The heart is more than just a pump with Dr. Thomas Cowan

Dr. Thomas Cowan is the author of a new book entitled Human Heart, Cosmic Heart, which introduces a new perspective on the role of the heart within the human body and how heart disease can be prevented.

Dr. Cowan explains that more than 90% of heart attacks are caused by a decrease in the tone of the parasympathetic nervous system. Too much stress, high blood pressure, and diabetes are just a few factors that can also diminish the parasympathetic nervous system. When this is combined with a buildup of lactic acid in the heart, acidification of tissues or a breakdown of cells occurs, creating a heart attack.

In the book, Dr. Cowan has included the six principles within the Cowan Heart Diet, which will influence the three causes of heart disease: plaque, deterioration of microcirculation, and an imbalance of the autonomic nervous system.

1. Quality matters – Toxins can interfere with mitochondrial function. Eat fresh, local, and organic foods containing the best quality with the most minerals possible.
2. How to eat vegetables – Eat proteins from animals, seeds and nuts for calories and fiber, and as wide a variety of vegetables as possible.
3. Intermittent fasting – An overfed state leads to too much insulin, which can lead to inflammation. Instead, try intermittent fasting, which will put your body in an efficient state of hormonal balance.
4. Macronutrients – Do not eat too much sugar in your diet. Eat a high amount of healthy fats and modest protein.
5. Structured water – The structure of non-moving water starts to degrade. Using simple vortex devices with your drinking water can possibly improve your health.
6. Trust your instincts – No expert can tell you what works the best for you. If you feel good, look good, and are performing well, you are likely on the right track.

To connect with Dr. Cowan, or to learn more about the book or heart disease, visit www.humanheartcosmicheart.com.

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Forever painless with Miranda Esmonde-White

Miranda Esmonde-White is the author of Forever Painless, a new book that shows readers how to heal their bodies and live without pain. To live long, healthy lives, Miranda explains that we must do things differently than when we were younger. Mobility is a large component of this program.

One of the main reasons why people lack mobility is because they are experiencing chronic pain. Chronic pain is any pain that lasts more than three months. This has to do with the mechanical system of our bodies, which includes our bones, muscles, and connective tissue. When these components are out of balance, we will experience pain as a message that our bodies need a realignment. Though these issues can be fixed, many people will ignore the pain, which can be detrimental.

Miranda explains that reintroducing mobility through gentle movements is key. Our bodies are designed to move. When we stop, our connective tissue begins to harden, leaving us feeling stiff. By moving gently, the connective tissue won’t tear. Essentrics is an exercise program that emphasizes this style of movement, enabling the body to be fully mobile while rebalancing and realigning all 650 muscles.

The human body is self-healing machine, but we need to know how to trigger it to self-heal.

Gentle movements will allow the body to regain mobility and reduce pain. If the body is not in pain, it can strengthen and move freely. However, if the body is in pain, protective mechanisms will prevent you from gaining and may even cause damage. To connect with Miranda Esmonde-White, purchase Forever Painless, or learn more about Essentrics, visit www.essentrics.com.

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Essentials of strength training

Strength training is an essential component of improving your health and fitness. Unfortunately, many people shy away from strength training because they are intimidated by the weights or they fear that they will become big and bulky.

However, you can do strength training by using your own body weight. This may take more creativity than using traditional weights. Though it may not make you as strong, it is still an appropriate alternative.

So, how do we get stronger? In order for our muscles to grow, they need:

1. A challenge – Use weights or body weight as something to push the muscle past what is comfortable. Move through a full range of motion and focus on heavier weights with fewer reps and sets.
2. Food – Be sure to eat a healthy diet, including protein and some carbs after a workout.
3. Rest – Allow enough time for the muscle to rest between sets and workouts. When lifting heavier weights, allow two to three minutes between sets. After strenuous workouts, allow 72 hours for your body to recover before beginning again.

As you do your workout, you may find some weak areas throughout your range of motion. Consider doing partial reps to work on that specific area of struggle, perhaps using bands or chains to create resistance.

In order to build strength, you must lift heavy things consistently. Follow this lifting by feeding and rest, then repeat the cycle. Always be sure to use good form and keep safety in mind. Strength training allows you to work your way up to better strength over time.

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Your doctor may be a drug dealer with Anna Lembke

Dr. Anna Lembke is the chief of addiction medicine and an assistant professor at Stanford University School of Medicine. She is also the author of the new book, Drug Dealer MD, which examines the layers of issues surrounding the prescription drug epidemic.

Dr. Lembke explains that the number of prescriptions for opioid prescription drugs quadrupled between 1999 and 2010. While attempting to better treat pain, the risk of overprescribing was underestimated, causing an epidemic involving a complex web of both patients and doctors.

Once addicted, the patient’s behavior is driven by a physiologic craving to use, causing them to go to great lengths to obtain the drug. Dr. Lembke describes several techniques that patients can use:

1. Psychfance – Flattering the doctor and abusing the doctor-patient relationship.
2. Senators – A filibuster technique where patients wait until the last 30 seconds of an appointment to ask for a prescription.
3. Exhibitionists – Using dramatic displays of emotion or pain to communicate the need for the medication.
4. Losers – Those who claim they lost their prescription or bottle of pills.
5. Weekenders – Those who call in for an early refill on the weekend when their regular doctor is not around.
6. Doctor shoppers – Patients who visit multiple doctors to get a similar or same prescription.
7. Impersonators – Those who pretend to be different people to get multiple prescriptions.
8. Dynamic Duo – Two against one, typically a patient and his/her mother.
9. Twins – Anyone in the healthcare field with an addiction and who can navigate the system more cleverly.
10. City Mice and Country Mice – Medically savvy patients and those who act unknowledgeable.
11. Bullies – Patients who threaten to sue or call patient relations.
12. Internet Copycats – Those who get advice on the internet about deceiving doctors.
13. Little Engines That Could – Those who want to get off the medication, but continue to have excuses as to why they need to refill.

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Your cholesterol matters with Dr. Richard Furman

Dr. Richard Furman is a retired vascular surgeon and the author of the new book, Your Cholesterol Matters.

Dr. Furman explains that our total cholesterol is made up of LDL, bad cholesterol, and HDL, good cholesterol. If we’re not doing something about the high levels of LDL in our blood, this will negatively impact our arteries and our overall quality of life. This is because LDL acts as tiny splinters that get into the walls of arteries. On the other hand, HDL acts as a small police car that travels through arteries and plucks out and disposes of the LDL. Ideally, one would have a total cholesterol below 200, with LDL being below 100 and HDL being above 50.

If you’re trying to reach ideal cholesterol numbers, you should first try to reduce LDL through eating healthy. Medical literature has shown that there are bad fats that cause damage to arteries through LDL found in red meats, dairy, and fried foods. Studies show that if you cut out bad fats, but substitute sugar for those bad fats, that also hurts your arteries. Instead, you must substitute bad fats with good fats, such as fish, nuts, and olive oil.

In addition to reducing LDL, you can also increase HDL levels. This is achieved through losing weight if you are overweight and exercising regularly. These activities, when combined with eating an appropriate diet, will help to bring your cholesterol numbers into the ideal range.

The more you know about managing your cholesterol, the easier it is to adopt the lifestyle that will add years and quality to your life. To connect with Dr. Furman, you can email him at dfurman@samaritan.org.

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11 best sleep tips

We know sleep is important, yet many of us are not taking the appropriate steps to ensure we are getting the best sleep possible. This is critical, as our bodies use sleep as a time to rebuild, repair, and perform other basic functions to maintain our health.  Why is quality sleep so elusive for some people? It really comes down to your lifestyle. Here are 11 great sleep tips:

We know sleep is important, yet many of us are not taking the appropriate steps to ensure we are getting the best sleep possible. This is critical, as our bodies use sleep as a time to rebuild, repair, and perform other basic functions to maintain our health.  Why is quality sleep so elusive for some people? It really comes down to your lifestyle. Here are 11 great sleep tips:

1. Avoid caffeine – Do not drink caffeine prior to bedtime, as it can take your body hours to process the caffeine, which may keep you awake longer.
2. Avoid alcohol – Consuming alcohol keeps you from reaching deeper layers of sleep.
3. Avoid sleeping medications – These drugs make you fall asleep, but you are not getting the quality rest and repair needed during that sleep. For some, these medications can also cause a dependency.
4. Avoid screens – Almost all screens use blue light as their source, which tells your body that it’s still daytime and interrupts your natural cycle. Turn off devices 30 minutes before bedtime.
5. Set a bedtime and keep it a ritual – This will make it easier for your body to adjust.
6. Read fiction – This will allow you to relax and not stress about tasks.
7. Dark room – Cover up any lights and don’t use a television.
8. Cold room – 63 to 68 degrees is optimal for better sleep.
9. Quiet room – Use a box fan to provide a neutral sound to cover up any outside noise.
10. Go to bed early enough to wake up without alarm clock – Work with your natural sleep cycles.
11. Sleep alone – Stirring during the night can disturb sleep. Consider sleeping alone for a few nights if this is an issue.

By adopting these 11 tips for better sleep, you will surely see a positive impact on your quality and quantity of sleep, as well as your overall health.

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