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Acupuncture needles on head of a young woman at the spa tcm

Acupuncture needles on head of a young woman at the spa tcm

Your health today could be helped by looking back thousands of years. Reach into history and you’ll find an ancient wisdom and practice that you may have heard of, but might not truly understand—Traditional Chinese Medicine (TCM).

TCM is one of the world’s oldest forms of medicine. But in a world predominantly using Western medical science, the popularity of Traditional Chinese Medicine is regaining popularity. Many of the principles and ancient wisdom of TCM are being integrated into holistic strategies for health today.

Traditional Chinese Medicine is Thousands of Years Old

TCM—also often referred to as “Eastern Medicine”—originated in ancient mainland China. It dates back more than 2,500 years and has evolved and been perfected ever since. Even for those relying on modern “Western Medicine” which, is only a couple of hundred years old. However, there is likely a lot that can be learned from TCM practices.

But what exactly is Traditional Chinese Medicine? An understanding of the premises of TCM starts with the underlying philosophies.

Yin and Yang is the Basis of Traditional Chinese Medicine

Nature is the primary hallmark of TCM. The basic premise of TCM is that our bodies are a microcosm of our surrounding world and universe. You have probably heard of “yin” and “yang” (or at least seen the symbol).

Yin and yang is the basis of Eastern science and TCM. It is the concept that opposing forces are actually complimentary, essential, and need to exist in balance and harmony for optimal health. Some examples are:

  • light and dark
  • positive and negative
  • fire and water
  • good and evil
  • male and female
  • expanding and contracting

Think about it this way. Shadows cannot exist without light. And the premise of many modern superhero movies—good cannot exist without evil.

The basic underlying premise of yin and yang in TCM is these seemingly opposite forces need to exist in balance and harmony. Harmony between yin and yang is thought to promote health. But imbalance is thought to result in disease.

Qi—or Life Force—is an Important Concept in Traditional Chinese Medicine

Qi (pronounced “Chee”), is generally defined as the vital energy that flows through the bodies of every living thing. The literal translation from the Chinese characters means “molded by the energy of the nature”. The Chinese believed that Qi permeated everything and linked their bodies’ to the surrounding environment.

The concept of Qi is deeply rooted in Traditional Chinese Medicine. The concept was first noted in the oldest TCM scriptures, aptly named the ‘Internal Scripture.’ The concept is that vital energy circulates through our bodies in pathways referred to as meridians. Symptoms or overt illnesses are believed to be the result of blocked, disrupted, or unbalanced Qi moving through our meridians.

A properly flowing Qi is believed to be responsible for many aspects of health. Thus, a major focus of TCM practices is often targeted at unblocking and allowing our Qi to properly circulate throughout our bodies.

There are Four Types of Qi

As mentioned above Qi is the energy that is moving throughout our bodies and the world around us. But there can be other energies that can affect our circulating life force. Early Chinese philosophers and other Eastern practitioners built on this notion of Qi. They further postulated there were sub-fractions of Qi.

Generally speaking, the major subcategories of Qi became:

  • Inborn Qi—related to genetics and cellular makeup
  • Pectoral Qi—related to metabolism and consists external factors like air and food
  • Nutritive Qi—related to diet and other nutritive factors
  • Protective Qi—related to protection from the outside world or immune health

Together these various Qi are said to form interdependent networks in the body and affect:

  • Mental health
  • Emotions
  • Internal organ function
  • Sensory organ function
  • Heart health
  • Skeletal and connective tissue
  • Body fluids
  • Aging 

Thus, a basic premise of TCM is that a properly flowing and well interconnected Qi is essential for optimal health. This concept has been recently embraced by Western medical science. Systems biology is the study of complex biological systems and the networks that connect them.

These connections can be through nerve conduction, hormones, signaling molecules, electrical impulses, or even external cues like day and night. It is also the appreciation that a single input (diet, exercise, medicines, stress etc.) does not just affect one cell, or one organ, or even one biological system. Rather, an input can have very wide-reaching effects on our physiology—a concept that has been appreciated by TCM for 1000s of years.

Healthy Qi is Incorporated into Many Aspects of Eastern Philosophies

The concept of energy moving around and through every aspect of ourselves and life around us has permeated into many aspects of early Eastern cultures; many of which, have become relatively mainstream—or at least heard about—in more modern Western civilizations. These major aspects include:

  • Feng Shui—the concept of harmonizing energy in the placement and arrangement of physical objects in a space. This careful balancing of Qi through a space can affect health, wealth, and vigor of the occupants.
  • Qigong—the concept of balancing Qi through coordinated movement, awareness, rhythmic breathing, and meditative states. It is utilized during exercise, healing, and training for martial arts.
  • Martial arts—related to Qigong, this concept is known as Neijing. It often involves slow, choreographed movements, and visualization to both learn a martial art and to focus internal Qi force to achieve great feats of strength.
  • Medicine—a number of medical practices can be used to help realign Qi. These can include herbology, acupuncture, moxibustion, and reflexology.
  • Parenthood—for many centuries birth has been thought to be the result of the coming together and intertwining of the Qi from a male and female. In TCM, this is referred to as joining energy or the joining of essences.

There are Five Elements Represented in Traditional Chinese Medicine

Another important philosophy in Eastern Medicine are what is known as the “Five Phases” or “Five Elements”. Symbolically these five elements represent all phenomena, including the stages of human life, and explain the functioning of the body and how it changes during health or disease.

The five elements—or phases—of TCM include and philosophically represent:

  • Fire—a time brimming with flowering and brimming with energy.
  • Earth—a time of transition as in the changing of seasons.
  • Wood—a time of growth (think about trees sprouting in the spring).
  • Metal—a time of harvesting and collecting.
  • Water—a time of stillness and retreat.

Benefits of Traditional Chinese Medicine

Ancient TCM concepts emphasize a natural, preventive approach. At the core of the Traditional Chinese Medicine philosophy is that corrective, preventative action can help if the right steps are taken. This starts with detailed observation by a well-trained practitioner. They look for disruptions in one of the principals of TCM, and provide actions to take. These practitioners claim to catch problems before traditional Western medicine would.

However, if these early observations are not acted upon, disruptions in one aspect of TCM will lead to disruptions in other aspects of TCM principals and overt disease can manifest. This comes from the ideas of connection you read about above.

Traditional Chinese Medicine’s preventative focus makes it a good pair with Western medical science. This mixing of philosophies can create synergistic results for your health.

And the crossover between Western medicine and the teaching of TCM goes even deeper. Just look at the use of reishi mushrooms to support protective Qi. Western scientific research has found that the beta-glucans—a complex carbohydrate often found in certain plants, fungi, and bacteria—in these mushrooms play a role in immune health through cell signaling.

TCM had the knowledge, remedies, and history of success, and Western medicine found the biological underpinnings. Together this gives us a complete picture of the benefits and an understanding of why something works.

Traditional Chinese Medicine Treatments

TCM has crept into literally every society around the world. But it can go by a number of different names. Some of the most popular names are: complementary and alternative (CAM) medicine, integrative medicine, Eastern Medicine, functional medicine, holistic medicine, and alternative medicine.

But whatever you call it, practitioners use a variety of protocols to treat what is believe to be at the root of an underlying health condition. These can include interventions around nutrition, diet, herbal remedies, and various mind/body practices. These treatments can include acupuncture, cupping, therapeutic massage, scrapping, reflexology, bone setting, chiropractic techniques, breathing, exercise, and self-defense trainings.

More recently, incorporation of modern and conventional techniques, such as pharmaceuticals and surgery, can also be incorporated into Traditional Chinese Medicine approaches or vice versa. Think about how breathing techniques, massage, or acupuncture can supplement and enhance a modern, Western medical approach.

Bridging the Gap Between TCM and Your Modern Life

Today you have television, mobile phones, cars, and all the trappings of modernity. So how can an understanding of medicine from thousands of years before the Internet—or even the microscope—help you today?

It’s all about connection.

TCM is based on your connection to the world around you. And the principles of Qi—the flowing of energy through you—is based on the connectedness of your whole body.

You don’t have to memorize the terms or lists of remedies to connect your modern life to traditions that have stood the test of time. The observations and treatments might be something for you to explore. And things like therapeutic massages and martial arts exercise are fairly common today.

But you don’t even have to go that far. Understanding TCM and incorporating the principles into your life can be simple.

Start by taking a holistic approach. Strengthen your connections to the outside world (with things like gardening or forest bathing) and those connections that exist inside you. Think about how your intellect, emotions, and physical being are tied together, for instance. That’s a simple way that Traditional Chinese Medicine principles can help you strengthen your holistic health and wellness. It can guide you as you develop a healthier lifestyle that connects the pillars of physical, emotional, environmental, nutritional, and spiritual health.

Like it or not, sweating is part of life. It’s your body’s primary method of cooling. Sweat is produced when you exercise, are nervous, or get too hot. Sweat alone is odorless, but it’s often blamed for the noticeable smell that accompanies it. And body odor does creeps up after a good sweat session.

This unpleasant aroma is really the byproduct of sweat and the microscopic environment (microbiome) of your skin. Find out what really makes your sweat smell, what you can do to control it, and how changes in your body odor can alert you to changes in your health.

Bacteria: The Originators of Body Odor

Like you read above, blame the bacteria, not the sweat. Whenever you are physically active, under emotional stress, or overheated, your body seeks to cool itself. It’s your evaporative cooling system. Excess heat is minimized by the evaporation of liquid through pores on the surface of your skin. A pungent smell is produced when sweat contacts the bacteria you normally have living on your skin.

The stench is a byproduct of bacteria consuming the sweat secreted by sweat glands. When bacteria break down sweat, they produce compounds called thioalcohols (pronounced “thigh-o-alcohols”). These compounds can smell like onions, meat, and sulfur. It’s the thioalcohols produced by bacteria, not sweat, that make your armpits stink. The bacteria—which are a normal and healthy part of your skin’s microbiome—most responsible for offensive body odor is Staphylococcus hominis.

Different Sweat, Different Scent?

body odor

While you do sweat during exercise, high heat, and stress—not all sweat smells equally. This is because there are two kinds of sweat glands in your body. Each gland produces odorless perspiration; however, their location and unique microbiomes influence their smell.

Eccrine glands (pronounced “e-krine”) are found all over the body. These glands release mostly water and are activated when internal body temperature rises. Apocrine glands (pronounced “ape-o-krine”) develop during puberty and excrete waste in the form of proteins and lipids. Stress can trigger sweat production in the apocrine glands.

Apocrine sweat glands are associated with body odor and are found in abundance near hair follicles. These glands populate the skin of your armpits and groin. Not surprisingly, these two body regions are the main sources of body odor. The bacteria that produce stinky thioalcohols love to live near apocrine glands. That is why “stress sweat” smells worse than the sweat produced by heat or exercise.

Freshening Up

Different people have different bacteria making a home on their skin. So your body odor is unique to you. Managing body odor is equally individualized.

Bathing frequently regulates the number of bacteria on your skin and helps keep unpleasant smells at bay. But that’s just the beginning.

Deodorants and antiperspirants are two effective methods for controlling body odor. These two treatments work differently from one another, but are often paired to achieve sweet-smelling results. Antiperspirants temporarily block sweat glands and reduce the amount of perspiration on the skin. As a result, the bacteria living on the skin come into contact with less sweat, reducing the amount of odor released.

Deodorants change the chemical properties of the skin to keep armpits smelling fresh. Many deodorants are alcohol-based and lower the pH of your skin. This creates an acidic environment, which is less desirable to bacteria. In addition to dissuading microbes from setting up shop, some deodorants contain fragrance that add a fresh smell to your skin.

Nutrition and Body Odor

Your diet can have a significant impact on your scent. When the food you consume is broken down and digested, some of the byproducts are released in your sweat. The following foods have been shown to increase body odor.

  1. Red Meat

Eating conservative amounts of lean red meat throughout the week is not only healthier for you, but can help you smell better. There is mounting evidence that reduced red-meat consumption is better for heart health and digestion. An interesting scientific study indicated that the same can be said for your individual aroma. After a two-week trial period, women found the scent of men who laid off red meat significantly more pleasant and attractive than those who upped their red meat consumption. If you want to impress your date, try to steer clear of red meat.

  1. Alcohol

Evidence of a drinking binge is found on your breath and your sweat. When your body metabolizes alcohol, a compound called acetic acid is released. Acetic acid is commonly found in vinegar and gives off a strong scent. Your pores expel the excess acetic acid created by alcohol metabolism. When this pungent compound is added to your sweat, you may notice its distinct aroma. Make sure to drink responsibly and pair alcoholic beverages with healthy, high-protein and high-fiber meals. This will help slow digestion and reduce any off-putting odors.

  1. Spicy Food

Some foods are naturally fragrant and the chemical compounds that cause their smell are not entirely broken down before exiting the body. These foods include curries, garlic, and onions. Spicy foods are added to meals to increase flavor and are great for giving low-calorie lunches and dinners extra zest. But the high sulfur content of these ingredients contributes to their aroma, and causes a distinct odor that lingers on your breath. The same odor seeps through sweat glands and mixes with the bacteria on your skin to create a particularly unpleasant smell.

But you don’t have to be relegated to mild food. When used in moderation, spicy foods are great for your health. These herbs and spices are believed to boost metabolism and are powerful antioxidants. By periodically including them in your diet, you can avoid the stench while reaping their free-radical-fighting benefits.

  1. Junk Food

Aside from its well-known ability to sabotage a healthy diet, junk food can also contribute to body odor. Highly processed and prepackaged foods are loaded with calories and sugar, and lack an aromatizing molecule called chlorophyll.

Chlorophyll—the green color in plants—is a potent antioxidant naturally found in green vegetables. It neutralizes bad smelling odors across the board, from sweat to flatulence. It can also help remove unwanted compounds from your body (detox). Chlorophyll can literally sandwich unwanted molecules between two molecules of itself, literally holding on to it until our bodies can excrete it. So getting your fill of greens may be the trick to reducing smelly body odor.

Smelly Signals—What Your Body Odor May be Telling You

While your personal hygiene routine may include covering up any distracting body odor, it is important to know that changes in your scent can signal changes in your health.

Increased pressure from work and school can cause a noticeable increase in body odor. Perspiration is ramped up during periods of physical and emotional stress, providing plenty of sweat with which odor-causing bacteria can mix. These body odor changes don’t just occur under your arms. Your feet and breath can be affected, too.

Smelly feet manifest themselves during puberty and can linger all the way into adulthood. However, especially pungent-smelling feet and shoes can be caused by fungal growth. Fungi thrive in moist, warm environments. Damp tennis shoes and sweaty feet are perfect candidates for fungal infection.

To avoid attracting any strange fungus, don’t go barefoot in the gym locker room. Keep your athletic shoes, socks, and, most of all, your feet dry. A dry environment is unattractive to fungi and can keep them from stinking up your shoes. So, change your socks often and rotate between two or three pair of shoes if you need to allow them to adequately dry.

Sweet-smelling breath is another noticeable change in body odor. In healthy people, this usually happens when carbohydrates are under-consumed so instead the body breaks down fatty acids to use as energy. Fatty acid breakdown produces acetone and other ketones which give the breath a sweet, fruity smell.

Although sweating may feel and smell unpleasant, it is a natural and healthy process. To avoid overpowering body odor, take into consideration what actually causes the smell. Keeping clean and applying either antiperspirant or deodorant can minimize the aroma of the bacteria that live on your skin. And take notice of changes to your body odor that may indicate a change in your health.

About the Author

Sydney Sprouse is a freelance science writer based out of Forest Grove, Oregon. She holds a bachelor of science in human biology from Utah State University, where she worked as an undergraduate researcher and writing fellow. Sydney is a lifelong student of science and makes it her goal to translate current scientific research as effectively as possible. She writes with particular interest in human biology, health, and nutrition.

References

https://www.npr.org/sections/health-shots/2015/03/31/396573607/meet-the-bacteria-that-make-a-stink-in-your-pits

https://www.mensfitness.com/nutrition/what-to-eat/8-foods-make-you-stink/slideshow

https://www.ncbi.nlm.nih.gov/pubmed/16891352

https://www.menshealth.com/health/body-odors-signal-health-problems/slide/2

https://health.howstuffworks.com/skin-care/information/nutrition/diet-body-odor2.htm

https://www.mayoclinic.org/diseases-conditions/sweating-and-body-odor/diagnosis-treatment/drc-20353898

https://www.prevention.com/health/health-concerns/causes-body-odor-and-what-it-means

http://goaskalice.columbia.edu/answered-questions/getting-your-fill-chlorophyll

holistic health and wellness

holistic health and wellness

Health is often understood as the absence of disease or sickness. While this definition is valid, it lacks the comprehensiveness of a broader approach. So start assessing your holistic health and wellness on a wider spectrum. This means wellness depends on more factors than simply avoiding the flu each year.

Holistic health and wellness is sustained by eight pillars: physical, nutritional, emotional, social, spiritual, intellectual, financial, and environmental.

The pillars will give you a sense of how to work toward your optimal wellness, but it’s by no means prescriptive. The path to wellness is not one-size-fits-all. The journey is unique and different for each individual.

Your biology, personality, and environment will determine what wellness means to you. That’s why your approach should be personalized. The common thread for everyone is that wellness requires a holistic approach.

So, let’s learn more about each pillar and how you can strengthen each one.

Physical

Most people immediately think of exercise when they hear “physical wellness.” Regular physical activity is an important part of the equation that can’t be ignored. But it’s not the only aspect deserving of attention.

Your body needs more than movement alone. Physical wellness also includes appropriate sleep, hygiene, and a healthy diet (more on this in the next section). If you’re evaluating your physical health, ask these questions: Are you getting enough quality sleep? And if not, what barriers keep you from achieving regular and restful sleep?

Researchers published an update to The National Sleep Foundation’s recommendations for adult sleep requirements. Their study reaffirmed the idea that adults should get at least seven to nine hours of sleep each night.

For college students, parents, and workaholics, this can be a tough number to meet. But simple strategies can ensure the sleep you get comes easily and goes on uninterrupted.

Tips:

  1. Avoid screens 30 minutes before bedtime.
  2. Incorporate a relaxing wind-down routine each night. This can include dimming lights in your home, turning on calming music, and even light stretching.
  3. Block out unnecessary light and noise. This can be done with blackout curtains and a white-noise machine.

Nutrition

Though nutrition is intimately tied to physical health, it’s so important and must be represented by its own pillar. This is especially true because nutrition must be personalized based on age, sex, activity level, and body chemistry.

A balanced diet requires that you consume nutritional foods that feed your body and mind. The USDA recommends that during meals, adults fill half of their plates with fruits and vegetables. The other half should be dedicated to mostly grains, along with a modest portion of protein and a side of dairy.

Diversifying your plate with appropriate amounts of each food group will help you acquire the necessary macronutrients for day-to-day energy, muscle growth and recovery, and other bodily processes.

Unfortunately, in 2013, the Centers for Disease Control and Prevention (CDC) reported that nationally, 76 percent of adults didn’t meet the recommendations for daily fruit intake. Even more—87 percent—of adults didn’t meet daily vegetable requirements. When meeting the suggested five cups a day becomes difficult to do, supplementation can help restore the necessary nutrients in your body to appropriate levels.

Strengthening this pillar requires careful attention to your diet and appropriate supplementation. Life’s stressors and time commitments can make these tasks difficult. But nutritional improvements will help strengthen the other seven pillars of holistic health and wellness.

Tips:

  1. Consume a variety of colorful fruits and vegetables. Diversifying this portion of your plate will ensure you get the micronutrients your body needs.
  2. Pay attention to portion sizes to help with weight maintenance and adherence to MyPlate guidelines.
  3. Replace refined grains with their whole counterparts to ensure you get enough fiber.

Emotional

Emotional wellness encompasses the ability to navigate your feelings. This means identifying, assessing, and effectively sharing those feelings with others.

Why is this important? The ups and downs of life can take you on an emotional rollercoaster. But the better you understand, process, and manage those feelings, the smoother the ride will be.

Tips:

  1. Create a list of those who support you and how best to contact them. When the going gets tough, it can be hard asking for help. Having this quick reference at hand may make it that much easier to reach out.
  2. Seek out a therapist or counselor. Often a third party’s insight can help you navigate rough waters.
  3. Journaling is an easy way to identify and process your feelings, especially if you’re not comfortable sharing them out loud. It’s always a great way to measure your progress or growth. And reminders of your past obstacles and successes will only be a few pages away.

Social

Social wellness is about connecting with others to form positive relationships. And if those falter, it’s about dealing with any conflicts appropriately.

Social relationships create support systems that can carry you through life’s struggles. Harvard’s Study of Adult Development ran for 80 years, collecting data on hundreds of participants. A recent study on a subset of this population—surviving octogenarians—investigated the connections between marital satisfaction, social lives, and happiness. Researchers found that participants who spent more time with others reported greater levels of happiness.

The impact of surrounding yourself with those that care for you can’t be understated. When the demands of life increase and stress mounts, the ability to turn to someone for support and understanding is powerful. Building and maintaining these networks take time and energy, but the work is worth the effort. And it will continue to serve you throughout your life.

Tips:

  1. Meet new people through social networks like Meetup.com, community events, or volunteer service.
  2. Schedule a recurring time weekly to reach out to out-of-state friends and family. Connect with someone new each week to keep those relationships strong.
  3. Revisit the idea of pen pals and snail mail. Connecting with loved ones through handwritten communication can really strengthen bonds.

Spiritual

The spiritual pillar will look different for everyone because it’s such a personal piece of overall wellness. It will play a stronger role in one person’s life more than another, depending on how each person defines it.

Spirituality is commonly viewed as a sense of purpose, direction, or meaning, without which, values can slip to the wayside, upending life’s balance. Many cultivate their spirituality through meditation, prayer, or other activities that foster a connection to nature or a higher power.

Maintaining your spiritual wellness will look different for everyone. It’s not about a specific religion or belief system. Spiritual health is about personalizing your journey. Some people might practice mindfulness as a way of checking in with their intentions, guiding their actions, and maintaining a values-based approach to life. How you choose to strengthen your spiritual health is up to you.

Tips:

  1. Dedicate a small chunk of time each day to yourself. Make this time a priority, free of distractions, interruptions, and major activities. This time can be used to relax, reflect, meditate, or pray.
  2. Keep a journal. Writing regularly can help clear your mind and keep you accountable to the goals you’ve set.
  3. Choose your top three values in life and write them down. Reflect on them often. Keeping these values in the front of your mind will help guide everyday decisions—big and small. This practice will make it easier to say “yes” to things that matter, and “no” to things that don’t align with your values.

Intellectual

Intellectual wellness is strengthened by continually engaging the mind.  Doing so can help you build new skills and knowledge that inspire and challenge you, and help you grow. You might choose different ways to keep your mind sharp—depending on your mood. For some, that’s brain games and puzzles, or scholastic endeavors. Even simply engaging in intellectually stimulating conversations and debates can strengthen this pillar.

Some experience intellectual boons through self-discovery and personal advancement.  Academic efforts, involvement in community activities, or other avenues of personal growth are just a few you can try.

Tips:

  1. Look for continuing education classes through a local community college or university.
  2. Join a book club or visit your local library and sign up for a card.
  3. Take up journaling or another self-reflective activity.

Financial

To be financially well is to live within your means and plan for the future appropriately. It can be tough to accomplish, but small steps can pay off big-time in the long-run.

Financial wellness might sound the least exciting. But pursuing betterment in this area will surely strengthen the other pillars of holistic health and wellness. After all, financial troubles are one of the top stressors that Americans report. Taking small steps to control spending and save money can really lighten the burden on your everyday life.

Tips:

  1. Make paying off debt a priority.
  2. Create a budget with the help of an online system like Mint or a personal financial planner.
  3. Set aside a fixed amount of money every month for non-essentials, like entertaining, dining out, and recreation.

Environmental

Environmental wellness is concerned with your immediate personal surroundings and the larger community where you live and work. Specifically, environmental wellness is determined by the reciprocal relationship between an individual and their environment. How do you support your environment? And in return, how does your environment support your health, well-being, and safety?

The effects of strengthening your environmental wellness can be felt personally, and by your larger local and global communities. The more you care for and respect your natural and built environments, the better they can support and sustain your daily life.

Tips:

  1. Individual: Keep your workspace clear. A clutter-free workspace inspires creativity and productivity.
  2. Neighborhood: Join local clean-up efforts. This could include: producing less waste, recycling, and picking up litter in your neighborhood.
  3. Larger community: Cut back on car trips. Whether it’s combining errands or replacing motorized transport when possible, each small effort can add up to a large impact.

Build Up Your Pillars of Holistic Health and Wellness

Wellness means different things to each individual. And being well gives each person the ability to reach their personal goals. After all, when your body, mind, and soul are cared for holistically, you’re able to pursue and meet your goals with less resistance.

To determine your personalized approach to wellness, reflect on the eight pillars of holistic health and wellness. Figure out which ones most require your attention. And remember, strengthening each one will provide a great foundation for living your best, healthiest life.

About the Author

Jenna Templeton is a health educator and freelance science writer living in Salt Lake City, Utah. After receiving a bachelor of science degree in chemistry from Virginia Tech, Jenna spent five years as a research scientist in the nutritional industry. This work fueled her interest in personal wellness, leading her to pursue a graduate degree in Health Promotion & Education from the University of Utah. Outside of work, Jenna enjoys live music, gardening, all things food, and playing in the Wasatch mountains.

References

Hirshkowitz M et al. “National Sleep Foundation’s sleep time duration recommendations: methodology and results summary”. Sleep Health 1 (2015). 1(1): 40-43.

Moore LV and Thompson FE. “Adult Fruit and Vegetable Intake Recommendations – United States, 2013”. Morbidity and Mortality Weekly Report.

Waldinger RJ, Schulz MS. “What’s love got to do with it? Social functioning, perceived health, and daily happiness in married octogenarians”. Psychology and Aging (2010). 25(2): 422-431.

worst foods for your waistline

worst foods for your waistline

Newsflash! Potato chips still aren’t good for you. That’s probably pretty obvious. And you already know a healthy diet and activity are important for maintaining your weight. But one large, long-term study got very specific about the worst foods for your waistline.

Researchers spent 20 years studying over 120,00 healthy people. Evaluations every four years helped the study pinpoint foods and behaviors that have the biggest impact on weight gain over time.

A More Complex Remedy

You probably already have some guesses. But before we start naming names, there were some interesting overall conclusions. They may reinforce what you know and add information to shape your healthy lifestyle.

Let’s start with the one you might guess. Highly refined or processed foods, liquid carbohydrates, and alcohol consumption were found to contribute to weight gain. But fruits, vegetables, nuts, and whole grains showed the opposite effect—limiting weight gain.

That’s kind of a no-brainer, but the next one is less obvious. Mostly because it’s common to hear “eating less and exercise is all you need.” It’s an easy way to describe the change to a healthy lifestyle. But the study adds some nuance.

Their analysis suggests “dietary quality (the types of foods and beverages consumed) influences dietary quantity (total calories).” So it shifts the conversation from “less is more” to “the right amounts of the right foods.” Overall, it means choosing better, healthier options help keep your overall energy balance in check.

Weight Gain Can Sneak Up on You

Weight management is inextricably tied to the laws of thermodynamics. It all comes back to the conservation of energy—total energy in a system remains constant. Basically, you can’t make energy disappear. If you eat calories and don’t use them, they’re stored.

That reality makes weight gain easy over time. While a cheat meal won’t pack on five pounds of fat, constant calorie overruns impact your weight and health. And it doesn’t take much.

The study found that consistently having an extra 50–100 kcal per day is enough to add weight. Those small increases stack up over time. That’s how the average study participant gained 3.35 pounds during each four-year interval.

Findings like this underline the importance of daily dietary diligence. And shows the wisdom of taking the long-term approach of lifestyle change over quick-fix, fad diets.

Top 6 Worst Foods for Your Waistline

Now the part you’ve been waiting for—time to see how close your guesses were. Here are the worst offenders:

  • Potato chips: The absolute worst—of the foods in the study, at least. Increased servings of these snacks contributed a four-year average gain of 1.69 pounds.
  • Potatoes: You can’t have potato chips without potatoes. It’s probably no surprise that increased servings of the starchy root tacked on a four-year average of 1.28 pounds.
  • Sugar-sweetened beverages: Exactly one pound was added for study participants who increased sugary-drink intake.
  • Unprocessed red meats: The study found an 0.95-pound average gain for those who increased red-meat servings over four years.
  • Processed meats: You hear about how bad these are for your health. And the study found processed meats accounted for 0.93 extra pounds on average.
  • Alcohol: An additional drink each day meant participants added 0.41 pounds, on average, over four years. Again, that’s almost half a pound for each drink you add per day.

How did you do? Hopefully the clues above about starches, refined grains, and processed foods helped you out. Or maybe you were tipped off by other studies that have found similar results about these types of food.

The authors suggest the satiating inability of starches and refined grains may be to blame. Since they don’t make you feel as full, you eat more to fill yourself up. That could account for the constant extra calories that can really add up.

Foods to Stock Up On

The study didn’t just have bad news for carb cravers. It also identified some of the food types that showed positive effects on weight over each four-year period. Here’s what they found:

  • Yogurt: Kind of surprising that this was the study’s best of the best. The authors admit it could be confounding factors or maybe the bacterial benefits could be to blame. Other research over two decades has linked calcium-rich foods and weight. Whatever the cause, the results showed a four-year average of -0.82 pounds for participants that increased servings of yogurt.
  • Nuts: Nothing crazy about this one. Nuts are constantly mentioned as a part of a healthy diet. The study showed an average of -0.57 pounds for these protein-packed snacks.
  • Fruits: Those who ate more fruit ended up -0.49 pounds, on average over four years. The study didn’t find the same results for 100-percent fruit juice.
  • Whole grains: Unlike their processed cousins, whole grains showed a four-year average of -0.37 pounds.
  • Vegetables: This large variety of this category might explain why vegetables only accounted for an average of -0.22 pounds. But that’s still another reason to eat more vegetables.

The results probably reinforce your ideas about what a healthy diet looks like. The authors list some reasons why this group of foods showed benefits for keeping weight gain in check. And it goes beyond simple calories.

The study suggests satiety may to blame again. With higher fiber content and slower digestion speeds, these foods make you feel full. And if you’re eating more whole grains, nuts, fruits, and vegetables, you may not feel the need to fill up on other more processed, higher calorie foods.

Time to Start Healthy Habits

Diet is only a piece of a healthy lifestyle. And this study took a look at behaviors and habits that impacted weight gain over time, as well.

Health isn’t as simple as diet and exercise. But physical activity did have a huge, positive impact. Across all groups, physical activity accounted for a four-year average of -1.76 pounds. So, those who got moving fared well in the battle against weight gain.

A sedentary activity—watching television—had the predictably opposite effect. Study participants added 0.31 pounds per hour, per day. Some of this was tied to the snacking that happens during television session. Either way, it gives binge watching a new meaning.

For most of us, sleep is a pretty physically idle experience. But your sleep was tied to positive outcomes. Those whose nightly sleep averaged less than six hours or more than eight hours showed more weight gain.

The study’s advice might sound familiar—eat a fresh, healthy diet, sleep, and get off the couch. But it adds some complexity to the common “just eat less and lose weight” idea.

And whether your guesses about the foods were right, it’s a nice reminder. Checking your progress towards a healthy lifestyle can have an impact. The authors say repeated assessment over time is important. So use the information to make changes and build your health lifestyle.

References

Mozaffarian, Dariush, M.D., Dr.P.H; Hao, Tao, M.P.H.; Rimm, Eric B., Sc.D.; Willett, Walter C., M.D. Dr.P.H.; Hu, Frank B., M.D., Ph.D. Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men. N Engl J Med. 2011 Jun 23; 364(25): 2392–2404.

gardening

gardening

Exercising and eating right are said to go hand-in-hand, but when you work in a garden, they actually do. Gardening is one way to maintain your health and enjoy time outside. It’s a great way to keep fruits and vegetables in your diet, and get some exercise. Growing your own food is also healthy and sustainable for the environment. See how learning to garden can improve your quality of life.

Gardening Improves and Promotes Healthy Nutrition

Gardening is a hobby that can easily and effectively increase your daily access to healthy foods. Nutritious snacks and delicious dinners are only a stone’s throw away when you regularly keep a garden. Whether you garden at home or with your community, regular access to fruits and vegetables improve your nutrition.

Surveys of children whose schools have after-hours gardening programs illuminate how beneficial gardening can be for individual nutrition. Teachers at schools with these programs can utilize the garden in developing health and nutrition curriculum.

A 2005 study of fourth grade classrooms with after-school gardening programs provides a great example. In the study, teachers reported the eating habits of their students had improved with regular access to their school’s garden. Principals reported a nearly two-fold increase in use of the cafeteria salad bar by students.

The students also illuminated the health benefits of the school garden in their personal nutrition. Fourth graders were surveyed before and after the incorporation of the school garden into the curriculum. They answered two yes/no questions: “I eat vegetables every day,” and “I am physically active every day.” There was a significant increase in the proportion of students answering affirmatively after participating in the gardening program.

gardening

Gardening Provides Exercise on a Daily Basis

It should be noted that in the study mentioned in the previous section, children who participated in after-school gardening programs increased their daily vegetable intake AND their daily exercise. Gardening gets your body to work and gets you into nature.

Gardens require daily care in order to produce plentiful crops. Harvesting the rewards of a diligently kept garden can motivate gardeners to get up and move. Gardening provides the body with moderate cardiovascular exercise. Regular exercise of any kind, including gardening, reduces the risk of heart disease and can improve strength and stamina.

Older-aged populations can have trouble finding regular exercise regimens for which they feel well-suited. Gardening is great functional exercise for everyone, including the elderly. Functional exercise refers to activities that include: stretching, pushing, pulling, lifting, squatting, etc. These activities all improve muscle tone and flexibility, and improve general well-being.

Gardening Improves Self-Perception of Mental Health

Gardening has been called good for the soul. There are actually several aspects of this hobby that make that description accurate.

Gardening promotes mental and physical health. When you garden, you interact with nature on a regular basis. It also gives you a chance to serve others. Simply put, gardening makes us feel good.

A number of studies have recently reinforced the importance of our relationship with nature. Being immersed in nature, including a garden, opens the door for creativity to bloom. Unplugging from technology and stepping outside to do work in the garden is refreshing for the mind and spirit.

The physical exertion required in gardening helps maintain blood pressure in the normal range and increases your production of endorphins. Endorphins have been referred to as “feel-good” hormones because they help us feel happy and full of life. Endorphins are also crucial in reducing stress. That’s why so many people take up gardening as a stress-relieving hobby.

Gardening Can Establish Community and Boost Civic Engagement

In addition to relieving stress, gardening also provides opportunities to serve others. After working in a community garden, many gardeners give their extra fruits and vegetables to friends and neighbors. This kind of community engagement and service encourages a healthy mental state and helps build strong communities.

Community gardens have been increasingly popular in neighborhoods far from a dependable source of produce, like farmer’s markets and grocery stores. Community gardens are also almost always free to use or require very little in order to participate.

Several communities in the United States and abroad have adopted community garden models. Notably, the California Healthy Cities initiative of 1988 has established fully functional and busy community gardens all over the state. These gardens are funded through grants and city budgets, and are staffed by volunteers and garden experts.

Community members have access to cooking classes, healthy meal-preparation instruction, and gardening help through these local programs. Skill-building opportunities for participants, involvement of volunteers, and commitment of local leadership have made especially successful community gardens.

Community gardens have continued to flourish in cities across the globe because they promote public health and a high quality of life. They encourage healthy living and eating, community engagement, and civic and neighborhood pride. These gardens also promote sustainability and the local environment.

Summary

Gardening, in your own yard or as a community, is a great exercise in proper health and nutrition. Being active in your garden relieves stress and provides your body with regular exercise. Gardening can also give you the chance to build a deeper relationship with nature, which has been shown to improve mental health. Community engagement and neighborhood pride come as a result of spending quality time in your garden. Take the chance to develop your green thumb and try gardening.

 

Cigarette smokers are known to have an increased risk of heart disease and myocardial infarction (MI). Smoking negatively affects the cells lining the blood vessels (endothelial cells) and reduces the body’s output of plasminogen activator (t-PA), a substance involved in the normal breakdown of clots within the vessels. Previous research has linked fish oil to heart health benefits associated with improvements in blood lipid levels, blood pressure, heart rate, reductions in clotting, and overall vascular health.

In a study published in the journal Heart, researchers investigated the effects of omega-3 fatty acid supplementation on cardiovascular health and vascular function in otherwise healthy smokers. The randomized, double-blind, placebo controlled crossover trial included 20 cigarette smokers that were given either 2 grams of fish oil or placebo for a 6 week period.

The daily fish oil supplements were associated with an increase in t-PA at twice the level of the placebo group. Substances known to dilate blood vessels, thereby increasing blood flow, were also significantly higher in the omega-3 supplemented group compared to placebo.

This study is the first to show that omega-3 fatty acids may enhance endothelial t-PA release and improve endothelial vasomotor function in cigarette smokers. The researchers note that while the omega-3 supplements may have improved vascular function in smokers, they still aren’t likely to match the endothelial function of non-smokers, so quitting smoking is still a key factor in reducing heart disease risk.

For tips on how to quit smoking:

https://www.cdc.gov/tobacco/quit_smoking/index.htm

http://www.who.int/tobacco/quitting/en/

http://apps.who.int/iris/bitstream/10665/112833/1/9789241506939_eng.pdf?ua=1

Din JN et al. Effect of ω-3 fatty acid supplementation on endothelial function, endogenous fibrinolysis and platelet activation in male cigarette smokers. Heart. 2013 Feb;99(3):168-74.

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Take a deep breath. It’s a good idea for your mental health. But when the air isn’t clean, should you feel great about breathing deeply? How does air pollution impact your health?

The simple answer is that air pollution is a major human health concern and is a risk factor for several health conditions. The most common health effects of air pollution are respiratory ones, such as coughing, asthma, and stressing existing respiratory health issues. In some cases, air pollution can be related to major cardiovascular issues.

The most common causes of environmental air pollution include power plants, manufacturing facilities, fuel-burning heaters, automobiles, and wildfires. Despite increasing government regulations to reduce emissions and modern, cleaner combustion devices, air quality in many areas continues to be poor. This isn’t limited to just major cities either, the World Health Organization (WHO) estimates that 92 percent of the world’s population lives in areas with poor air quality.

Beijing – After a storm (left) and with visible air pollution (right)

One of the most dangerous forms of air pollution are fine particles, known as PM2.5, with a diameter of less than 2.5 micrometers. Among the potential negative effects of these particles is that exposure can result in epigenetic alterations (the switches that turn on different aspects of your genetic code) to DNA that could damage health.

How B Vitamins Might Help Protect Your Health from Bad Air

You can’t stop breathing. Ultra-filtration may not be financially doable. So, what’s the solution to help mitigate the impact of air pollution on health?

Turning to your diet may be one answer. Animal models have already shown that the administration of B vitamins (and other methyl-rich nutrients) can help reduce the negative effects of environmental stressors on DNA.

A study published in PNAS used B vitamins to determine if the results previously observed in animals was relevant in humans. During treatment individuals were given 2.5 mg/day folic acid, 50 mg/day vitamin B6, and 1 mg/day vitamin B12. The individuals were exposed to PM2.5 to determine if epigenetic alterations were mitigated by B vitamin supplementation.

Following exposure to the PM2.5, different locations of the subjects’ DNA were measured to determine the extent of DNA changes. Supplementation with the B vitamin lessened DNA changes in the top 10 locations by 28-76 percent compared to placebo.

More research in this area needs to be conducted. But this study demonstrates supplementation with B vitamins may help protect against the negative effects of air pollution.

Zhong J, Karlsson O, Wang G, et al. B vitamins attenuate the epigenetic effects of ambient fine particles in a pilot human intervention trial. Proc Natl Acad Sci USA. 2017;114(13):3503-3508.

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