from home. I know from experience that taking precautions can mean the difference between a sick sojourn and a terrific trip. So check out these tips and learn how to ensure good health on your holiday!

• Heading overseas? Some countries pose health risks that require vaccines or special drugs to prevent diseases like yellow fever, typhoid and malaria. These are not reminders of your trip that you want to take home with you, and I feel almost sure that your friends and relatives would be much happier with an overpriced novelty keychain. The website of the Centers for Disease Control and Prevention contains information about mandatory and suggested vaccinations.

Most vaccines need to be administered up to four weeks ahead of time. Even if you’re a spontaneous traveler and don’t have a month to spare, see your doctor anyway; you may still get some protection from shots or medicines.

• That worried face doesn’t go with those shorts. It’s hard to unwind on vacation if you’re afraid you haven’t brought enough of your prescription medication. And you don’t want to spend your hard-earned relaxation time inside drugstores, which may not have what you need.

Be sure to pack any medications you use regularly and to pack more than you think you need. Flights are canceled. Rail workers strike. Volcanoes erupt. Be prepared for any event by bringing a generous supply of medications in their original bottles. And of course you’ll keep them with you, right? I don’t want to even think about your statins getting sent to Sicily in your checked luggage while you’re on route to the south of France.

• Keep your stomach safe. Travelers’ diarrhea is a very common ailment that affects about 10 million travelers each year. According to the Centers for Disease Control and Prevention, developing countries in Africa, Asia, Latin America and the Middle East pose the largest risk.

Most cases of travelers’ diarrhea are caused by contaminated food and/or water. Take precautions by using purified or bottled water for drinking, making ice cubes, brushing teeth, rinsing contacts, and taking medications. Safe drinks include anything prepackaged that’s canned or bottled (like soda or juice) or anything that is made with boiling water (like tea). If you do use tap water, boil it or purify it with iodine tablets.

When you’re making food choices, be sure that meat and seafood is well cooked. Ask whether or not dairy items have been pasteurized. And although street vendors offer lots of exotic treats, it’s best to avoid them, since you may get more local flavor than you bargained for.

• Vitamins love coming on vacation. In addition to any prescription medications, remember to pack any vitamins, minerals or other supplements you take regularly. They can really make a difference! When you’re visiting a place with different food, water, air and people, you want to keep your immune system bolstered and at the ready. And if your vacation includes air travel, vitamins may help prevent you from catching any of the germs that endlessly re-circulate throughout the plane.

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Don’t Let Tummy Troubles Ruin Your Vacation

Did you know that your stomach is teeming with bacteria? Nature designed it that way. A lot of those bacteria are doing good things for you, like digesting your food and preventing infection. These “good bugs” boost your immune system and help your system function properly, especially when you’re trying exotic treats on the road.

Click here to learn how probiotics can help restore balance in your digestive system.

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• The captain has cleared us for tiny seats and meager snacks. Airplane travel is physically stressful, and the longer your flight, the more you’ll endure (and I’m not even counting the terrible in-flight movie). Keep dehydration at bay by drinking water or juice. Avoid caffeinated and alcoholic drinks. Eat lightly before flying and carry some healthy snacks to eat during the trip. I like granola bars and fruit, because they’re so easy to pack and eat.

If you suffer from motion sickness, you know that getting there isn’t half the fun, so talk to your doctor about medications and motion sickness bands.

• You are now urged to move throughout the cabin. Deep vein thrombosis, or DVT, is a potentially dangerous problem that occurs when blood clots form in the body’s large veins. It’s especially likely to develop in leg veins. People who have cardiovascular disease or a history of stroke or blood clots are at higher risk of DVT during flights of 10 hours or longer, where sitting cramped and immobile is pretty much all there is to do.

You can help prevent DVT by walking around the plane periodically and by stretching and moving your legs when you are in your seat. The American Heart Association states that a dose of heparin may lower the risk of DVT in travelers with heart disease or a risk of blood clots. Studies also show that compression stockings may cut post-flight risk. If you’re in a high-risk group and taking a long flight, ask your doctor for suggestions.

• Get back to basics. Over the years, I’ve noticed that vacations can make normally sensible people do silly things, myself included. Everybody knows someone who got so sunburned on the first day of a trip that he or she spent a lot of time suffering in the hotel room. I don’t want you to be that someone! Apply sunscreen religiously, and use one that blocks both UVA and UVB rays and has an SPF of at least 30. (Click here to read our recent article about which sunscreens are best.) Put on insect repellant if you are going to be in buggy areas. For most people, drinking on vacation is OK. Operating a motor vehicle or any kind of watercraft when you’re drinking is never OK. If you’re visiting an area that has unsafe neighborhoods, steer clear.

• Think about travel insurance. Travel insurance is a smart idea if you are taking a big (read: expensive) trip where you have to prepay a large portion in advance (like cruises or package tours, for example). A travel insurance package generally costs about 5% of the cost of your trip, and it will reimburse you for, among many other things, medical emergencies.

Travel insurance can also be a good deal if you have a medical condition that can unexpectedly prevent you from traveling. I have lupus, a chronic disease that can flare without much warning, so I always buy travel insurance before a big trip. The last time I bought it was for my honeymoon, which included stops in Iceland and Scandinavia. Luckily, everything was fine and we had a super time! But the peace of mind was well worth the extra cost.

Here’s to happy and healthy travels!

Yours in health,

Eugénie Olson
Contributing Editor
New England Health Advisory

I’ll admit it … I love coffee.

The crisp aromas of the fresh brew … the smell of dark-roasted whole beans: Ahhh.

The fact is that I need my morning cup o’ joe. Without it I’ve been called a bear … well, worse actually.

It’s a ritual and my requisite pick-me-up.  My brain is just not the same without it.

And don’t get me started on the chronic drowsy feeling I get around 3 p.m. I really need that afternoon java jolt to finish the day.

So when I heard that our contributor, Dr. Sears had uncovered a “brain food” that is so powerful it not only boosts your brainpower, it also improves your memory recall and provides more long-lasting energy than a cup of coffee … my interest was perked. (Pardon the pun.)

This brain food comes from a remarkable Amazon rain forest healing herb that gives you lasting energy—without the crash—mixed with a powerful brain booster, that ramps up your mental energy and accelerates your thinking.

According to tribal folklore, the Indians of the Amazon River Basin have been using the herb to prevent fatigue and increase physical endurance since before recorded history. It’s a seed called Paullinia cupana. The active compound is guaranine, a member of the caffeine family. But unlike regular caffeine, Paullinia cupana is full of healthy fatty acids.

The good fat gives guaranine a slow release, so its effect gradually increases over a few hours. It doesn’t pick you up and throw you down like the quick release of caffeine. There’s no crash with this stuff … and you don’t get any of the nervous, jittery energy you do with caffeine.

Paullinia cupana works its magic by releasing acetylcholine—a neurotransmitter—in your brain. It’s the brain chemical that lets your nerve cells fire through the synapse—or gap—that exists between the trillions of neurons in your brain.

If you have lots of acetylcholine, your mind is sharp and your memory is clear. When you drink coffee in the morning, it’s the release of acetylcholine that gives you the buzz to get you going.

Dr. Sears brings this together with choline, the building block required for the synthesis of acetylcholine. When you introduce choline into the mix, you give your body the ability to manufacture this incredibly powerful neurotransmitter.

Choline and guaranine combined can give you a bigger release of acetylcholine—even more than taking guaranine on its own. It’s what gives you the feeling of energy and mental power.  Adding just a spoonful of Choline Punch to your favorite drink gives you:

* Mental clarity and alertness that lasts the whole day.
* Stronger memory and power of recall.
* Better physical coordination and a more stable gait.

Keep reading to find out how you can sharpen your brain, increase your alertness and have more energy than ever before! Click here now.

Yours for health and wellness,

Andrew Palmer
Publisher
New England Health Advisory

P.S. The unique blend of brain nutrients found Dr. Sears’ Choline Punch is like rocket fuel for your brain. Say goodbye to memory loss, fatigue, brain fog and any number of mental challenges when you add Choline Punch to your daily routine. Energy, alertness and a memory boost, what’s not to like?

Click here to learn more!

By Inger Pols

In last Thursday’s issue, I discussed the importance of sleep to our health and wellness. Whether you are concerned about heart health, diabetes or healthy blood sugar levels, weight gain, healthy brain function or overall quality of life, getting a good night’s sleep is an important part of being healthy.

We all need a good night’s sleep, but it’s not uncommon to struggle with getting one. It’s estimated that one in three people will suffer from insomnia at some point in their lives. Most of us will experience short-term insomnia, which is caused by stress or a short-term disruption in sleep patterns, like travel, a sick child, noisy neighbors or excitement about an upcoming event. Long-term insomnia, which is defined as continuously broken sleep patterns lasting more than four weeks, can be a sign of clinical depression or another serious medical condition that you should discuss with your doctor.

Insomnia can manifest either through an inability to fall asleep or the inability to stay sleep through the night. Either way, normal healthy sleep patterns are altered and this has a measurable effect on health. It’s important to correct any short-term sleep disruptions as soon as possible to prevent permanent sleep pattern alterations or long-term deterioration of health.

Today I’ll look at what you can do to ensure you get the sleep your body needs to heal, repair, restore and grow.

Environment and Routine

Get in a routine. Just as bedtime routines are important for children, research shows that establishing a consistent bedtime routine can also help adults transition to sleep more smoothly. Going to bed at the same time every night and doing something relaxing before bed to help you release stress can help your body prepare for sleep.

Create a comfy space. Keep your bed and your bedroom for activities that belong there: sex and sleeping. Don’t watch TV or eat snacks in bed. Create a comfortable, soothing bedroom escape with cozy blankets, soft sheets and a comfortable mattress. If your mattress is lacking, consider a memory foam mattress topper. It’s an inexpensive way to make a less than top-notch mattress incredibly comfortable and inviting.

No TV or work. Don’t watch TV, especially violent TV crime shows or the news, before you go to sleep (in bed or anywhere else). Doing this will put your mind into an agitated state and disrupt the pineal gland, which will make it harder to fall asleep. Also put away any work at least an hour or two before bed so your mind is not still thinking about work-related challenges or trying to solve problems as you head into bed.

Listen and read. Listening to relaxing music such as nature sounds, new age or soft classical music can help, as can reading something spiritual or an uncomplicated book. (My mom is an avid reader and often tackles challenging reads, but keeps a few light romance novels by her bed and reads a chapter or two of those before sleeping because they don’t stimulate her as she is trying to wind down.)

Release stress. Journal, meditate or do deep breathing before bed; if you are holding onto any tense or anxious thoughts, sleep will be difficult. Some people also find progressive muscle relaxation therapy to be helpful. (This involves lying down and tensing each muscle group for eight seconds as you inhale and then slowly relaxing the same muscle group for eight seconds as you exhale slowly and release all tightness and tension. You can hit every muscle head to toe, or pick four major areas of face, neck/shoulder/arms, abdomen and chest, and finally buttocks, legs and feet.) Some readers have told me that they struggle with meditation because they fall asleep, but this is the perfect opportunity to use your meditation techniques to help bring about sleep.

Take a bath. Build a warm bath with Epsom salts, sea salts and/or baking soda into your routine. If you dislike baths, take a hot shower or a sauna instead. When you are wound up or stressed, get a professional massage or ask your partner to give you one to relax. Use essential oils (many have medicinal purposes and some even target insomnia) or other fragrances that calm you.

Cool down and warm up. Pay attention to room temperatures and keep yours below 70 degrees. In cooler months, consider wearing socks to bed. Feet have the poorest circulation and will feel the cold first. One study showed wearing socks to bed can reduce waking at night.

Block out light. Sleep in complete darkness and/or wear an eye mask. Sleeping in as close to total darkness as possible is important because darkness increases the production of melatonin. Melatonin is a hormone produced by the pineal gland that regulates the body’s sleep cycle. It’s believed to help people fall asleep more quickly and to sleep more soundly. Studies show that if you are exposed to light while sleeping, your melatonin level will not rise high enough to do its necessary work. Even a night-light can cause disruption.

No more liquids. If you wake up to go to the bathroom in the middle of the night and you struggle to return to sleep afterward, be sure to empty your bladder before bedtime and avoid liquids for 90 minutes before bedtime to reduce the likelihood of waking to urinate.

Don’t just lie there. And lastly, if you’re tried these techniques and you still struggle with falling asleep, don’t stare at the clock and stress about what time it is! Get up and out of bed and do something to relax you: read, listen to music, clean something, tackle a project and go back to bed when you feel more relaxed, tired and ready try again.

Diet, Supplements and Exercise

Try magnesium. When I experienced sleep disruptions from hormonal imbalances many years ago, I read about magnesium as a potential solution. Magnesium and calcium need to be eaten/taken together in balance and many of us are calcium heavy and magnesium deficient, which can disrupt sleep.

I bought magnesium and found it let me sleep continuously through the night. I have since recommended it to many people who have reported great success. At the time, I bought whatever I could find at the store. Now more research has been done and one doctor has achieved amazing results using a specific form of magnesium known as magnesium chloride.

Dr. W. Davis, an author and cardiologist practicing in Milwaukee, Wisconsin, reported that “sleep was induced rapidly, was uninterrupted, and that waking tiredness disappeared in 99% of the patients. In addition, anxiety and tension diminished during the day” after supplementation with magnesium chloride.

Identify food sensitivities. As we noted in the previous article, food additives, chemicals, artificial dyes and flavorings can affect sleep patterns. Many people have food sensitivities or allergies they are unaware of. Poor digestion, impaired liver detoxification and food sensitivities can keep you from a good night’s rest by causing gas, gastrointestinal distress, excess congestion, apnea, and other symptoms.

Eliminate food sensitivities. The most common food sensitivities that affect sleep are corn, wheat, dairy, caffeinated products and sugar. If you have never tried an elimination diet, you might consider one. These diets involve removing a questionable food from your diet for a week or two and then introducing it back in and seeing how your body reacts. Another option is to have a food allergy test. While you may not be allergic to a food, many of us are sensitive to it and never know it. If you are sensitive to corn or gluten or dairy, for example, eliminating or reducing these foods will help you sleep better; if you can’t eliminate them, try taking a digestive enzyme before meals.

Eat sleep-inducing foods. Eating a balanced diet with healthy fats, protein and fiber will help keep your digestive system balanced. Chlorophyll-rich foods like leafy greens and microalgaes like chollera and spirulina are not only healthy, they are sleep inducing. Sugars, spices and stimulants will have the opposite effect.

Don’t eat before bed. Avoid eating immediately before bed, especially grains or sugars, as they raise blood sugar, and later when it crashes, you may wake up and find it difficult to return to sleep. Because digestion takes a lot of effort, avoid eating any big heavy meals later in the evening as well. Leave at least a couple hours between your last meal and bedtime.

Avoid caffeine after noontime. Caffeine isn’t metabolized well and even an afternoon cup of coffee, tea or some chocolate can disrupt nighttime sleep patterns if you are sensitive. Alcohol can also disrupt sleep patterns as we mentioned in the prior newsletter; while it helps you relax and fall asleep, it often results in nocturnal awakenings that disrupt deep sleep cycles where healing occurs.

Avoid prescription medications where possible. Many have side effects that can disrupt sleep. Rather than treating the symptom, work with your doctor on changing the diet and lifestyle habits that can help get at the underlying cause.

Get an adrenal function test. The Journal of Clinical Endocrinology and Metabolism published a study connecting insomnia to adrenal stress. Your doctor should test your adrenal function if sleep is an unresolved concern. Similarly, hormonal balance can disrupt sleep patterns, so women in perimenopause or around menopause should get a hormone panel done to rule out imbalances as causes of sleep disruptors.

Try melatonin. I mentioned melatonin earlier as controlling sleep schedules. Melatonin, or its precursors L-trytophan or 5-htp, may be helpful as a supplement if other underlying causes are ruled out. (Tryptophan has to be combined with carbohydrates in order to reach the brain but can be consumed through things like turkey or received as a prescription from your doctor. 5-htp seems to be more effective in those who have underlying depression as well as a sleep concern.)

Get some exercise. Exercise has been shown to be one of the most effective means of combating insomnia, so if you struggle to sleep at night, be sure you get out and get active for at least 30 minutes during the day. A Stanford University study showed that after 16 weeks of moderate exercise, participants fell asleep 15 minutes earlier and slept 45 minutes longer than they had before.

I hope there are some easy changes on this list that you can make to help bring about sleep with greater ease. If you suffer from bigger sleep troubles, work with your doctor to discover the cause and the best relief. Whatever you do, don’t ignore your sleep troubles, as sleep deprivation over time will prevent your body from performing its necessary healing functions and will subtract years and quality from your life.

To your health!

Inger Pols
Editor of New England Health Advisory

By Andrew Palmer

I’ll admit it … I love coffee.

The crisp aromas of the fresh brew … the smell of dark-roasted whole beans: Ahhh.

The fact is that I need my morning cup o’ joe. Without it I’ve been called a bear … well, worse actually.

It’s a ritual and my requisite pick-me-up.  My brain is just not the same without it.

And don’t get me started on the chronic drowsy feeling I get around 3 p.m. I really need that afternoon java jolt to finish the day.

So when I heard that our contributor, Dr. Sears had uncovered a “brain food” that is so powerful it not only boosts your brainpower, it also improves your memory recall and provides more long-lasting energy than a cup of coffee … my interest was perked. (Pardon the pun.)

This brain food comes from a remarkable Amazon rain forest healing herb that gives you lasting energy—without the crash—mixed with a powerful brain booster, that ramps up your mental energy and accelerates your thinking.

According to tribal folklore, the Indians of the Amazon River Basin have been using the herb to prevent fatigue and increase physical endurance since before recorded history. It’s a seed called Paullinia cupana. The active compound is guaranine, a member of the caffeine family. But unlike regular caffeine, Paullinia cupana is full of healthy fatty acids.

The good fat gives guaranine a slow release, so its effect gradually increases over a few hours. It doesn’t pick you up and throw you down like the quick release of caffeine. There’s no crash with this stuff … and you don’t get any of the nervous, jittery energy you do with caffeine.

Paullinia cupana works its magic by releasing acetylcholine—a neurotransmitter—in your brain. It’s the brain chemical that lets your nerve cells fire through the synapse—or gap—that exists between the trillions of neurons in your brain.

If you have lots of acetylcholine, your mind is sharp and your memory is clear. When you drink coffee in the morning, it’s the release of acetylcholine that gives you the buzz to get you going.

Dr. Sears brings this together with choline, the building block required for the synthesis of acetylcholine. When you introduce choline into the mix, you give your body the ability to manufacture this incredibly powerful neurotransmitter.

Choline and guaranine combined can give you a bigger release of acetylcholine—even more than taking guaranine on its own. It’s what gives you the feeling of energy and mental power.  Adding just a spoonful of Choline Punch to your favorite drink gives you:

* Mental clarity and alertness that lasts the whole day.
* Stronger memory and power of recall.
* Better physical coordination and a more stable gait.

Keep reading to find out how you can sharpen your brain, increase your alertness and have more energy than ever before! Click here now.

Yours for health and wellness,

Andrew Palmer
Publisher
New England Health Advisory

P.S. The unique blend of brain nutrients found Dr. Sears’ Choline Punch is like rocket fuel for your brain. Say goodbye to memory loss, fatigue, brain fog and any number of mental challenges when you add Choline Punch to your daily routine. This is a risk free offer … click here now to take a look!