Healthy World Digest, November, #19

* Interpreting wellness research

HWD presents advice that is based on research studies. Problem is, research is often overwhelming, conflicting, confusing.

Remember when coffee was bad for you? When margarine was good for you?

Most research is simplistic. Like, well, coffee = heart disease.

A great deal of research just begs more questions.

Oh, coffee leads to heart disease? For who? How much? What kind & how strong. Drank at what time of day? All coffee?

See what I mean?

Here is what you must remember about studies. It rarely includes the whole of your body over the course of your lifetime.

Fact is, our bodies are units. The part are unified.

What effects one system will effect much more, for better or for worse.

Gum problems can lead to cardiac disease. Inflammation can lead to cancer. Exercising might effect the appearance of nails and hair. Stress levels effect everything.

Hey, it's complicated.

Just remember that specific problems can have many effects so rather than obsessing over specific connections, make sure to take care of yourself where you can and to nip major, broad health problems in the bud or there's no telling what might happen.

Let me offer a personal example. I'm pretty sure that getting some sunshine and vitamin C are two things that are very valuable to our health. I could and have obsessed over just how much, what kind, at what time.

But now, hey, I just get an hour of sun when I can, wearing just shorts. In fall and winter, I make sure to get out and get some sun even if it's over only a fraction of my body.

As for vitamin C, I don't obsess over how much is being cooked out of foods or taking mega doses. I chew a vitamin C tab or two, on most days, get some natural C in oranges and lemons. A little more in my multivitamin. I might get some more supplemental vitamin C if I feel a cold coming on. Just commonsense stuff.

* Removing pesticides from produce

I wish that I had only organic produce and other foods. Here too, I'm pretty sure that chomping all of those pesticides just can't be good for you. Much of the food I eat is organic but not virtually all.

A lot of the pesticide load is absorbed by the produce. Unless we purchase only organic products, it will be hard to avoid all pesticides.

Luckily, much of the pesticide lies on the surface of the produce, where we can remove it.

You can simply peel certain items like apples. But I don't ordinarily like to peel off a part of the fruit that contains lots of nutrients.

I often scrub produce that harbors pesticides on skins, like apples or potatoes.

Another strategy is to purchase a produce spray from a health food store. Simply spray it on produce to loosen surface pesticides. Follow directions.

You can even make a good, all-natural produce spray which loosens pesticides.

In a spray bottle, mix 1 cup water, 1 cup distilled vinegar, 1 tbsp baking soda and juice of half a lemon. Spritz on produce, let stand for a few minutes, rinse off. Keep spray in refrigerator.

* Best time to exercise

So what time of day is it best to exercise? When will exercise impart the most benefits? Incur the fewest costs?

Short answer. The afternoon.

That's when muscles are warm, hormone levels and body temperatures peak. But there is much more to the story than that.

Look through Healthy Exercise World's new pages on matter for more.

Morning as best time to exercise

Noon as best exercise time

Afternoon as best time to exercise

Evening as best time to workout

Eat this for breakfast

You all know breakfast is important. So, what to have, that bacon or ham and fried eggs or pancakes, or a bagel with cream cheese?

Yes! Real foods win again. Eggs and bacon or ham will make you feel full all morning, the protein will make it easier to exercise control over eating habits and the egg protein will relax your blood vessels.

The pancakes or bagel made with refined flour? The carbohydrate load will cause your blood sugar to skyrocket, you'll feel energized initially, but then crash a few hours later and need a pick me up before lunch. Go for the eggs and meat.

* Herbal remedy for greater focus

Losing focus? Many of us just go for that cola or cup of coffee. Works for a very short time and then, an hour later, benefits vanish, performance goes down.

But, a cup or 2 of peppermint tea can improve concentration and performance according to research. Oh and it's delicious.

I drink a peppermint-chamomile tea before bed to relax and soothe self to sleep.

* Don't forget the vitamin D supplements, revisited

We've noted the importance of vitamin D (old site being updated), especially the natural kind from the sun. But now, for many of us, the days of sunbathing are a few weeks in the rear view mirror.

So now is the time to take vitamin D supplements. Could turn around your mood and health profile for many months until spring rolls along.

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