Diseases Your Emotions Are Connected To

References:

http://brisbanenaturalhealth.com.au/what-diseases-are-your-emotions-connected-to/

http://familydoctor.org/familydoctor/en/prevention-wellness/emotional-wellbeing/mental-health/mind-body-connection-how-your-emotions-affect-your-health.html

On Laughing and Sleeping

Foods for the Brains

Women and Osteoporosis

Osteoporosis is a disease of the bone characterised by a decrease in bone density. Because bones are weaker at this stage, people with osteoporosis have an elevated risk of fracture. Although osteoporosis affects both men and women, the risk is higher in women than in men. In fact, there are about 200 million women with osteoporosis, with 1 in every 3 women aged 50 having experienced osteoporotic fractures.

Why Women are at Higher Risk

Smaller Bones

One of the primary reasons why women have an increased risk of osteoporosis is due to our bone structure. Generally, we have smaller bones and lower bone mass. In the process of bone remodelling, old bones are broken down and new bones are formed. The process happens at a faster rate during our younger years, but it peaks around the age of 30.

By the age of 35, the formation of new bones is much slower than the breaking down of old bones. And since we already have lower bone mass from the start, the decreased speed in bone remodelling can make our bones more fragile.

Lower Oestrogen Levels

The risk is further increased during our postmenopausal period. During this time, as part of the changes in our reproductive system, our bodies have lower levels of oestrogen, a hormone that is needed for the production of osteoblasts.

Osteoblasts are cells that are responsible for the synthesis and formation of new bones. So if there is a decrease in the number of osteoblasts, then the production of bones also slows down – and this is on top of the already-slow bone remodelling process.

Apart from this, other factors that increase the risk of osteoporosis includes genetics, nutrient deficiencies and medical disorders. However, these risk factors affect both men and women.

Prevention

The signs of osteoporosis do not necessarily show as soon as you step into the menopausal stage. For many women, the disease only manifests by the time they reach 60 or older. This does not mean though that you should wait that long, or that you should even wait until you reach your menopausal stage to take preventive measures.

Calcium and Vitamin D Intake

A good way to prevent osteoporosis is by ensuring that you are getting the adequate amount of calcium and vitamin D. Calcium is a necessary nutrient for bone health, while vitamin D aids in the effective absorption of calcium. There are fortified foods that contain both calcium and vitamin D, so you can get both nutrients in one go.

Milk, yoghurt and collard greens are only few of the food sources that contain calcium. Vitamin D, on the other hand, can be produced by the skin through exposure to sunlight.

The great thing about preventing osteoporosis through sufficient calcium and vitamin D intake is that you won’t have to wait until you get older. Even before you reach your 30s, you can already provide your bones with enough supply and just continue as you age.

Regular Exercise

While many may think that exercise puts a stress on your bones, it actually does wonders to help you prevent fractures from falls. It also increases your bone mass and strengthens your muscles, which are both beneficial for maintaining bone health and avoiding falls.

Medications

Hormonal therapy is the most common type of medication that helps reduce bone loss in women. Most of the time, this involves postmenopausal, but medications may also be an option for premenopausal women especially when they are at high risk for osteoporosis.

Some of the specific medications include bisphosphonates – a type of medication that slows the breakdown of bones, and selective oestrogen receptor modulators – which promotes an oestrogen effect in the bones.

If you have a family history of osteoporosis or approaching the menopausal stage, it is best to seek your healthcare provider’s advice to find out if you are at risk for osteoporosis and learn about the measures that is most appropriate and effective for you.

Why Stretching is Good For You

Stretching – that one thing that is often done as a response to muscular pains and joint aches, but rarely done on a regular basis (except maybe for athletes with routine warm-up and stretching exercises).

I’d admit, back then, I never really stretched until I felt it was necessary. There were times when it didn’t even cross my mind to flex some muscles unless I needed some extra walking in the morning after I got out of bed. Or when I needed to stretch my arms or legs to relax some strained muscles. And perhaps, many of you can relate to this. For the past few months though, I’ve learned just how important it is to set aside a couple of minutes every day for stretching. Its benefits go a long way than just relieving muscle aches, as stretching has a huge long-term impact on your overall health. This is great not just for older adults, but for anyone of any age!

Here are some of the wonderful benefits of stretching:

Improves flexibility

Stretching can train the muscles to increase in length which, in turn, will make your muscles more flexible. It also improves the range of motion of joints, which is helpful for preventing joint pains.

Both the increased flexibility and range of motion mean that you can avoid that abrupt muscle tension that you’d usually feel after suddenly bending down to pick up a pen, or swiftly turning your head to someone calling your name.

Aside from this, flexibility also means that you can avoid falls as your body is able to easily adjust to certain changes in position and maintain the balance without the unnecessary pain. Of course, this is good news to your bones as well, since a greater range of movement will make you less prone to fractures.

Promotes blood circulation in the body

As you stretch your muscles, you also encourage increased blood circulation in your system. Improved blood circulation, as you may have already known, is good for your heart, arteries, brain and overall health. Proper blood circulation will make you more energized, which is why it is not surprising that it helps to stretch a bit when we feel a little sleepy or tired and need a quick energy booster.

Prevents muscle pains

If you are constantly experiencing muscle pains, chances are, you aren’t stretching enough. As mentioned, stretching can lengthen the muscles, making it more comfortable when you need to bend or move in a wider range. In fact, the lack of regular stretching is one of the reasons why muscle and bone injuries occur.

Enhances posture

While poor posture is often attributed to problems in the bones and spinal column, the tightened muscles can also be a contributing factor. Basically, if your muscles on the back and shoulders are restricted, the muscle pain will inevitably keep you from maintaining a proper posture.

It is also interesting to know that you don’t even need to be exercising regularly to enjoy the benefits of stretching, since stretching can be done on a separate routine. (This is not to say though that regular exercise is not as important, because it is – but let’s save that for another post).

So if you want to improve your flexibility, joint health and overall wellbeing, then it’s probably high time to start stretching.

Foods for Healthy Bones

Lemon Balm for Anxiety

The Effects of Alcohol on the Brain

Alcohol has long been part of human socialisation. In most gatherings and parties, beer, cocktail and wine, among others, are staples. Add to that Saturday nights with colleagues at the bar, sharing a few drinks to end the long day’s work or maybe catch up with friends over a couple of bottles.

But did you know that while chilling out with a few glasses may help you release stress, excessive drinking may result in adverse long-term effects on your brain health and overall wellbeing?

Too much alcohol consumption has been linked to brain impairment, affecting memory and overall brain function. Well, you already know that having too much of a drink can lead to forgetting last night’s events. A research on the harm caused by drugs has also shown that people under the influence of alcohol have a 70% possibility of causing harm, both to themselves and to others. But these obvious implications are just the tip of the iceberg, so to speak.

What Goes on In the Body

When we drink, a large amount of our alcohol intake is absorbed in the small intestine, while the remaining part is absorbed in the stomach. Alcohol then enters our blood stream, which causes a rise in blood alcohol levels. The liver and kidney, on the other hand, removes alcohol from our body through urine, however, only about 10% of our intake is taken out.

If you are drinking more alcohol than the amount that your body can flush out, this can result in intoxication. As alcohol enters our body, it increases the activity of the inhibitory neurotransmitters, which cause difficulty in balance, slurred speech and short-term memory lapses. As the blood alcohol levels continue to elevate, the effects worsen – blurry vision, confusion, vomiting and loss of consciousness.

If the blood alcohol concentration is too high, this can lead to difficulty in breathing, slower heart rate and even death.

Habitual Excessive Drinking and Its Long-term Effects

Excessive drinking doesn’t just mean binge drinking – or drinking more than four to five glasses under two hours – it could also mean habitually drinking too much alcohol, which builds accumulated effects on your system.

Most alcoholic individuals don’t just engage in binge drinking, but even more so on regular excessive drinking. They also develop alcohol dependence over time.

The long-term effects of excessive alcohol consumption to the brain and nervous system include:

·        Increased risk of stroke

·        Thiamine deficiency resulting in a state of confusion

·        Dementia

·        Tremors

·         Chronic insomnia Major depressive disorder

Drinking Alcohol during Pregnancy

Alcohol does not only affect the drinkers; for pregnant women, excessive alcohol can also hinder the optimal growth of their babies. Women who are pregnant are advised not to drink alcohol, or at least limit their intake to one glass per week if they are going to drink. Children with physical or developmental defects that are linked to the mother’s excessive alcohol intake during pregnancy are known to have Foetal Alcohol Syndrome (FAS).

Children with foetal alcohol syndrome may show signs such as:

·        Physical deformities, affecting especially the face and head

·        Developmental delay

·        Learning difficulties

·        Behavioural problems

Avoiding Alcohol Dependence

The recommendation for alcohol intake is no more than 3-4 units per day for men, and no more than 2-3 units per day for women. If you’ve had an excessive intake, alcohol should be avoided for 48 hours. Alcohol may also not be advisable if you are suffering from certain medical conditions, so be sure to check with your doctor.

In conclusion, although you may not be able to avoid alcohol completely, the trick is to keep your consumption in moderation. Maintaining a healthy lifestyle will also help minimise the effects of alcohol and promote an overall wellbeing.

Simple Things to Do Every Day to Improve Memory

So you just walk into the dining room ready to get something that you need…but suddenly it dawned on you that you don't even remember what it was you were going to get. Later during the day, you get out of the house to drive to the supermarket, but as soon as you reach for your key inside your pocket, it's not even there… and you don't remember where you've left it.

Aren't these circumstances all too familiar? Perhaps you've even experienced being introduced to someone and just after a minute, you've totally forgotten his or her name. Certainly, you can't be the only one (yep, that happened to me too!). And while you may feel annoyed, disappointed and even embarrassed over these situations, you'll be glad to know that there are tricks that you can do every day for your memory improvement.

Pay Attention to Details

One of the main reasons why we easily forget is because we don't pay much attention to what's happening, what we're hearing or even seeing. This causes us to miss intricate details and get our thoughts drifted away by another event. This is what usually happens when suddenly you forget where you placed your book or you can't recall the name of your new neighbour.

So when you are doing something, talking to someone or listening, pay better attention. In the end, doing so will work in your favour.

Scribble it Down

This one's a classic. Back in the day, with almost any information you want to keep, you write it down. And even nowadays, in the age of smartphones and tablets, you save details in your device. So why not scribble it down or note it down whenever you want to remember something? Even the visual picture of what you've written down can help improve your memory. If an idea suddenly pops into your mind, go ahead and take notes. You may not implement it anytime soon, but at least it won't just disappear into thin air.

Keep Reminders

Do you have an appointment? Do you have a due date? Will you need to mail something to the post office? Find a way to keep reminders – and it doesn't have to be just written reminders. Set the alarm, mark your calendar, leave a note on your refrigerator door, tape the letter on your bedroom door – just anything you can come up with that will act as a reminder for you.

Sometimes, the reason why we don't remember things is simply that there is nothing to remind us of it. So if there is nothing to remind you about it, then make one.

Say it Aloud

This works perfect especially for names of people you've just met, phone numbers or address, or even dates. Saying it aloud will allow you to refresh your mind about the detail. Not only that, if there are any errors to the information you got, then you can be corrected immediately. And it's okay to repeat the details, even just inside your head. This trains your mind to have an improved recall of details.

Does Watching TV Make You Gain Weight?

Watching television can be a stress-reliever to most of us, a pastime to others and a source of information to people who are interested in current affairs. Although watching TV is a popular mode of entertainment, it also has several health effects to people of different ages.

In a research by the Harvard Medical School on 30-minute activities that burn calories, a 125-pound person who watches TV for 30 minutes can lose about 23 calories. In addition, people weighing 155 pounds and 185 pounds can lose 28 and 33 calories respectively. Because of this study, many people who love watching TV would think that they are doing something good to their health just by watching their favourite shows.

Is It All Good?

Even though watching TV can be a good way to burn calories, you should also consider other health effects from prolonged exposures to television. Even if you burn calories by sitting and staring at your TV screen, watching TV will most likely tempt you to grab some snacks or sweets that will end up gaining you weight in the long run. In addition, being sedentary, meaning, you don't have any regular physical activities, can also have its adverse effects on your health.

In fact, watching TV has been linked to the increase in obesity rate in recent decades. Several studies show that watching television over a prolonged period is an independent factor in obesity. These studies showed that the resting metabolic rate decreases as the time of exposure to television increases.

Watching television may tempt you to eat more by influencing your brain with what you see on the TV screen, which can result in weight gain. Experiments show that people get distracted in this manner and tend to salivate unnaturally and consume more food even though the body already knows that you have eaten enough.

Hitting Two Birds with One Stone

Because of these effects, it is strongly advised to keep the number of hours in front of the television in moderation. You can still use this activity to burn some calories once in a while but you should not completely rely on it. Or perhaps, try some physical activities in front of the television – treadmill or bike exercise, or anything you can think of. That way, you get to enjoy your TV time whilst doing something positive for your health.

Cooking Quinoa

Quinoa is among the few delicious foods that you can indulge in on a daily basis without having to feel guilty. Not only is quinoa extra tasty, it is also nutrient-rich. It is even more nutritious than most grains and cereals, so there is no reason your palate won't love it.

Easy Quinoa Recipes

Quinoa grains can be cooked and eaten by itself. Simply wash it thoroughly to remove the bitter coating, cook it in water, and voila! you have your very own, easy-to-make yummy and delicious treat!

But of course, if you were going to eat quinoa every day , you'd probably want to have it in different varieties, flavours and recipes. So, to help you out, here's a list of easy quinoa recipe ideas that you can try in your own kitchen – from breakfast til dinner.

Quinoa Breakfast Recipes

What better way to start your day than with a nutrient-rich breakfast? Quinoa is the perfect choice for this – and you don't even have to eat it plain. Just like this one, you can try it with cinnamon, maple syrup, milk and nuts.

Or why not try some Quinoa Pancakes with Blueberries to further boost its nutritional benefits? Quinoa pancakes topped with vegetables aren't so bad either.

Quinoa Salad Recipes

Perhaps, if breakfast is reserved for another dish or a different type of food in your diet, then you would want to go for a quinoa salad. For instance, the Vegetable Rainbow Salad, which consists of numerous veggies of various colours (hence the name 'rainbow'), and includes black quinoa.

You can also mix it up with mostly green veggies, flavouring your dish with lemon juice and topping it with avocado to achieve a tasty quinoa salad.

Speaking of avocados, you could also toss them in a salad bowl together with quinoa, black beans, corn, tomatoes and cherries.

If Levantine cuisine tickles your palate, you can recreate one of their salads by replacing bulgur (a cereal commonly used in their cuisine) with quinoa, and turn it into Quinoa Tabouleh.

Or you can also spice up your tabouleh with paprika and chicken.And while you're at it, why not set a day for some Mediterranean Quinoa Salad? You'll love the yummy blend of onions, lemon, olives and succulent tomatoes.

Quinoa stuffed peppers are also a must-try. You can make use of vegetable broth for cooking the quinoa, before baking the stuffed bell peppers in the oven.

You can also grab some quinoa pasta from the grocery (just great for a gluten-free dinner!), add some tomatoes, spinach, season and flavour, then top with cheese and voila! You can now enjoy your Quinoa Pasta with Spinach and Tomatoes. You can also give it a twist by adding artichoke hearts. And who says you can't make burgers with quinoa? Quinoa is actually great for making Greek-style burgers. With pita, yoghurt, lemon, egg and seasonings, you're all good to go.

Quinoa burger patties are quite easy to make, after all. Just cook the quinoa in water, then you can mix it with egg, oats, cheese, pecans and other ingredients before baking.

Quinoa Fried Rice

You can substitute rice with quinoa and fry it with vegetables, such as carrots, bell peppers, corn and anything else you like, to cook your delicious Quinoa Fried Rice. Or instead of removing rice from the dish, you can just add in the quinoa for a Vegetarian Quinoa Fried Rice.  

Pastries

Having a creamy, savoury taste, quinoa is an excellent ingredient for making treats.

Use raisins, ground flax, pumpkin pie spice, applesauce and vanilla extract to bake Quinoa Muffins – a great addition for your afternoon tea!

If you want to experiment some more, you can also come up with your own style of Banana Quinoa Muffins using real bananas and cocoa roast almonds.

Quinoa cookies will be a lovely treat for the kids. Bake using peanut butter or chocolate chunks.

Quinoa Dessert Recipes

Sweeten your meal time with mouth-watering gluten-free desserts by making a Chocolate Quinoa Cake,homemade Vanilla Cardamon Quinoa Pudding, or Popped Quinoa Dessert Bars.

Where to Get Your Supply of Chia Seeds

Back in the day, chia pets were grown in terracotta figurines and given as novelty and gift items. And even though you'd still see those green pets today (mostly during holidays), chia seeds have become more of a regular companion to health enthusiasts. People who are looking for ways to add something nutritious to their diet and maintain a healthy lifestyle found numerous benefits from consuming chia seeds.

Chia seeds are edible seeds harvested from the Salvia hispanica plant. Once it absorbs water, a gel-like substance forms around the seed. It can be eaten whole or ground. Chia seeds have been known to be a great source of fibre, omega-3 fatty acids, calcium, vitamin C, zinc, protein and other essential nutrients.

Chia Seeds Health Benefits

Consumption of chia seeds have been linked to:

●       Higher levels of alpha-linoleic acid (ALA) and eicosapentaenoic acid, which can fight joint pains and inflammation

●       Balanced blood sugar levels

●       Increased endurance during prolonged periods of workout and training (when combined with energy drinks)

●       Hydration of the body as the chia seeds form a gelatinous substance when water is absorbed, improving water holding capacity.

In the commercial industry, chia seeds have been used as animal feeds, and added to food products as a stabiliser and to improve absorption capacity. Chia seed health supplements can also be taken as a powerful source of fibre, whilst chia seed oil can be used as a topical treatment for certain skin diseases.

Where to Buy Chia Seeds

Chia seeds are now widely cultivated in various parts of the world, including Australia. They are mostly available at local supermarkets and health food stores. When shopping for groceries, you might want to check the organic produce section for supplies of chia seeds. Also, if the area you live in holds a farmer's market or weekend markets, you might find some chia seeds at one of the organic stalls. Alternatively, you can order chia seeds online, but find out if deliveries are made in your area.

Can You Plant Chia Seeds?

If you want your own source of chia seeds, you can plant them right in your backyard. That sounds really convenient, especially when you want a sufficient supply of chia seeds for regular use.

Watch Growing Chia Seeds

In case you don't have a large space for a garden, you can use pots to grow the chia seeds indoors (again, remember the chia pets?). You can also try organic farming to get the best produce, and even use the leaves to make your chia tea.

How to Grow Chia Seeds

Osteoporosis Prevention

Osteoporosis is the loss and weakening of the bone, a condition most common among older adults, especially women. As the bones become abnormally thin and the bone density decreases, there is an increased risk of fractures.

Osteoporosis Risk Factors

As we get older, our bone's remodelling process slows down. That means, the breaking down of old bones happens faster than the rebuilding of new ones. Because of this, we are all at risk of having osteoporosis as we age. However, this risk is higher for:

• Postmenopausal women because of reduced oestrogen levels, a hormone essential in maintaining bone mass;
• Asians and Caucasians;
• People whose family has a history of osteoporosis;
• People who smoke or consume excessive alcohol;
• Those who lack calcium and vitamin D; and
• Those with a smaller body frame as they have smaller bones, making them vulnerable to the effects of bone loss

How Can I Prevent Osteoporosis?

Whether or not you are at risk of bone loss, there are ways to prevent osteoporosis early on in life. If you have children, start these preventive methods as early as during their childhood and adolescent years.

Meet your daily calcium needs

Most of the calcium in our bodies – in fact, 99% - are found in our bones and teeth. Our bodies use calcium every day. If we don't have enough, calcium is taken from our bones, which can make it thinner over time. That's why it is important to replace the lost calcium.

1000 mg of daily calcium is necessary for women 50 years old and younger, and men 70 years old and younger. For women above 50 and men above 70, the recommended daily intake is 1200 mg. This is the amount from the combination of food and supplement intake. Here are some great calcium sources and their estimated amount of calcium:

Source and serving	Amount of Calcium per Serving
Dark leafy green vegetables (1/2 cup, cooked)	50 mg to 135 mg
Skim milk, whole milk, soy milk (240 ml)	300 mg
Yoghurt (170 g)	250 mg
Cheese (28 g)	195 mg to 335 mg
Canned sardines with bones (85 g)	325 mg
Ice cream (227 g)	85 mg
Whole oranges	55 mg
Fortified milk, soy milk, rice milk, fruit juices (227 g)	300 mg
Baked or canned beans (113 g)	160 mg

*Includes data from Harvard

 
Get more vitamin D

Many of us don't know or simply underestimate the importance of vitamin D, but Vitamin D is actually essential in the absorption of calcium in our bodies. It is a necessity for building strong bones in children, and maintaining bone density in adults. About 400-800 international units is the recommended daily intake for men and women who are younger than 50 years old, and 800-1000 international units for people over 50.

The best source of vitamin D is sunlight, as our skin produces vitamin D through exposure to ultra-violet rays. Exposure to sunlight, however, can be limited depending on the location and season, as well as the use of sun protection when outdoors. Staying under the sun for a few minutes daily will give you adequate amounts of vitamin D.

Vitamin D is also found in fortified foods, mostly integrated in products that are also rich in calcium (i.e., milk and cereals). If you are unable to get enough vitamin D from sunlight and food intake, supplements are your best option. Vitamin D supplements are usually available as capsules, chewable tablets or liquid, which you can take once to several times a day.

Eat for your bone health

Apart from calcium and vitamin D, there are also other important minerals and nutrients the body needs for bone growth, or to maintain or improve bone health. Some of the nutrients you will need are potassium (bananas, tomatoes, prunes, orange juice), vitamin K (spinach, kale, turnip greens), vitamin C (grapefruits, oranges, pineapples, red peppers), and magnesium (spinach, artichokes, raisins, potatoes).

Exercise for stronger bones

You can help build strong bones by keeping an active lifestyle and incorporating exercise into your fitness plan. Weight-bearing exercise are the most useful for improving bone density. This includes running, walking, jogging, dancing and aerobics. Strength training, on the other hand, improves balance and flexibility, which can help avoid fractures later on. For this, you can try weightlifting, push-ups, and other resistance exercises.

Modify your lifestyle

Caffeine, alcohol and salt intake, as well as smoking, can affect your bone health. Changing your lifestyle and habits can help avoid poor nutrition, and even reduce the risk of falling, which can result in fractures.

Know your medical options

If you are at higher risk for osteoporosis, you can talk to your doctor about your medical options. Women who are at their menopausal stage can opt for oestrogen therapy to increase their oestrogen levels. There are also medications that can slow down the breakdown and resorption of bones, such as bisphosphonates.