Food/Sex/Music: All the Same to the Brain

Whether it's the Beatles or Beethoven, people like music for the same reason they like eating or having sex: It makes the brain release a chemical that gives pleasure, a new study says.

Previous work had already suggested a role for dopamine, a substance brain cells release to communicate with each other. But the new work, which scanned people's brains as they listened to music, shows it happening directly.

While dopamine normally helps us feel the pleasure of eating or having sex, it also helps produce euphoria from illegal drugs. It's active in particular circuits of the brain.

The tie to dopamine helps explain why music is so widely popular across cultures, Robert Zatorre and Valorie Salimpoor of McGill University in Montreal write in an article posted online Sunday by the journal Nature Neuroscience.

The study used only instrumental music, showing that voices aren't necessary to produce the dopamine response, Salimpoor said. It will take further work to study how voices might contribute to the pleasure effect, she said. Music isn't the only cultural experience that affects the brain's reward circuitry. Other researchers recently showed a link when people studied artwork.

Nature Neuroscience

How to Prevent Osteoporosis

Here are some essential and specific ways to protect your bones:

Diet. Bones are dynamic organs that thrive in a mineral-rich environment. If you eat a lot of refined foods, you are likely to have weak bones and poor teeth. Follow the dietary programs outlined in Women's Bodies, Women's Wisdom, which are low-acid diets that support the health of your entire body.

Exercise. Two 40-minute sessions per week of weight training have been shown to increase bone density as much as estrogen, according to research by Miriam Nelson, Ph.D., Director of the Center for Physical Activity and Nutrition at Tufts University and author of Strong Women, Strong Bones (Perigee Trade, updated edition 2006). Proper alignment of the skeleton is also crucial for maintaining healthy bones and hips throughout life. Pilates and yoga are excellent for alignment.

Reduce phosphate consumption. Phosphate consumption directly interferes with calcium absorption. Eliminate cola and root beer drinks, which have a high phosphate content.

Quit smoking and cut back on alcohol. Since smokers, along with women who consume two or more alcoholic drinks daily, are at the highest risk for osteoporosis, women should refrain from smoking and limit alcohol intake.

Limit caffeine. Caffeine increases the rate at which calcium is lost in the urine. Daily intake should be limited to no more than the equivalent of the amount of caffeine found in one to two cups of coffee.

Decrease stress hormones. If you are depressed or under chronic stress, get help. Depression increases the risk for osteoporosis. The stress hormone known as cortisol is higher in depressed or chronically stressed individuals, and over time, this hormone results in bone (and skin) breakdown.

Boron. Boron is a trace element found in fruits, nuts and vegetables. It has been found to reduce urinary calcium loss and to increase serum levels of 17-beta estradiol (the most biologically active estrogen); both of these effects help bone health. The minimum daily dose of boron needed (2 mg per day) is easily met with a diet rich in fruits, nuts and vegetables; supplements can be taken up to 12 mg per day.

What is Pilates?

Perhaps you've heard of or wanted to try the Pilates Method (now often referred as Pilates). Pilates, for those properly able to participate, has tremendous physical and mental benefits: stronger muscles, more flexibility, better posture and balance. Through Pilates, you can experience a stronger abdomen, back, neck, shoulders and pelvic region, to name a few—not to mention the improved mobility and flexibility reported often from participants.

Pilates combines both eastern and western thought toward a program that delivers great overall results without all the repetition of weight training, sit-ups, etc. And with the focus of Pilates on proper mental focus, technique and breathing, it's a great workout for reducing stress and anxiety, while increasing an overall sense of wellness and well-being. All in all, Pilates is very effective overall in terms of its mind-body benefits.

And like walking or running, Pilates done on the mat can be a great " anytime, anywhere" exercise—all one needs is comfortable clothing and a soft surface (carpeting works just fine). Many people practice Pilates in their hotel room on a business trip. Finally, there are simply a great variety of exercises that form Pilates, and they can easily be utilized and modified for a range of experience and challenge, from beginner to expert.

Some principles of Pilates:

In Pilates, the focus is on " the core"—your trunk, including the abdomen and pelvic region. A variety of generally slower, deliberate movements are performed (not unlike yoga, but the "poses" are performed in very different ways). The movements in Pilates are done in a very controlled fashion. There is an emphasis on entire body movements, but Pilates will often emphasize and isolate particular groups of muscles: the abdomen, glutes and thighs, shoulders and triceps.

The controlled movement is key, and proper breathing is essential. It requires concentration, and in an on-the-mat class, this is often helped and encouraged by an instructor who gently reminds participants of proper alignment, breathing, and focus. Some Pilates classes will include or utilize a stretchband in some portions of the class or a video for added variety, stretching or resisistance.

For more information about Pilates or how to integrate it into your workout routine feel free to contact me: jldowd@gmail.com

High Fructose Corn Syrup...

Study after study are taking their place in a growing lineup of scientific research demonstrating that consuming high-fructose corn syrup is the fastest way to trash your health.

And fructose in any form -- including high-fructose corn syrup (HFCS) and crystalline fructose -- is the worst of the worst!

Fructose is a major contributor to:

• Insulin resistance and obesity
• Elevated blood pressure
• Elevated triglycerides and elevated LDL
• Depletion of vitamins and minerals
• Cardiovascular disease, liver disease, cancer, arthritis and even gout

If you received your fructose only from vegetables and fruits (where it originates) as most people did a century ago, you'd consume about 15 grams per day -- a far cry from the 73 grams per day the typical adolescent gets from sweetened drinks.
There are two reasons fructose is so damaging:

1. Your body metabolizes fructose in a much different way than glucose. The entire burden of metabolizing fructose falls on your liver.

2. People are consuming fructose in enormous quantities, which has made the negative effects much more profound.

Today, 55 percent of sweeteners used in food and beverage manufacturing are made from corn, and the number one source of calories in America is soda, in the form of HFCS. As the truth comes out about HFCS, the Corn Refiners Association is scrambling to convince youthat their product is equal to table sugar, that it is "natural" and safe.

Of course, many things are "natural" -- cocaine is natural, but you wouldn't want to use 142 pounds of it each year. The food and beverage industry doesn't want you to realize how truly pervasive HFCS is in your diet -- not just from soft drinks and juices, but also in salad dressings and condiments and virtually every processed food. The introduction of HFCS into the Western diet in 1975 has been a multi-billion dollar boon for the corn industry.

For more information click here

Foods & What They Do For You

Pineapple
Speeds post-surgery
Promotes joint health
Reduces asthma inflammation

Blueberries
Restore antioxidant levels
Reverse age-related brain decline
Prevent urinary tract infection

Spinach
Helps maintain mental sharpness
Reduces the risk of cancers of the liver, ovaries, colon and prostate
Top nutrient density

Red Bell Pepper
Reduces risk of lung, prostate, ovarian and cervical cancer
Protects against sunburn
Promotes heart health

Broccoli
Reduces diabetic damage
Lowers risk of prostate, bladder, colon, pancreatic, gastric and breast cancer
Protects the brain in event of injury

Tomato
Reduces inflammation
Lowers risk of developing esophageal, stomach, colorectal, lung and pancreatic cancer
Reduces cardiovascular disease risk

Apple
Supports immunity
Fights lung and prostate cancer
Lowers Alzheimer’s risk

Artichoke
Helps blood clotting
Antioxidant Superfood
Lowers “bad” cholesterol

Arugula
Lowers birth defect risk
Reduces fracture risk
Protects eye health

Asparagus
Nourishes good gut bacteria
Protects against birth defects
Promotes heart health

Avocado
Limits Liver Damage
Reduces oral cancer risk
Lowers cholesterol levels

Blackberries
Build bone density
Supress Appetite
Enhance fat burning

Butternut Squash
Supports night vision
Combats wrinkles
Promotes heart health

Cantaloupe
Bolsters immunity
Protects skin against sunburn
Reduces inflammation

Carrot
Antioxidants defend DNA
Fights cataracts
Protects against some cancers

Cauliflower
Stimulates Detoxification
Supress breast cancer cell growth
Defends against prostate cancer

Cherries
Alleviate arthritic pain and gout
Lower “bad” cholesterol
Reduce inflammation

Cranberries
Alleviate prostate pain
Fight lung, colon and leukemia cancer cells
Prevent urinary tract infection

Green Cabbage
Promotes healthy blood clotting
Reduces risk of prostate, colon, breast and ovarian cancers
Activates the body’s natural detoxification systems

Kale
Counters harmful estrogens that can feed cancer
Protects eyes against sun damage and cataracts
Increases bone density

Kiwi
Combats wrinkles
Lowers blood clot risk and reduces blood lipids
Counters constipation

Mango
Supports immunity
Lowers “bad” cholesterol
Regulates homocysteine to protect arteries

Mushrooms
Promote natural detoxification
Reduce the risk of colon and prostate cancer
Lower blood pressure

Orange
Reduces levels of “bad” cholesterol
Lowers risk of cancers of the mouth, throat, breast and stomach, and childhood leukemia
Pectin suppresses appetite

Papaya
Enzymes aid digestion
Reduces risk of lung cancer
Enhances fat burning

Plums & Prunes
Counter constipation
Antioxidants defend against DNA damage
Protects against post-menopausal bone loss

Pomegranate
Enhances sunscreen protection
Lowers “bad” cholesterol
Fights prostate cancer

Pumpkin
Protects joints against polyarthritis
Lowers lung and prostate cancer risk
Reduces inflammation

Raspberries
Inhibit growth of oral, breast, colon and prostate cancers
Antioxidant DNA defense
Lower “bad” cholesterol levels

Strawberries
Protect against Alzheimer’s
Reduce “bad” cholesterol
Suppress growth of colon, prostate and oral cancer

Sweet Potato
Reduces stroke risk
Lowers cancer risk
Protect against blindness

Watermelon
Supports male fertility
Reduces risk of several cancers: prostate, ovarian, cervical, oral and pharyngeal
Protects skin against sunburn

Banana
Increase Fat Burning
Lowers risk of colorectal and kidney cancer, leukemia
Reduces asthmas symptoms in children

10 Steps to Bringing New Life to Your Liver

1. Drink plenty of water. Fereydoon Batmanghelidj, M.D. is one of the world's foremost experts on the therapeutic value of water. He suggests that half of your body's weight is the number of ounces of water to aim for each day. For example, if you weigh 120 pounds, 60 ounces of water is your goal. I have seen the beneficial effects of this formula in the clinic with many patients over the years. Also, drinking a glass of warm water with lemon first thing in the morning will support your liver's natural detoxification processes. By the way, dehydrating beverages such as coffee and alcohol don't count towards your total water intake.

2. Eat vegetables every day, especially greens. In TCM, the color green is associated with the liver. When choosing your salad fixings, go for the organic spring mix instead of the iceberg. Your liver will love a variety of greens such as kale, spinach, and collard greens. The color green in these vegetables comes from chlorophyll, a substance plants use to trap the energy of the sun. Go ahead--eat some sunshine!

3. Add sour-tasting foods to your diet. These include citrus fruits (sprinkle lemon in your water and on foods such as fish and vegetables), raw apple cider vinegar (good for balancing pH--try two tablespoons in a glass of water, or use with olive oil on your salad), and sauerkraut (which contains beneficial bacteria). With our over-sugared, over-salted palates, we often overlook sour-tasting foods. According to TCM, the sour flavor is associated with the liver, and it enhances bile flow.

4. Avoid toxic fats, eat beneficial ones. Decrease your consumption of trans fats and partially-hydrogenated oils. Toxic fats put an unnecessary burden on the liver, further stagnating qi flow. Emphasize organic, unprocessed oils (such as olive oil and flax oil) in your food preparation. Increase the use of fish that is low in mercury, avocados, nuts, and seeds in your diet. Consider supplementing your diet with an Omega-3 supplement to boost your essential fatty acid intake. Omega-3 supplementation has been shown to decrease cardiovascular disease risk, and it can reduce symptoms of arthritis, depression, cognitive decline, and a seemingly endless list of health challenges.

5. Reduce your sugar consumption. On average, Americans eat 137 pounds of sugar a year! It's the hidden sugars that often add up. Watch what you add to foods like cereal and coffee. Read food labels and avoid overly sugary choices. Know that "fat free" foods can be loaded with sugar, and actually increase triglycerides, a fat in your blood. Eat whole fruits rather than drinking fruit juice.

6. Eat close to nature. Often simpler is better. Select the best of what comes from Mother Nature, and avoid artificial ingredients and toxic sweeteners by eating less packaged foods. Go organic as much as possible. You might be surprised that peaches, apples, and bell peppers top their list of the "dirty dozen"―foods recommended especially to be purchased in their organic version.

7. Incorporate more conscious breathing and exercise into your routine to boost circulation and enhance overall liver function. Choose a form of exercise that you enjoy, and remember to breathe. In traditional Chinese cultures, you can see people doing qi gong, which emphasizes breathing and movement specifically designed to promote the smooth flow of qi.

8. Choose to be joyful by cultivating a spirit of gratitude, and regularly forgive others as well as yourself. In TCM, the emotion that contributes to stagnant liver qi is anger, especially repressed anger. The virtues that free the liver qi are forgiveness and a release of judgment towards self and others. In China, when someone is angry, they are said to have a toxic liver. In fact, a morning greeting there translates to "How is your liver?"

9. Reduce or eliminate your use of alcohol, nicotine, and caffeine. These substances can become very addictive, masking a greater imbalance in our physical, emotional, and spiritual health. Taking these suggested steps to give our liver some TLC can be part of a comprehensive program to heal our reliance on potentially harmful chemicals.

10. Schedule time for self-care. Get a massage, take a yoga class, etc. I say schedule because I've noticed something in our 24/7 culture. This is that if we don't put taking care of ourselves on our own list, it often doesn't happen.

7 Habits of Workaholics

There's no doubt that times are tough. But if you're tempted to try and show your value by working harder and longer, be sure to include a healthy dose of self care - otherwise success may come with an expensive price tag - your health.

"Many people feel like they have to push themselves to unhealthy levels in order to succeed. But high-pressure jobs and long hours take a real toll on your immediate and future health," says George Griffing, M.D., professor of internal medicine at Saint Louis University. Here, according to Griffing are the seven worst habits to watch out for in these workaholic times.

1. Forgetting to relax: While some stress can be good because it keeps you alert and motivated, too much stress or chronic stress will take its toll on your body contributing to headaches, upset stomach, sleeping problems, muscle tension, weight gain/loss, high blood pressure and chest pains.

2. Eating on the go: A healthy, balanced meal of complex carbohydrates, protein, fruits and vegetables is exactly what you need to stay mentally sharp throughout the day. Beware of frozen meals, fast food and processed food; they can be high in sodium, calories and fat.

3. Putting off sleep for work: Even busy professionals need seven to nine hours of sleep every night. Skimping on sleep can cause irritability, difficulty concentrating, memory problems and poor judgment. It has also been linked to obesity.

4. Not making time for exercise: Humans were not designed to sit at desks for eight hours or more a day. Getting at least 30 minutes of exercise most days is very important to your immediate and future health. In addition to reducing the risk for nearly every major disease, exercise has been shown to help fight anxiety and depression.

5. Working even when sick: Everyone has heard, "Don't come to work if you're sick," yet that's exactly what many do. Whether you're worried about jeopardizing your job in an unstable economy or just anxious about getting behind, there are three common sense reasons to stay home: Nobody wants your germs, you'll be less productive and you need your rest to get better.

6. Drinking (too much): Research has shown that moderate alcohol consumption can reduce your risk for everything from heart disease to rheumatoid arthritis, with "moderate" being the key word. In general, men should have no more than two drinks per day (1.5 oz. of spirits, 5 oz. of wine or 12 oz. of beer) and women who are not pregnant should limit themselves to one drink per day.

7. Skipping annual medical checkups: In order to detect problems early, you need to know what's going on in your body. Depending on your age, family history and lifestyle, consider a comprehensive medical checkup and special screenings every one to five years. Consult with your doctor for more information.


"Eventually, something's going to give. If you keep burning the candle at both ends, the flame will burn out," Griffing said. "But if you maintain a healthy balance, you will be happier and healthier overall."


Karen Leland
http://www.huffingtonpost.com/