Health, especially in people nearing the second half of their life, improves greatly if you lose a few unwanted pounds. In some instances, you can actually reverse or even cure disease or chronic illness through weight reduction and improved eating. The body is a miraculous machine; unfortunately, most people treat their cars better than they do their bodies. Nobody would ever think of putting disease fuel into a car that requires unleaded gas, yet we put all kinds of unhealthful foods into our bodies every day

Diseases Are Created
So often we think of disease as an unfortunate condition that we “catch” much in the same way that we catch colds or airborne viruses. But that’s not true. Diseases like Type 2 diabetes are created and manufactured inside us. What we eat has a direct affect on how our body reacts, how it stores fat and how it wards off ills. Sugar grows cancer. Eating sweets or sugar-producing foods can provide the chemical makeup some bodies respond to and encourage cancer growth. Likewise, minimizing these foods can help ward off cancer, diabetes and many other diseases.

People have reactions to certain types of foods that are not related to the chemicals or fats those foods contain, either. Food allergies, intolerances and sensitivities are three separate food reactions that may be very dangerous to your health, can affect weight loss or weight maintenance efforts, and may even cause death. Indigestion, nausea, skin rashes, and sinus congestion can all be indications of food allergies. Your inability to lose weight when you know you are doing everything right is another indication that sensitivities may be present. Even reactions to non-caloric items like onion or artificial sweeteners may cause your body to retain unwanted fat by metabolically slowing down. Simple food sensitivity tests can be performed by a family doctor. This test is highly recommended to help determine which foods should be avoided or, at least, minimized if you have any reason to believe that this may be an issue for you.

Know Your Body
If we listen, our body will usually tell us just about everything we need to know in order to nutritionally fortify it properly. When you learn more about your body and how you feel, good health and longevity is much more achievable. Drinking at least eight 8-ounce glasses of water daily will help you stay hydrated and flush fats & toxins from your body at the same time.

We are what we eat. It’s amazing how often we forget that. To assume that there is no connection between the food we eat and the health we enjoy is nonsensical. Today, 89% of the calories in a “Standard American Diet” come from fat and starchy carbohydrates. These statistics can logically be attributed to the food industry’s focus on marketing fast and easy carbohydrate food and snack items to the public. This is a formula for disaster and it has occurred with a vengeance. Is it no wonder that, as a result, our population is:

• Sicker than ever
• Experiencing an epidemic of heart disease, diabetes, asthma, arthritis, cancer, ADD, autism, and auto-immune disease in YOUNG people
• Spending almost as much as the military budget on health care • More obese and overweight than ever (66% of Americans)
• Living a longer percentage of life afflicted with more disease

Chemical Invaders Maintaining a healthy weight and fighting disease is not about discipline and willpower. It’s about eliminating deficiencies, balancing hormones and nutritionally preparing your body, every day, to be efficient. But, where do you start?

Simply eating the right food isn’t enough if your body doesn’t properly absorb the nutrients that food contains. So many people are overweight AND malnourished at the same time. Prescription drugs and herbal remedies often fight each other and leach important vitamins and minerals out of the body. More supplementation is not always better if you don’t know how much of a specific nutrient your body needs. Taking too much of something can cause toxicity, and a whole host of other problems. Even over-the-counter items can be dangerous if they are taken in excess or with other products that contain ingredients that do not mix well.

Government statistics indicate that you, as an average American, are consuming approximately twenty pounds of chemicals and food additives each year and as much as forty pounds if fast, frozen or convenience foods are a regular part of your diet. Your metabolic problems, hormone conditions, diseases and aging are all caused by cumulative : free-radical damage. Wouldn’t you like to fight these chemical invaders?

Many food additives can cause your body to misidentify foods and process them through the system inefficiently. Your immune system is greatly challenged because it cannot detoxify these elements from the foods you are eating fast enough. Many of these foreign chemicals slip through and float directly into your bloodstream as if you have a virus or other kind of bacteria in your system. Therefore, eat fresh fruits, vegetables and meats whenever possible and avoid anything th at comes in a package, box, wrapper or can. If a food remains as nature intended, rather than manipulated in some processed way, it will be a lot safer and healthier to eat.

Better Quality of Life
Good health isn’t an accident. It takes work. Sometimes, it takes discipline. Nobody gets bitten by the “cancer bug” or is hit by the “diabetes virus.” These are not germs that fly around and infect the unlucky. They are diseases and conditions that we perpetuate by allowing them into our bodies in the form of chemicals and hydrogenated fats or oils, oftentimes hidden in our food. Fight back! Eat right, take your vitamins and exercise. Even walking ten minutes a day will keep you healthier and improve your quality of life.

We are all biochemically different and there is no “one size fits all” solution to health challenges. Be patient and seek the information you need in order to address your weight and improve your health. It is certainly worth the effort.

I spent seven years helping patients with kidney disease and related heath challenges as a physician in a high-level, high pressure nephrology practice in Boca Raton, Florida. Today, I’m proud to be helping people in a different, even more rewarding way, by teaching them to heal themselves through Bikram yoga.

Although financially rewarding, my medical practice allowed me no personal life, and the stress was taking a toll on me. I took a break and began researching yoga as a means for both physical and emotional fitness. Always interested in health and fitness, I worked out every day, spending at least three days a week with a personal trainer and playing tennis several times a week. I found that lifting weights, however, made me look bulky.

Someone told me about Bikram yoga, so I found a local studio and gave it a try. It was the most challenging physical activity I had ever experienced in my life. The hour and a half practice consists of 26 poses done in a room heated to about 106 degrees. The poses require such concentration that your mind is forced to rest the entire class. In the end, you feel cleansed both physically and emotionally. I was hooked immediately. I call it Approach to Fitness and Health.

I began my own personal practice of Bikram and in October 2006 opened my own Bikram studio in Lighthouse Point, Florida and completed the nine-week training to become a certified Bikram instructor. As a physician, I carefully studied the medical benefits of Bikram and have seen firsthand how my own students have been able to shed pounds, reduce stress and eliminate dependency on medications.

For centuries, the great yogis of the world have known the power of using the breath to heal and calm the body; therefore, all forms of yoga are wonderful for improving health. I’ve personally found, however, that Bikram offers some unique and lasting benefits.

Bikram yoga, the Yoga College of India, was founded by Bikram Choudhury, who developed this form of yoga after suffering a depilating injury. At 17, he injured his knee during a weight-lifting accident. European doctors told him he would never walk again. Having practiced yoga since the age of 4 and retired as the All-India National Yoga Champion, he did not accept their pronouncement and had himself carried back to his yoga master, Bishnu Ghosh. Six months later, his knee had totally recovered. Ghosh was a celebrated physical culturist and the first to scientifically document Yoga’s ability to cure chronic physical ailments and heal the body.

Bikram was asked by Ghosh to start several Yoga schools in India. The schools were so successful that at Bishnu’s request, Bikram traveled to Japan. Today, his yoga is taught around the globe. The overall medical benefits to this form of yoga range from reducing high blood pressure to curbing thyroid disease. Each pose focuses on bringing specific health benefits to the body.

For example, here are the specific benefits of the first 10 poses in a Bikram class:

1. Standing deep breathing By helping the lungs reach their maximum expansion capacity, this pose can help clients with asthma and shortness of breath. It also increases circulation to the entire body.

2. Half Moon with Hands to Feet This pose provides quick energy and vitality, heating up the body; trimming the stomach, buttocks, hips and thighs; and improving the flexibility of the spine. In addition, blood circulation to the brain and legs is improved and the hamstrings are stretched out.

3. Awkward Pose People with generalized and gouty arthritis are known to benefit from this pose, which helps tone the legs and arms and strengthen and trim the body. By heating and energizing the body, this pose also makes the hip joints more flexible, relieves joint and muscular pain, and increases circulation to the knees and ankles.

4. Eagle Pose The pressure exerted by the crossing of the legs while balancing helps improve circulation to the sexual organs, thus helping to improve sexual vitality. This pose improves the flexibility of the 12 major joints in the body.

5. Standing Head to Knee The heart rate increases in this pose, which requires deep concentration, determination and patience. It’s great for the cardiovascular system.

6. Standing Bow Pulling Pose Increased circulation to the heart and lungs and improved elasticity of the spine are among the benefits of this pose, which requires a balance between strength and flexibility. It also activates the digestive system.

7. Balancing Stick Pose All arteries of the heart receive blood flow in this pose, theoretically clearing blockage in the arteries by flushing out the major coronary arteries. It also builds strength in the lower extremities, and works all muscles of the spine and lower extremities.

8. Standing Separate Leg Stretching This pose is known to help clients with depression, loss of memory and abdominal obesity. It increases circulation to the brain, releases tension in the lower back muscles, pushing the stomach in, and strengthens the diaphragm. Correctly done, the pose also helps to increase circulation to the adrenal glands because of the inverted position of the head.

9. Triangle Pose Known as the “master pose” because it works muscles, nerves, and tissues in the body, this pose theoretically flushes out the kidneys and increases the heart rate. Medical benefits can include relief from high blood pressure, hip and back pain, spondylitis and frozen shoulder. It can help general mobility.

10. Standing separate head to knee This pose has been known to help clients with depression, loss of memory, thyroid problems (mainly hypothyroidism) and diabetes. The pose requires the tucking in of the chin and placement of the forehead on the knee, which helps compress the thyroid, parathyroid glands and the thymus. In short, the poses, when done regularly and as directed, can help strengthen the body, inside and out, by bringing benefits to all muscle groups, the entire skeletal structure and internal organs.

As a trained physician, I’ve seen so many people heal their bodies and their minds through their practice of Bikram yoga. Seeing those results has been enormously rewarding. Even as a doctor, I stressed preventative medicine through lifestyle modifications. Bikram yoga allows me to take that philosophy to the next level.

We are all only born with one body until the day we take our last breath. We have to think carefully about what we are going to do to take the best possible care of the precious vessel we are given for our lifetime.

Touch
Touch is one of the most important components to good sleep. Your skin is the largest organ of your body!
• Cozy up in bed with soft (flannel or silk) pajamas, sheets and comforters.
• Keep it clean. A clean body clean bed and clean room can also help you sleep.
• Use your bed just to sleep.
• Snuggle with a stuffed animal.
• Treat yourself to a warm, relaxing bath if you have had a stressful day. A bath can help you unwind.
• Make sure the temperature in your room is comfortable for you.

Smell
In addition to touch from cozy fabrics, smell, too, is important in inducing sleep. Scented bath water, body lotions, oils, candles, sprays and scents to spread on bedsheets and pillows can help induce sleep, especially if they arouse a sense of relaxation and calm.
• For your body—Scented body wash, soap, shampoo, body lotion, body oil, bath powder, deodorant and body sprays.
• For your room—Scented sprays, air fresheners, scented plug-ins, incense, candles and fragrance lamps.
• For your sheets and other fabrics—Scented sprays, perfumes, detergent, fabric softeners and sachets. Some relaxing scents and essential oils to keep in mind when shopping are chamomile, lavender, neroli, rose, marjoram, jasmine, melissa, sandalwood and ylang-ylang, in addition to many others.

Sound
• Keep it QUIET!
• Keep earplugs handy if you sense a risk of loud noises near your bedroom or from outside.
• Try to find another room that has less noise, especially if your room is located on the periphery of a building, where outside insect, car, construction and animal noises are more prevalent and thus disturbing.
• Use thick walls, doors and window s to help keep outside noise to a minimum.
• Communicate to others living with you not to make noise when you are sleeping.

Sight
• Keep the room dark.
• Use heavy curtains that can cover windows completely.
• Try not to let light creep in from outside.
• Close doors all the way.
• Use eye masks.
• Do not use night-lights, and minimize the number of lights you keep on outside your house at night. Taste
• Avoid drinks with caffeine such as soda, coffee and tea, especially before going to bed. Caffeine is a stiimulant.
• Time your meal accordingly and eat enough so that you do not get hungry at night.
• Drink a glass of warm milk before going to bed. Try adding a little honey as well for flavor.
• Drink water throughout the day to help you sleep.
• Take multi-vitamins.
• Drink a warm cup of chamomile tea. Herbal teas do not have any caffeine.

6th Sense
• Read a relaxing book.
• Write in a journal.
• Meditate on peaceful, loving thoughts (i.e. nature, family, memories, moments, etc.), especially if the sleep disorder is related to anxiety.
• Listen to soothing music before going to bed or have someone sing or read to you.
• Exercise a couple of hours before your bedtime.
• Pretend you are a child again. Follow your senses to maintain good sleeping habits and thus avoid problems associated with a lack of sleep. See a doctor and take medications if your condition is serious. You can ask your doctor about melatonin, a hormone secreted by the pineal gland, a small gland in the brain. Its secretion increases at night (darkness) and decreases during the daytime. It helps regulate the sleep/wake cycle. It can be taken instead of benzodiazepines, which might lead to dependence, tolerance and withdrawals. Do not consider melatonin if you are pregnant, a lactating mother or desire pregnancy. Have a good night, sleep tight and keep your senses all right!

The thyroid is part of the body’s endocrine sys­tem, which helps regulate and control a person’s metabolism. It is a butterfly shaped gland laying on top of your windpipe on the bottom your neck. The thyroid gland is responsible for secret­ing the hormone known as thyroxin. This hor­mone is important to helping maintain a healthy state of balance in your body. The thyroid gland is involved in all body functions, and therefore, thyroid dysfunction may be represented in vari­ous ways clinically, unique to each of us. As in all endocrine disease, if there is an imbalance or ill­ness, our thyroid may not be producing the appropriate amount of hormone.

Hypo and Hyper-Thyroidism

There are two types of thyroid imbalances, each having their own specific symptoms to look out for. Hypothyroidism is the most common thy­roid imbalance, and the one most women often believe they have. It is caused by inflammation of the gland, called Autoimmune Thyroiditis, or Hashimoto’s disease, after Dr. Hakaru Hashimoto, who wrote his medical thesis on the disease in 1912.

When a person is stricken with Hashimoto’s dis­ease, their antibodies, which our body produces to fight off infection, may not recognize their own thyroid. This can lead to the thyroid under-functioning, or if it turns the thyroid on, over-functioning, which is called hyperthyroidism. Thyroid problems, and the presence of these antibodies, are more common in women ages 30 to 50. These problems are more likely to present themselves as a woman ages, oftentimes with an increased percentage of 5-15% in women who are 65 years and older, and occur more often in white and hispanic women than black women. Having thyroid problems in your family also increases your risk of contracting the disease. There are over five million Americans, men included, who suffer from hypothyroidism.

Tell-tale Signs of Thyroid Imbalance

The symptoms for hypothyroidism are many, and the severity depends on the degree of chemi­cal dysfunction and each woman’s perception of the symptoms. Thyroid blood testing is not a routine test, other than for newborns, in a regular check up. Therefore it is important for the patient to be aware of the symptoms and relay them to their physician so that the appropriate tests are ordered. The difficulty in diagnosing thyroid imbalance and its symptoms is that the symptoms are so nonspecific, that other condi­tions, such as menopause and life stresses, may be wrongly blamed on the thyroid gland.

Do you find yourself experiencing the following ailments: fatigue, weakness, weight gain, diffi­culty in weight loss, feeling cold, muscle aches and cramps, depression, mood changes, memory loss and longer, heavier periods? These are all pri­mary symptoms attributed to thyroid imbalance. You may also experience secondary symptoms, such as hair loss, dry skin, loss of skin color, decreased libido and swelling of the face or extremities.

There are a number of blood tests available if thy­roid imbalance is suspected, but the most impor­tant blood test is the TSH, Thyroid Stimulating Hormone, test. Our endocrine system is very clever, with internal checks and balances to make sure that the glands produce the appropriate amount of hormones. There are other glands in the body related to the endocrine system, like the hypothalamus for example, but it is the pituitary gland, which lies at the base of the brain, that acts as the “Supreme Court” of hormones and the endocrine system itself. The pituitary gland will secrete a hormone such as TSH, for the thyroid, or FSH, for the ovaries, in response to the needs of the body. If a condition arises, such as autoim­mune thyroiditis which can lead to hypothy-roidism, the TSH will be secreted in higher amounts in an attempt to make the thyroid make more of its hormone thyroxin. If the thyroid gland is unable to, then T4 thyroxin hormone will be low, and the TSH will be high. TSH levels that are higher than 5 are usually considered elevated.

The Treatment Process

Once it is determined that you have hypothy-roidism, your doctor can prescribe the appropri­ate treatments and medications to help bring the endocrine system back to a level of normal func­tion. Levothyroxine is a pure and synthetic ver­sion of the T4 hormone which is the most reliable and common treatment prescribed for thyroid imbalance. The dosage may need to be adjusted over several visits in order to find the amount that improves your symptoms and corrects the TSH to normal.

The optimal TSH level is different for every per­son, and may change over time, especially during times of stress, illness, or hormonal changes that occur with menopause. Some individuals treated with Levothyroxine will not feel their best even when their TSH is normal. These individuals might do better with a combination of the T4, and T3, the active form of the thyroxin hormone. This can be achieved by adding synthetic T3 to the Levothyroxine, or using another preparation compounded from porcine thyroid glands. This last preparation is commonly called “natural” thy­roid, and includes both forms of the thyroid hor­mone. While there are many herbal and homeo­pathic remedies touted to regulate thyroid performance on the market today, it is still imper­ative that you visit your doctor and get your TSH levels tested before beginning treatment of any kind. Only your doctor should determine which thyroid treatment is appropriate for you.

So before you throw in the towel and give up your healthy lifestyle resolutions, see your doctor and make sure your thyroid is not the culprit. Proper diagnosis and treatment will hopefully restore your feeling of well-being and health, and get your life back on track.

by Cristina Mata, M.D.

The “Silent” Killer

Periodontal disease results from bacteria and toxins in dental plaque that forms on teeth. If this plaque is not immediately removed, it hardens into tartar and must be removed by a dentist. The bacteria in plaque infects the gums and causes redness and inflammation, which destructs the tissues and bone that support teeth. If you notice inflammation or symptoms such as persistent bad breath, gums that bleed easily when brushed, separation between gums and teeth, development of pus between teeth and gums and tenderness, contact your dentist immediately. Common causes of periodontal diseases include tobacco, hormones, genetics, stress, medications, poor personal hygiene, nutrition and systemic diseases.

Women need to be aware that natural changes in their hormones and health can greatly affect various systems throughout their body. Many people are not aware of the connection between hormonal changes and periodontal disease, which is referred to as a “silent disease.” Often many women do not realize they have a periodontal disease until it reaches an advanced state. However, at each stage of life there are steps women can take to prevent periodontal disease.

Beginning with the early stages of growth and development, when a young woman’s body matures and produces elevated levels of progesterone and estrogen, hormones can begin to increase gums sensitivity.

During this time, gums can become swollen, red and feel tender. Women commonly experience increased gingivitis beginning in the second or third month of pregnancy that may increase in severity through the eighth month. During this time women may notice gum swelling, bleeding and tenderness. Studies have shown a relationship between periodontal disease and pre-term, low-birth-weight babies. Any infection, including periodontal infection, is cause for concern during pregnancy. In fact, pregnant women who have periodontal disease may be seven times more likely to have a baby prematurely.

According to the American Academy of Periodontology, estrogen deficiency after menopause and consequent loss of bone mineral density has been shown to be associated with increased rate of tooth loss. These relationships may be explained by increased severity of periodontal disease in estrogen deficiency. On certain occasions a woman may also experience menopausal gingivostomatitis, in which gums may appear dry or shiny and bleed easily.

Smile Saver

The prolonged affects of periodontal disease are scary, and in some cases they can be deadly. Periodontal disease can cause bacteria to enter the bloodstream and travel to other organs to spread infection. The heart is one of the organs most susceptible to infection. In fact, heart disease affects more than 60 million Americans and is the leading cause of death in the U.S. Taking care of your periodontal health is a step in the right direction to a long, healthy lifestyle. By visiting a dentist on a yearly basis, brushing daily and correctly, eating healthy and being aware of changes or unusual symptoms in their bodies, women can avoid being at risk to periodontal disease.

Additionally, taking a daily Vitamin D supplement is just as essential as calcium for healthy teeth and bones. According to the Journal of Periodontology, vitamin D, also known as the “sunshine vitamin,” is made by the body through casual and minimal sun exposure. Both vitamin D and calcium counteract deficiencies and reduce bone resorption. Numerous studies indicate that vitamin D and calcium deficiencies result in bone loss and increased inflammation. Inflammation is a well-recognized symptom of periodontal diseases, which is why it has been suggested that calcium and vitamin D deficiency may also be a risk factor for periodontal diseases.

The combination of healthy gums, a healthy body and a healthy heart play vital roles in maintaining an overall healthy lifestyle.

by Marian Edalat

The advent of Penicillin at the turn of the 20th century ushered in a new era of health care, eradicating diseases that once proved deadly However,millions of bacteria are still all around us,and even thriving inside our bodies.

Good and Bad Bacteria.
Bacteria can be separated into two categories— those that harm and those that heal. Harmful, invading bacteria are responsible for making us ill with yeast infections and other chronic illnesses like acne and psoriasis; these conditions are generally treated with a strong course of antibiotics, meant to kill off the bacteria in your body. Antibiotics, however, can’t discriminate against the bacteria that are invading your body and those that are protecting it. Bacteria such as Lactobacillus Acidophilus live in your intestines, mucous membranes and other areas of the body, where they promote digestion and defend their “territory” against invading harmful bacteria.

The immune system is our body’s natural defense system that keeps us healthy, made up of natural killer cells, lymphocytes, and macrophages; collectively, this network functions primarily against bacteria, viruses, fungi, and parasites.

In some cases, the use of antibiotics can even hinder immune function. For example, in one study, children who took amoxicillin for an ear infection suffered two to six times the recurrent rate of ear infections than those children who took a placebo. The physical symptoms caused by bad bacteria appear much more quickly than the good bacteria can get to the site of infection to take up the fight, making most people reach for an antibiotic.

New Strains of Bacteria
Overuse of antibiotics has resulted in new, mutated, and resistant strains of bacteria, which are responsible for the recurrence of diseases once eliminated from society. Millions of dollars are now being spent to prepare the United States against an outbreak of the avian strain of flu, generally in the form of anti-viral drugs and vaccines. However, according to the Centers for Disease Control, cases of the H5N1 (avian) strain of the bird flu have been confirmed in humans since 1997. So why the sudden, amplified concern?

Overuse of antibiotics has led to the current crisis. According to Mitchell L. Cohen of the Centers for Disease Control, “Unless currently effective antimicrobial agents can be successfully preserved and the transmission of drugresistant organisms curtailed, the post-antibiotic era may be rapidly approaching in which infectious disease wards housing untreatable conditions will again be seen.”

The fact that strains of A influenza (both human and avian) are constantly mutating due to the onslaught of antibiotics and anti-viral drugs has left doctors and scientists with no recourse of action and humans highly susceptible. There are some preventative measures that can be taken, however, to boost immune function and prepare you against the worst of invading organisms.

A properly functioning immune system is the key to health and longevity, being the main defense against infection, environmental poisons, cellular decay, and cancer. There are many proven steps you can take to stay healthy. To boost immune function, I recommend an approach that incorporates lifestyle changes along with supplements that have clinical research demonstrating efficiency.

Support Immune Function
The use of a probiotic (which promotes the life of the healthy bacteria living in and protecting your system) can boost immune function by inhibiting the growth of harmful bacteria and increasing resistance to infection; healthy bacteria produce substances called bacteriocins, which act as a natural antibiotic by raising local levels of acidity. Preclinical studies (published in the Japanese Journal of Infectious Diseases) have shown that influenza virus infection is preventable when a probiotic such as Aged Garlic Extract is added to the diet for ten days prior to viral infection and it is also as effective as a vaccine treatment.

The role of healthy bacteria in the body is not limited to immune function. They are likewise responsible for producing some B vitamins and lactase (the enzyme the body uses to digest dairy products), as well as acting as an anti-carcinogen and helping to recycle estrogen (thereby reducing symptoms of menopause and preventing osteoporosis).

Probiotics have also been shown to reduce allergic reactions. B. Bifidum plays a role in suppressing allergic reactions by reducing the production of Immunoglobulin E (a class of proteins that release antibodies in response to an allergen). By enhancing the immune system with a probiotic, the conditions in the body can be changed, making allergic reaction less likely. When shopping for a good probiotic, look for bacteria names like L. acidophilus, B. bifidum, and B. longum; these are some of the most productive strains of bacteria found in the body (the antibiotic which L. acidophilus produces will kill 50% of 27 different disease-causing bacteria).

Preventative Measures Likewise, there are other steps to take to promote your own health and longevity. There are many factors that can hamper immune function, such as stress, smoking, lack of sleep, poor diet, and nutritional deficiencies. Here are my top ten tips for supporting immune function:
1) Wash your hands regularly or use hand sanitizer. This is the best way to prevent the spread of bacteria and viruses.
2) Eat plenty of fruits, vegetables, and mushrooms. These foods are loaded with vitamins, minerals, and phytonutrients that help to support immune system function.
3) Minimize sugar and refined starches. These foods hamper immune response.
4) Drink plenty of fluids. Fluids help the body eliminate toxins and prevent dehydration.
5) Don’t smoke, and avoid second-hand smoke. Smoke damages mucous membranes in your nose, throat, and esophagus, making it easy for viruses to invade the body.
6) Minimize alcohol. Alcohol is dehydrating and hard on the liver, our key detoxifying organ.
7) Relax and de-stress. Stress interferes with immune function by releasing hormones that break down the body.
Get regular, moderate-intensity exercise.
9) Ensure adequate sleep. Proper rest is essential for immune health.
10) Take immune-boosting supplements. Get started with vitamin C, aged garlic extract, and probiotics.

There is a revolution going on in medicine,about which most Americans and many of their doctors are unaware. It has to do with something called insulin resistance.

Your body needs the hormone insulin to handle carbohydrates, foods your digestive system breaks down to sugar. Recently, researchers discovered that people who are overweight make plenty of insulin, but their bodies become resistant to its effects. Consequently, they have to make five or six times the normal amount to handle certain carbohydrates. And that’s a big problem. Too much insulin, whether taken as medication or produced by the body, consistently makes people fat.

Researchers have been zeroing in on the foods that trigger excessive insulin secretion. As you would expect, the culprits are carbohydrates, but not all carbs—only ones that flood the bloodstream with too much glucose too fast. Scientists measured the effects of various carbs on blood glucose and rated them on a scale called the glycemic index. A few diet book authors spotted this research and published lists of the glycemic indexes as guides for weight loss.
Unfortunately, the glycemic indexes did not turn out to be as helpful as dieters hoped. They actually seemed to increase the number of forbidden foods. The indexes of many healthy foods were higher than those of obviously fattening ones. For example, the glycemic index of carrots was higher than spaghetti. The result was more, not less, dietary confusion.

Actually, the scientists that developed the glycemic indexes never intended them to be used as guides for dieters. The problem is that the amounts of food they used to obtain these measurements bore no relationship to the amounts people typically eat. For example, to measure the glycemic index of carrots, researchers had to use seven full-size carrots, but to get readings on spaghetti, they only had to use one cupful. Of course, most people don’t eat seven carrots in one sitting, but they often consume a cupful or more of spaghetti.

Getting It Right:Glycemic Loads

Recently, scientists developed a rating system that corrects glycemic indexes for the amounts people typically eat. It’s called the glycemic load and unlike the glycemic indexes, it clearly separates foods that trigger excessive insulin secretion from ones that do not. This might seem like a mundane technicality but pay attention! It makes a world of difference when it comes to losing weight.

As it turns out, only a few foods are responsible for the excess insulin secretion that causes most people’s weight gain. The culprits are mainly
a) foods that contain high concentrations of starch and
b) sugar-containing beverages.
All of the offending foods share the following attributes:
• They are truly “unnatural” in that they were introduced into the human diet only recently in the span of human existence.
• They have a peculiar digestive pattern in which they pass through your mouth without stimulating your taste buds then turn to sugar as soon as they reach your intestines.
• They enter your bloodstream in the first few inches of your intestines, never traversing the remaining twenty-two feet where many weight-regulating hormones come from.
• They drive your blood sugar levels to heights never experienced by your prehistoric ancestors.
• Aside from being a source of calories, they are of no nutritional value.

For hundreds of thousands of years before th advent of agriculture about ten thousand year ago, humans consumed what we would con sider an extremely low glycemic-load diet Hunter-gatherers ate mainly meat and crud vegetation such as unripe fruit, grasses an roots. Starch was a miniscule part of their diet We now eat hundreds of times more starch an sugar than our prehistoric ancestors did an some people’s bodies can’t handle it. It’s trigger ing epidemics of obesity and diabetes.

Here’s the good news. It’s easy to reduce th glycemic load of your diet. Even folks why don’t have much self-discipline can do it because it doesn’t require dieting in the usual sense of the word. You can reduce the amount of insulin your body has to make just by replacing a few largely tasteless foods with richer more flavorful choices.

There’s another way to reduce the amount o insulin your body has to make and that’s wit exercise, but not the sweaty, strenuous kind. I you add thirty minutes of walking four days week to a low glycemic-load diet, your insuli levels will drop like a rock, fat globules will clea from your blood, you’ll feel calmer and mor energetic because the highs and lows of bloo sugar will level out, and you will have remove the driving force behind your weight gain.

Perhaps, the best news of all is that lowering your glycemic load doesn’t require giving u sweets. In fact, candy is recommended.

By Rоb Thоmpsоn, M.D.