Helpful Tips for Sleeping Better This Summer

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By Dr. Mercola

    If you’re like most Americans, you’re likely not getting enough sleep. Nearly 41 million US adults are sleeping just six hours or less each night, which recent research has linked to an increased risk of chronic inflammation and heart disease in women.

    Over the course of the five-year long study, women who slept poorly quantified as sleeping less than six hours per night had 2.5 times higher increases in inflammation levels compared to men who slept poorly. As reported by the featured article:

        Researchers speculated that the gender difference may be due to lower estrogen levels in the study's post-menopausal female subjects, whereas men were protected by higher levels of testosterone.

    But regardless of gender-based hormonal differences, summertime can be a time of year when sleep becomes harder to come by, courtesy of rising temperatures. This is just one of a whole host of factors that can have an adverse effect on your sleep. Restless legs syndrome is another ailment that can prevent you from getting sufficient amounts of shut-eye.

    Interestingly, a recent observational study found that men with restless legs syndrome have a whopping 40 percent higher risk of total mortality. This finding was independent of other known risk factors, including a variety of chronic diseases. As reported by MedPage Today:

        The relationship between restless legs syndrome and all-cause mortality was stronger for men who had symptoms 15 or more times per month compared with those who had symptoms five to 14 times per month.

    According to the researchers, one (of several) potential mechanisms that might account for this increased mortality risk is disturbed sleep. Previous research has also found that people with chronic insomnia have a three times greater risk of dying from any cause.

Sleep Deprivation Takes a Serious Toll on Your Health...

    You can have the healthiest diet on the planet, doing vegetable juicing and using fermented veggies, be as fit as an Olympic athlete, be emotionally balanced, but if you aren’t sleeping well it is just a matter of time before it will adversely, potentially seriously affect your health.

    Sleep deprivation is such a chronic condition these days that you might not even realize you suffer from it. Science has now established that a sleep deficit can have serious, far reaching effects on your health. For example, interrupted or impaired sleep can:

        Dramatically weaken your immune system
        Accelerate tumor growth tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions, primarily due to disrupted melatonin production. Melatonin inhibits the proliferation of a wide range of cancer cell types, as well as triggering cancer cell apoptosis (self destruction). The hormone also interferes with the new blood supply tumors require for their rapid growth (angiogenesis)
        Cause a pre-diabetic state, making you feel hungry even if you've already eaten, which can wreak havoc on your weight
        Seriously impair your memory; even a single night of poor sleep meaning sleeping only 4 to 6 hours can impact your ability to think clearly the next day. It’s also known to decrease your problem solving ability

What You Need to Know About Sleeping Pills

    While it may be tempting to look for a pill to quickly help you sleep, these will not address any of the underlying causes of insomnia. In fact, researchers have repeatedly shown that sleeping pills don’t work, but your brain is being tricked into thinking they do...

    In one meta-analytic study, they found that, on average, sleeping pills help people fall asleep approximately 10 minutes sooner. From a biomedical perspective, this is an insignificant improvement. On average, sleeping pills increase total sleep time by about 15-20 minutes. But here is the catch: This study also discovered that while most sleeping pills created poor, fragmented sleep, they also created amnesia, so upon waking, the participants could not recall how poorly they’d actually slept!

    Worse yet, sleeping pills have also been linked to a wide variety of health hazards, including a nearly four-fold increase in the risk of death, along with a 35 percent increased risk of cancer.

    Additionally, most people do not realize that over-the-counter (OTC) sleeping pills -- those containing Benadryl -- can have a half life of about 18 hours. So, if you take them every night, you're basically sedated much of the time. Not surprisingly, they're associated with cognitive deficits in the morning. Trust me, there are far better, safer and more effective ways to get a good night's sleep...

Tips for High-Quality Shut-Eye from a Sleep Wellness Consultant

    As previously discussed by Dr. Rubin Naiman, a leader in integrative medicine approaches to sleep and dreams, sleep is the outcome of an interaction between two variables, namely sleepiness and what he refers to as "noise. This is any kind of stimulation that inhibits or disrupts sleep. In order to get a good night's sleep, you want your sleepiness level to be high, and the noise level to be low. Under normal conditions, your sleepiness should gradually increase throughout the day and evening, peaking just before you go to bed at night. However, if noise is conceptually greater than your level of sleepiness, you will not be able to fall asleep.

     In a recent CNN article, sleep wellness consultant Nancy Rothstein offered up six tips to improve your sleep, wisely starting off by addressing environmental noise in your bedroom (for the rest of her suggestions, please see the original article):

        Create a sleep sanctuary. This means removing items associated with entertainment, recreation, work and hobbies, and turning your bedroom into a single-purpose spaceone for sleeping. Of utmost importance: Make sure your bedroom is cool, dark and quiet. These three factors can have a major impact on your sleep.

        In regards to temperature, studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees Fahrenheit, so keep the temperature in your bedroom no higher than 70 degrees.

        As for light, even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland's production of melatonin and serotonin, hormones involved in your body’s circadian rhythm of sleep and wakefulness. So close your bedroom door, get rid of night-lights, and most importantly, cover your windows. I recommend using blackout shades or heavy, opaque drapes. Also cover up your clock if it has a lit display. Alternatively, you could wear an eye mask to block out any stray light.
        Turn off your gadgets well before bedtime. Again, the artificial glow from your TV, iPad, computer or smartphone can serve as a stimulus for keeping you awake well past your bedtime by disrupting melatonin production. I recommend turning off all electronic gadgets at least one hour before bed. As Rothstein suggests, that time is far better spent reading a good old fashioned book, practicing relaxation techniques or meditating.

        Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing and sleep-promoting. An excellent relaxation/meditation option to listen to before bed is the Insight audio CD. Another favorite is the Sleep Harmony CD, which uses a combination of advanced vibrational technology and guided meditation to help you effortlessly fall into deep delta sleep within minutes. The CD works on the principle of "sleep wave entrainment" to assist your brain in gearing down for sleep.
        Exercise to sleep better, but do it early! Exercising for at least 30 minutes per day can improve your sleep, but if you exercise too close to bedtime (generally within the three hours before), it may keep you awake instead.
        Party-goers beware: alcohol tends to prevent good sleep... Summertime tends to spark party invitations, but as Rothstein warns, it would be wise to consider how a few drinks will affect your sleep pattern. Although alcohol will make you drowsy, the effect is short lived and you will often wake up several hours later, unable to fall back asleep. Alcohol can also keep you from entering the deeper stages of sleep, where your body does most of its healing.

        The same applies to eating. Ideally, you’ll want to avoid eating or snacking at least three hours before bed. Especially troublesome are grains and sugars, as these will raise your blood sugar and delay sleep. Later, when your blood sugar drops, you may wake up and be unable to fall back asleep.

Two More Aces Up Your Sleeve When Sleep Becomes Elusive...

    My personal favorite fix for insomnia is the Emotional Freedom Techniques (EFT). Most people can learn the basics of this gentle tapping technique in a few minutes. EFT can help balance your body's bioenergy system and resolve some of the emotional stresses that are contributing to your insomnia at a very deep level. The results are typically long lasting and improvement is remarkably rapid.

    Another strategy that can help is to increase your melatonin. Ideally it is best to increase your levels naturally, by exposing yourself to bright sunlight during daytime hours (along with full spectrum fluorescent bulbs in the winter) followed by absolute complete darkness at night. If that isn't possible, you may want to consider a melatonin supplement. In scientific studies, melatonin has been shown to increase sleepiness, help you fall asleep more quickly and stay asleep, decrease restlessness, and reverse daytime fatigue. Melatonin is a completely natural substance, made by your body, and has many health benefits in addition to sleep.

    If you decide to give melatonin supplements a try, start with a very small dose, about an hour before bed—as little as 0.25 mg can be sufficient for some.8 Many end up taking too much right off the bat, which could end up having the reverse effect you’re looking for. Taking too much could also result in side effects9 such as drowsiness, confusion, headache, nightmares, and more. So, start with a tiny dose, and if after three nights you notice no improvement, take a little more. The tips discussed so far are among the most important for a restful night's sleep, but they are only the beginning. For more, please read my comprehensive sleep guide: 33 Secret's to a Good Night's Sleep.

Improving Your Sleep Hygiene Pays Off in Health Dividends

    There's convincing evidence showing that if you do not sleep enough, you're really jeopardizing your health. Everybody loses sleep here and there, and your body can adjust for temporary shortcomings. But if you develop a chronic pattern of sleeping less than five or six hours a night, then you're increasing your risk of a number of health conditions, including heart disease.

    To make your bedroom into a suitable sleep sanctuary, begin by making sure it’s pitch-black, cool, and quiet. Remember, even the tiniest bit of light can disrupt your pineal gland's production of melatonin and serotonin. For this reason, I highly recommend adding room-darkening blinds or drapes to your bedroom, or if this is not possible wearing an eye mask to block out any stray light.

Thank You Dr. Mercola

 God Bless Everyone & God Bless The United States of America.

Larry Nelson
42 S. Sherwood Dr.
Belton, Tx. 76513
cancercurehere@gmail.com

Have a great day...unless you have made other plans.

CSPI Downgrades Splenda From "Safe" to "Caution"

REMINDER: In The Archive is all of the articles that I
have posted since I started this blog. There is TONS OF
INFORMATION there for you to learn from. It's the type
of information that not only saved my life...It also has
given me a better quality of life.

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By Dr. Mercola

    The  artificial sweetener sucralose, better known by its brand name Splenda, has been on the US market for fifteen years.

    The US Food and Drug Administration (FDA) approved Splenda in 1998 based on more than 110 safety studies, only two of which were actually conducted on humans (these two studies consisted of a combined total of 36 people, of which only 23 people actually ingested sucralose!).

    Since then we've seen many red flags that this artificial sweetener is anything but safe, not the least of which are the many personal anecdotes of adverse reactions to Splenda, which are posted on my site.

    Research has also been conducted showing that Splenda is not the safe sugar alternative it was promoted to be (see below for a few examples), and now even the consumer advocacy group Center for Science in the Public Interest (CSPI) is sounding an alarm against this popular artificial sweetener.

CSPI Finally Gets It Right About Splenda

    CSPI, a consumer watchdog group that focuses on nutrition and food safety, has finally downgraded Splenda from its former "safe" category to one of "caution." The move came following an unpublished study by an independent Italian laboratory that found Splenda may cause leukemia in mice. According to CSPI:

        "The only previous long-term feeding studies in animals were conducted by the compound's manufacturers."

    After more than 10 years, CSPI has finally gotten it right about Splenda, but generally this is an organization whose guidelines need to be taken with a grain of salt. For starters, while recommending that people avoid artificial sweeteners like aspartame and saccharin, they also consider drinking diet soda to be safer than drinking regular soda.

    Yet, there's little doubt in my mind that artificial sweeteners can be even worse for you than sugar and fructose, and there is scientific evidence to back up that conclusion. I am glad they finally came to their senses. I remember pleading with Michael Jacobson, their director, many years ago to reevaluate his position, but at the time he was convinced of Splenda's safety.

    CSPI also spearheaded a campaign against the use of healthful saturated fats during the 1980s, touting trans fats as a healthier alternative. It was largely the result of CSPI's campaign that fast-food restaurants replaced the use of beef tallow, palm oil and coconut oil with partially hydrogenated vegetable oils, which are high in synthetic trans fats (linked to numerous chronic diseases like heart disease).

    In 1988, CSPI even released an article praising trans fats and saying "there is little good evidence that trans fats cause any more harm than other fats" and "much of the anxiety over trans fats stems from their reputation as 'unnatural."

    It wasn't until the 1990s that CSPI reversed their position on synthetic trans fats, citing it as the greater public health danger, but the damage had already been done. Even to this day, many still mistakenly believe that margarine is a healthier choice than butter… but getting back to Splenda, it's a step in the right direction that CSPI has sounded an alarm over its use.

"Caution" Regarding Splenda Is Putting It Mildly...

    I would instead say that this artificial sweetener should be avoided like the plague. In 2005, I wrote Sweet Deception, in which I expose the many concerns related to the consumption of artificial sweeteners. It's an extremely well-researched book, and it's every bit as valid today as it was when I first wrote it. I spent over three years, and had five health care professionals work on it with me to be absolutely sure of our findings.

    I did this because the maker of Splenda, Johnson & Johnson, had their New York legal firm write me a 20-page letter threatening to sue me if I published the book. Needless to say, the book was published and they never sued me as the information was all true.

    Splenda is a synthetic chemical created in a laboratory. In the five-step patented process of making it, three chlorine molecules are added to one sucrose (sugar) molecule. Some will argue that natural foods also contain chloride, which is true.

    However, in natural foods, the chloride is connected with ionic bonds that easily dissociate. In Splenda, they're in a covalent bond that does not dissociate. In fact, there are NO covalent chloride bonds to organic compounds in nature, only ionic. Covalent chloride bonds only exist in synthetic, man-made molecules. Aside from Splenda, other examples of synthetic covalently bound chloride compounds include:

        DDT
        PCBs
        Agent Orange

    Your body has no enzymes to break down this covalently bound chloride. Why would it? It never existed in nature, so the human body never had a reason to address it. And since it's not broken down and metabolized by your body, they can claim it to be non-caloric—essentially, it's supposed to pass right through you. However, the research (which is primarily extrapolated from animal studies) indicates that about 15 percent of sucralose IS in fact absorbed into your digestive system, and ultimately stored in your body.

Splenda May Wreak Havoc Within Your Digestive Tract

    Splenda has been found to be particularly damaging to your intestines. A study published in 2008 found that Splenda:

        Reduces the amount of beneficial bacteria in your intestines by 50 percent
        Increases the pH level in your intestines
        Affects a glycoprotein in your body that can have crucial health effects, particularly if you're on certain medications like chemotherapy, or treatments for AIDS and certain heart conditions

    Further, some of the initial studies done on Splenda revealed:

        Decreased red blood cells -- sign of anemia -- at levels above 1,500 mg/kg/day
        Increased male infertility by interfering with sperm production and vitality, as well as brain lesions at higher doses
        Enlarged and calcified kidneys
        Spontaneous abortions in nearly half the rabbit population given sucralose, compared to zero aborted pregnancies in the control group
        A 23 percent death rate in rabbits, compared to a 6 percent death rate in the control group

    Worse still, the longest of the two human trials conducted on Splenda lasted only four days and looked at sucralose in relation to tooth decay, not human tolerance! So if you've been ingesting Splenda for years, you're actually acting as a human guinea pig, as no one knows what happens when humans consume this substance for long periods. Even the health food giant Whole Foods counts sucralose on its list of unacceptable ingredients for food

Aspartame Also Linked to Leukemia

    Splenda is not the only artificial sweetener that has been linked to leukemia. The longest-ever human aspartame study, spanning 22 years, found a clear association between aspartame consumption and non-Hodgkin's Lymphoma and leukemia in men.6

    The long-term nature of this study is really crucial because one of the primary tricks manufacturers use to hide the toxicity of their products are short-term trials. The longest study prior to this one was only 4.5 months, far too short to reveal any toxicity from chronic exposure. Unfortunately, because there are so many of these short-term trials, manufacturers get away with saying that aspartame is one of the most studied food additives ever made and no health concerns have ever been discovered. Splenda's maker has used similar tricks as well.

    Aspartame is primarily made up of aspartic acid and phenylalanine. The phenylalanine has been synthetically modified to carry a methyl group, which provides the majority of the sweetness. That phenylalanine methyl bond, called a methyl ester, is very weak, which allows the methyl group on the phenylalanine to easily break off and form methanol. This is in sharp contrast to naturally-occurring methanol found in certain fruits and vegetables, where it is firmly bonded to pectin, allowing the methanol to be safely passed through your digestive tract.

    Methanol acts as a metabolic Trojan horse; it's carried into susceptible tissues in your body, like your brain and bone marrow, where the ADH enzyme converts it into formaldehyde, which wreaks havoc with sensitive proteins and DNA. All other animals, on the other hand, have a protective mechanism that allows methanol to be broken down into harmless formic acid but, according to aspartame expert Dr. Woodrow Monte, there's a major biochemical problem with methanol in humans, because of the difference in how it's metabolized, compared to all other animals. This is why toxicology testing on animals is a flawed model. It doesn't fully apply to humans who are unable to convert the toxic formaldehyde into harmless formic acid.

Take the Artificial Sweetener-Free Challenge

    It's quite possible that you could be having a reaction to artificial sweeteners and not even know it or be blaming it on another cause. For instance, the following reactions have all been reported after the consumption of Splenda:

Gastrointestinal problems    
Blurred vision
Migraines    
Allergic reactions
Seizures    
Blood sugar increases
Dizziness

    To determine if you're having a reaction to artificial sweeteners, take the following steps:

        Eliminate all artificial sweeteners from your diet for two weeks.
        After two weeks of being artificial sweetener-free, reintroduce your artificial sweetener of choice in a significant quantity (about three servings daily).
        Avoid other artificial sweeteners during this period.
        Do this for one to three days and notice how you feel, especially as compared to when you were consuming no artificial sweeteners.
        If you don't notice a difference in how you feel after re-introducing your primary artificial sweetener for a few days, it's a safe bet you're able to tolerate it acutely, meaning your body doesn't have an immediate, adverse response. However, this doesn't mean your health won't be damaged in the long run.
        If you've been consuming more than one type of artificial sweetener, you can repeat steps 2 through 4 with the next one on your list.

    If you do experience side effects from Splenda, aspartame or any other food additive, please report it to the FDA (if you live in the US) without delay. It's easy to make a report  just go to the FDA Consumer Complaint Coordinator page, find the phone number for your state, and make a call reporting your reaction.

Try This Natural Alternative to Artificial Sweeteners

    If you're in the mood for something sweet, the herb stevia is one of my favorite options for an occasional sweetener. It's a safe, natural plant that has been around for over 1,500 years and is ideal if you're watching your weight, or if you're maintaining your health by avoiding sugar. It is hundreds of times sweeter than sugar and has virtually no calories.

    Further, research suggests it may actually have some beneficial properties, as one study revealed that diabetic rats given stevia had a delayed but significant decrease in blood glucose level, without producing hypoglycemia, while also demonstrating a loss in body weight.

    Personally, I believe stevia is the best sweetener available today. Many complain about a bitter aftertaste with stevia, but this is typically related to the processing. I prefer to use it in its liquid form in flavors like English Toffee and French Vanilla (it only require a few drops to sweeten a drink). That said, like most choices, especially sweeteners, I recommend using it in moderation, just like sugar.

Thank You Dr. Mercola

 God Bless Everyone & God Bless The United States of America.

Larry Nelson
42 S. Sherwood Dr.
Belton, Tx. 76513
cancercurehere@gmail.com

Have a great day...unless you have made other plans. 

 

Foot Odor Home Remedies & Natural Remedies

REMINDER: In The Archive is all of the articles that I
have posted since I started this blog. There is TONS OF
INFORMATION there for you to learn from. It's the type
of information that not only saved my life...It also has
given me a better quality of life.

PLEASE PASS THIS BLOG ON AND PLEASE TWEET THIS BLOG.

++++++++++++++++++++++++++++++++++++++++++++++++++++

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     with 100% Residuals.      
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     Alternative Cancer Treatments
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      The Solution For Disease FREE Health. 
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Foot Odor Home Remedies & Natural Remedies


Perhaps one of the most effective home remedies for foot odor is to keep your feet washed well.  There are sweat glands on the soles of the feet, and these produce sweat that is composed of minerals, fat, sodium chloride, water and different kinds of acids that are by products of you body's metabolism.  If the right bacteria are present, then this sweaty mixture will cause a sour, sweaty smell.  If you keep your feet well washed with deodorant soap, the bacteria will be washed away.  Be sure to dry your feet well after washing.

* * *
Salt Foot Odor Home Remedy

Salt is also a great way to eliminate foot odor.  To use salt, simply mix a quart of water with a half of a cup of kosher salt.  Be sure not to use table salt, as the crystals are too small.  When you are finished soaking your feet, simply dry with a cotton towel.  Do not rinse your feet before drying.  If you've ever swam in the ocean, you'll see quickly how this works.  Salt is very drying for the skin.

* * *

A great way to rid yourself of foot odor is to actually use the same deodorant or anti-perspirant that you use on your under arms.  While these can be used on your arm pits, they can also be used on your feet as well!  Be sure that you're applying the right product by checking the label.  A deodorant will kill bacteria because it contains antimicrobial agents.  These products won't help you to stop sweating, but they will eliminate odor.  If you choose to use an antiperspirant, will eliminate smell and sweat.

* * *

Another good home remedy for foot odor is to sprinkle feet with a deodorizing powder.  Be sure that you choose one that contains aluminum chloride hexahydrate.

* * *

You can also tame your foot odor with a good pair of socks.  Be sure to choose socks that allow your feet to breathe to help reduce sweating.  You'll want to find your personal preference as far as fabric is concerned.  Some people prefer natural fiber socks made with cotton or wool.  Others prefer acrylic.  It's also a good idea to try to change your socks throughout the day to keep your feet at their driest.  Always put on clean socks and never wear a pair two days in a row without washing in between wears.   It's also important to note that white socks do have dyes, so they aren't necessarily more natural than colored socks.

* * *

The shoes that you choose also have a major impact on the amount of sweat and foot odor produced throughout the day.  If at all possible, try to wear open shoes like sandals that will allow the feet to breathe.  Open shoes allow sweat to evaporate quickly and hinders the growth of the bacteria that causes odors.  If you're unable to wear sandals or any other type of open shoes, be sure to steer clear of shoes that are lined with synthetic materials or solid rubber.  It's a good idea to stick to shoes that are made of leather or canvas, as these materials allow feet to breathe fairly well.

* * *

You could also try washing your shoes.  If your shoes are canvas or are regular athletic shoes, they can probably go right into your washing machine.  Keeping shoes clean will also help to rid your shoes of any odor causing bacteria.  After removing your shoes from the washing machine, be sure to place them outside to dry.  Do not put shoes in the dryer. This is one of the best home remedies for foot odor.

* * *

If at all possible, try not to wear the same pair of shoes two days in a row.  When you're finished wearing a pair of shoes, allow them to air dry.  Loosen the laces and pull the tongue back toward the toe to allow air to freely flow into the shoe to dry out any moisture that may be inside.

* * *
Cornstarch Home Remedy for Foot Odor

A wonderful home remedy for foot odor is to sprinkle the inside of shoes with cornstarch.  This will absorb moisture and helps to keep feet dry.

Copyright by Great Natural Home Remedies.  All rights reserved

 God Bless Everyone & God Bless The United States of America.

Larry Nelson
42 S. Sherwood Dr.
Belton, Tx. 76513
cancercurehere@gmail.com

Have a great day...unless you have made other plans.