Dr. Clark's WELLNESS NEWSLETTERS

Dr. Carolyn Chambers Clark's

WELLNESS NEWSLETTER #2

Greetings Wellness Enthusiast,

This issue is devoted to Eating Well. In it, I've included some self-care ideas that can enhance your Wellness.

With the holidays approaching, anxiety and depression are often on the rise. Whole foods can ward off anxiety and depression, according to an article in the American Journal of Psychiatry.

The researchers looked at what influences the development of depression and anxiety in more than 1,000 women and found mental state can be modified by diet.

Results:

 A dietary pattern characterized by vegetables, fruit, meat, fish, and whole grains was
associated with lower odds for depression and anxiety.

 A "western" diet of processed or fried foods, refined grains, sugary products, and beer was associated with higher odds for depression and anxiety.

Conclusions: They concluded that if you eat junk foods you're more likely to be anxious and depressed. If you eat whole foods, you have a much lower risk of being either anxious or depressed.

But one caveat here, high-quality meat is difficult to come by in the United States. This is because most of the cattle in North America are raised — from birth to death — in feed lots, where they are fed a corn-based diet.

This method of raising cattle may have a "profound impact" on the quality of the meat because it increases saturated and decreases very important good fatty acids. In contrast, in Australia, beef and lamb comes from pasture-fed animals who contain a much healthier fatty acid profile.

So, if you plan to eat meat as part of your anxiety and depression food plan...

1. eat Australian meat

2. find animals who are pasture-fed

3. contact meat producers in this country to request they go back to pasture-fed animals

Can you eat well during the holidays?

Want to make your holidays stress free? Here are some ideas...

1. You're hosting a meal. Make it potluck. Ask each person to bring a specific part of the meal. One to bring the salad, one to bring the potatoes (precooked), one to bring the vegetables, one to bring dessert, etc. That leaves you with a roast or turkey or something easy you can shove into the oven and let it cook by itself. Avoid multistep entrees like lasagna. Call up the day before and remind each person that you're counting on them to bring whatever it was they agreed to bring. Make suggestions if they're stumped on how to bring what they promised to bring, but avoid letting them out of their agreement.

2. You're going to someone else's home. Agree to bring something simple, e.g., a prepared salad, your favorite dessert that you can make several days before and requires minimal work, a prepared vegetable casserole.

3. You're there and someone starts to talk about something that upsets you or tension is rising. Ask somebody to talk about their best holiday ever or ask each person to tell about their best holiday. If no one else will, break the ice by telling about your best holiday and why it was so special. This will not only distract people from getting into old negative patterns, but will provide some happy memories to aid digestion and enhance the holiday.

4. If someone asks you an embarrassing or upsetting question you have the option to overreact, ignore it, change the subject, or give a short answer.

5. Someone asks you, "When are you going to have a (another) child? Some possible stress free responses: "I'm not sure. Please pass the potatoes, Uncle John, and remember when we bobsledded down that big hill last year?"

6. Someone asks you, "When are you going to settle down and find the right girl/boy" Some possible responses: "I guess when it's the right time." or "I guess when I'm ready. When did you and Dad decide to settle down together?" The second response not only answers the question, but puts the focus back on the questioner, and can provide you with helpful information about your parents, and can increase positive feelings for the other person.

7. Someone asks you, "When are you going to get a decent job?" Some stress free responses are: "I like my job. What was your favorite job?" or "What do you (or did you) like about your job?"

8. Someone tells you, "Have more food. What are you? On a diet?" Some possible stress free responses: "I'm pacing myself for dessert." or "Not right now, thanks, I'm just digesting this wonderful food. Your turkey (roast, salad, etc.) was wonderful. Maybe you can give me your recipe."

9. Someone asks you, "When are you going to lose weight?" Some possible stress free responses are: "That's my New Year's resolution. What's yours?" or "I am losing weight. I lost ___pounds this month."

10. Someone asks you, "When are you going to put some meat on those bones? You're so skinny." Some stress free responses are: "I like me the way I am." or "I gained ___pounds last month." or "I'm working on it. Please pass the potatoes (dessert, etc.).

Happy Holidays!

Pass this newsletter along to anyone you believe could benefit.

To subscribe to this newsletter, just and write your email address in the box at the top of this page.

For more information about wellness, click on http://www.carolynchambersclark.com and scroll down for free articles and e-books that may be helpful.

For some funny and entertaining e-books, click on http://freeandbargainebooks.blogspot.com and click on any cover running down the right side of the page for a description of the book and a way to go to amazon.com for free sample chapters.

     Dr. Carolyn Chambers Clark'sWELLNESS NEWSLETTER #3
                                                   Digestive Wellness

Holiday Greetings Wellness Enthusiast,

This issue is devoted to Digestive Wellness. In it, I've included some self-care ideas that can enhance your Well-being. With the holidays upon us, anxiety and stress are often on the rise. Strong feelings, poor eating habits, medications and prior diseases can affect your body's ability to digest your food, and can lead to stomach upset, heartburn, gas, constipation, diarrhea and related conditions.

You may think Oh, I'll just take an antacid if my stomach gets upset, but the April issue of Allergy contained a study showing that antacids can make you more sensitive to food allergens and may be a risk factor for food allergies.

Taking antibiotics or antacids, not chewing food properly, and eating foods that destroy the natural environment of your digestive system can lead to indigestion.

An article in the Journal of Nutritional Biochemistry examined evidence that lack of beneficial digestive enzymes can be a factor in not only indigestion, but also in some conditions such as obesity, cancer, and inflammatory bowel disease. Let's say you've been taking antibiotics, antacids, or have one of the above conditions. How can you make your holiday eating more wellness enhancing? 1.     No matter what you're eating, take your time and chew your food well.
2.     Focus on the taste of the food and not on your thoughts or feelings.
3.     Avoid reading or discussing anxiety- or anger-provoking topics while eating.
4.     Follow up a meal with a few tablespoons of plain yogurt with active organisms (check the label) or acidophilus or digestive enzyme capsules. An ounce or two of aloe vera gel, or a cup of mint, chamomile, fenugreek or fennel tea can also settle digestive upset. All of these are available online or at your local health food store; some may also be available at your supermarket or pharmacy.
5.     Consult with your local pharmacist to determine which of these is best for you, depending on your condition and which medications you're taking.
6.     If you are eating away from home, carry your chosen capsule with you and take as suggested on the label. Drink the aloe vera gel or use the tea bag to make a beverage.
Happy Holidays!
Pass this newsletter along to anyone you believe could benefit. To subscribe to this newsletter, go to http://www.carolynchambersclark.com and write your email address in the box. For more information about wellness, click on http://www.carolynchambersclark.com and scroll down for free articles and e-books that may be helpful.
For some funny and entertaining e-books, click on http://freeandbargainebooks.blogspot.com and click on any cover running down the right side of the page for a description of the book and a way to go to amazon.com for free sample chapters.

Dr. Carolyn Chambers Clark'sWELLNESSNEWSLETTER#4
                                    Sugar, yes? Sugar, no!

This newsletter is devoted to Eating Well. In it, I've included some self-care ideas that can enhance your Wellness.
Why is sugar important to wellness? Evidence is mounting that sugar is a major factor in overweight and chronic disease. The single largest source of calories for Americans is sugar, especially high fructose corn syrup found in sodas. A major problem with fructose is it is not used up by your body and what's left goes to your liver (an extra burden your body does not need), and then is deposited in your thighs and other outposts of body fat. Fructose use also results in triglycerides, which are more important to heart disease and stroke than cholesterol. (http://www.bupa.co.uk/individuals/health-information/health-news-index/25022011-triglycerides-important-in-stroke-risk)

Where is high fructose corn syrup found? High fructose corn syrup is not only in sodas, it's in other soft drinks, carbonated water, candy, yogurt, fruit juices, sports drinks, and every processed food from pretzels, baked goods, ice cream, bologna, to cheese spread. Even canned sweet peas may contain it.
Most infant formula has the same amount of sugar as a can of Coca-Cola. Another problem with added sugars is they may replace essential nutrients or contribute to the loss of essential nutrients. Added sugars should be less than 25 percent of your diet, according to a study by the National Academy of Sciences' Institute of Medicine.
The best preventive is to READ THE LABELS of whatever you ingest. You may be surprised...No wonder there is an obesity epidemic!
But, that's not the worst of it. Carrying around excess weight increases your risk for heart disease, kidney disease and diabetes.

A major problem with sugar is that it's addictive. http://www.princeton.edu/main/news/archive/S22/88/56G31/ The more we eat, the more we want. Add caffeine to the equation, as in chocolate, and the addiction-potential rises. Chocolate is being touted as a "health food" but can anything with fat, sugar, caffeine and that's so highly processed be healthy? You also have to ask, who is touting this?

Many other fresh or frozen, non-processed vegetables can provide your body with the benefits chocolate provides and won't addict you in the process.

What's a wellness alternative? I use stevia because it's safe, comes from a real plant, not a chemist's laboratory, has no calories, and even has healing attributes.
According to an evidence-based systematic review of studies of stevia, the plant can lower blood pressure and may help with glucose tolerance, which is good news if you have diabetes or you're prone to it because members in your family had it.
I use stevia in lemonade and to make my cranberry sauce. For a conversion chart to use stevia in cooking, go to http://www.stevia.net/conversion.html

                              What's wrong with other sugar substitutes?
Sucralose (Splenda) is NOT a sugar, but a chlorinated artificial sweetener in line with aspartame and saccharin, which may have cancer-causing effect.
·         Xylitol, glycerol, sorbitol, maltitol, mannitol, and erythritol are incompletely absorbed from your small intestine, for the most part, so they provide fewer calories than sugar but often cause problems with bloating, diarrhea and flatulence.
Agave syrup is typically highly processed and is usually 80 percent fructose.
Honey is about 53 percent fructose, but is completely natural in its raw form and has many health benefits when used in moderation, including containing as many antioxidants as spinach.
                                       Are Fruits Good or Bad for You?
Keep in mind that fruits also contain fructose, although an ameliorating factor is that whole fruits also contain vitamins and other antioxidants that reduce the hazardous effects of fructose.Juices, on the other hand, are nearly as detrimental as soda, because a glass of juice is loaded with fructose, and a lot of the antioxidants and important fiber are lost.

                        What Else Does Science Tell Us about the Health Impact of Fructose?
http://www.greenmedinfo.com/article/high-doses-fructose-raise-bp-and-cause-features-metabolic-syndrome
http://www.greenmedinfo.com/article/nocturnal-hypertension-has-occured-mice-consuming-high-fructose-diet
http://www.greenmedinfo.com/article/fructose-induces-gluconeogenesis-and-lipogenesis-which-may-result-adverse-metabolic-changes
http://www.greenmedinfo.com/article/high-fructose-corn-syrup-may-contribute-pathogenesis-nonalcoholic-fatty-liver-disease-nafld
http://www.greenmedinfo.com/article/higher-sugar-sweetened-beverage-consumption-associated-higher-serum-uric-acid-levels-and-sys
http://www.greenmedinfo.com/article/fructose-not-dextrose-accelerates-progression-chronic-kidney-disease-0
http://www.greenmedinfo.com/article/high-fructose-diet-induces-intracranial-atherosclerosis-and-enhanced-vasoconstrictor-respons
http://www.ncbi.nlm.nih.gov/pubmed/3240332   (fructose and heart disease)
http://www.greenmedinfo.com/article/fructose-consumption-may-worsen-condition-breast-cancer-patients
http://www.greenmedinfo.com/article/fructose-consumption-may-contribute-pancreatic-cancer-growth

Please pass this newsletter along to anyone you believe could benefit.To subscribe to this newsletter, go to http://www.carolynchambersclark.com/ and write your email address in the box. For more information about wellness, click on http://www.carolynchambersclark.com scroll down for free articles and e-books that may be helpful. For some funny and entertaining e-books, click on http://freeandbargainebooks.blogspot.com and Click on any cover for a description of the book and a way to go to amazon.com for free sample chapters.

                     Dr. Carolyn Chambers Clark'sWELLNESS NEWSLETTER #5

                                                        Drink More Water

Dear Wellness Enthusiast,

This newsletter is devoted to drinking water, why it's so important, and how to find the purest, best kind of water to drink.

I've included some self-care ideas that can enhance your Wellness.

Why is water important to wellness?Every living thing needs water to survive. The human body, which is made up of about 60 percent water, uses it to carry out basic bodily functions. You can't empty your bladder properly without enough water. You can't digest your food without enough water. Your blood can't flow easily without enough water. Your muscles and joints don't work right or feel good without enough water. Your skin can break out and look haggard without enough water.
On it goes...every function of your body needs water, and you need water to survive. Staying hydrated with water helps you look good and feel great.Signs you're not drinking enough water.

Unfortunately, the human body is not rigged to warn us when we need water. You probably don't even register thirst until you're already dehydrated. Not drinking enough water can lead to dehydration, which can cause headaches, back pain, fatigue and even muscle spasms. Drinking water helps to fight off these ailments.
Fatigued? Muscle pain? Weight gain? You may not be drinking enough water. Constipated? Drink more water.

                      How to Use Water To Lose Weight and Have Better Skin
Water is a healthy, zero-calorie appetite suppressant. Dietitians recommend downing a glass of water before giving in to a food craving. Studies show that water can help you feel full and therefore eat fewer calories. So, before you eat, drink a full glass of water. Beauty and skin issues. Drinking water flushes out harmful toxins in the body to help give you a radiant, healthy glow.

                            How Much Water Should You Drink Every Day?

How much water you should drink depends on your size, gender and activity level. The Institute of Medicine recommends that men consume about 13 cups of water a day and women consume about 9 cups a day.That's just if you're calm, not exercising, drinking coffee or alcohol, and not taking medicines. If you exercise or work hard physically, you need a cup of water every fifteen minutes during exertion. Carry water with you when you go for run or work in the garden.Drink more water if you're under stress and sweat a lot. To help clear your body of the toxins, drink more water. If you breathe polluted air, eat processed or nonorganic food, drink alcohol, take prescribed, over the counter, or recreational drugs, guess where the byproducts end up?
The answer is: in your liver and kidneys, which over time can be detrimental to those body organs.

                         Drinking Water Can Help You Prevent Disease & Symptoms

Prevention is always better than treatment. Here are some of the dis-eases, risks, and symptoms you may be able to prevent, or at least reduce, by drinking enough water:
·        Kidney stones
·        Heart disease
·        Menopausal temperature surges
·        Fever
·        Joint and muscle problems
·        Skin problems
·        Fatigue
·        Headache
·        Urinary tract infections

Drinking water, especially a glass before bed, can lead to waking up to more supple skin; less creaking and pain in your joints and muscles; more energy.

                                 What's the Best Kind of Water to Drink?
Because many pollutants escape into city drinking waters and many bottled waters contain tap water, the best source of drinking water boils down to two sources:
1.     Water that goes through reverse osmosis sources.
2.     Distilled water.
You will have to buy an under-the-sink reverse osmosis system if you want the reverse osmosis method. They're available online and in places like health food stores and Home Depot. You have to change the filters as recommended in the package.
You can buy a water distiller online also. It takes about four hours to make a gallon of distilled water, but you can do it while you're not at home, or even at night while you're sleeping.
Either way, don't put your drinking water in plastic bottles. Harmful chemicals can leak out of the bottles and you'll ingest them. These chemicals, called bisphenol A (BPA) and phthalates can produce developmental, reproductive, neurological, cardiovascular, metabolic and immune effects in your body.
Instead of plastic containers, buy a stainless steel bottle or two and carry that around. If you're gone all day, put a gallon of distilled water in your car or workplace.Even though all the minerals are taken out of distilled water and to a lesser extent reverse osmosis water, so are the pollutants. Reverse osmosis doesn't extract as many pollutants. If you're worried about getting sufficient minerals, eat more fruits and vegetables and take multi-minerals.Distilled water is also available in your grocery store, but it only comes in plastic bottles, which can leak the dangerous chemicals mentioned above. The amount leached depends on how long the water is in the bottle and the temperature of the bottle. See the References at the bottom of this newsletter for more information.
To improve your health and wellness, it's best to:
·        live in a relatively non-polluted area
·        not work in places that blast pollutants at you
·        switch to whole and organic foods
·        avoid alcohol (which also dehydrates you)
·        stop smoking and avoid smoky places; if your spouse or a familymember smokes, don't allow them to do so in the house; remember, you can get lung cancer from second hand smoke
·        stop taking drugs if you can*, or take less of them for starters
·        drink more distilled water to flush and cleanse your liver and kidneys; they work hard for you 24/7; do something nice for them and drink more water.
*If you're taking a prescribed drug, never quit cold turkey; it can be very dangerous. Many of these drugs are addictive and are very hard to stop once you start. Talk to your health care practitioner to see if you can gradually wean off a drug and do something less addictive and potentially harmful. Prevention is always the best action to take. When prescribed a drug, always ask your practitioner if you can take the lowest possible amount to get the desired effect, if there is something other than take the drug that you can do, and what the potential side effects are. No matter what your practitioner says, take responsibility yourself, and look up each drug you're taking (scan down the left hand side of the page at http://www.drugs.com) and find out how it might interact with other drugs and substances at: https://ecom.nhin.com/nhin/servlet/DrugInteractionEntry?CHAIN_ID=FROEDTER&STORE_ID=5124134&STORE_ID=5120693~~~Please pass this newsletter along to anyone you believe could benefit.To subscribe to this newsletter, go to http://www.carolynchambersclark.com/ and write your email address in the box. For more information about wellness, click on http://www.carolynchambersclark.com scroll down for free articles and e-books that may be helpful. For some funny and entertaining e-books, click on http://freeandbargainebooks.blogspot.com and Click on any cover for a description of the book and a way to go to amazon.com for free sample chapters.
References
Urol Int. 2012 Feb 7. Prevalence of Urinary Tract Infections and Its Risk Factors in Elementary School Students. Zincir H, Kaya Erten Z, Ozkan F, Seviğ U, Başer M, Elmalı F.
Public Health Rep. 2012 Jan-Feb;127(1):72-80. Atrazine exposure in public drinking water and preterm birth. Rinsky JL, Hopenhayn C, Golla V, Browning S, Bush HM.
J Chromatogr A. 2012 Feb 17;1225:45-54. Epub 2012 Jan 11. Analysis of halonitriles in drinking water using solid-phase microextraction and gas chromatography-mass spectrometry. Kristiana I, Joll C, Heitz A.
J Water Health. 2011 Dec;9(4):785-98. Occurrence of Aeromonas spp. in a random sample of drinking water distribution systems in the USA. Egorov AI, Best JM, Frebis CP, Karapondo MS.
J Clin Microbiol. 2011 Dec;49(12):4231-8. Epub 2011 Oct 12. Five-year outbreak of community- and hospital-acquired Mycobacterium porcinum infections related to public water supplies.Brown-Elliott BA, Wallace RJ Jr, Tichindelean C, Sarria JC, McNulty S, Vasireddy R, Bridge L, Mayhall CG, Turenne C, Loeffelholz M.
MMWR Surveill Summ. 2011 Sep 23;60(12):38-68. Surveillance for waterborne disease outbreaks associated with drinking water---United States, 2007--2008. Brunkard JM, Ailes E, Roberts VA, Hill V, Hilborn ED, Craun GF, Rajasingham A, Kahler A, Garrison L, Hicks L, Carpenter J, Wade TJ, Beach MJ, Yoder Msw JS; CDC.
J Toxicol Sci. 2011;36(4):469-78. Phthalates residues in plastic bottled waters. Al-Saleh I, Shinwari N, Alsabbaheen A.
Int J Environ Res Public Health. 2011 Feb;8(2):565-78. Epub 2011. Bottled water: United States consumers and their perceptions of water quality. Hu Z, Morton LW, Mahler RL.
J Water Health. 2010 Mar;8(1):192-203. The association of drinking water quality and sewage disposal with Helicobacter pylori incidence in infants: the potential role of water-borne transmission. Travis PB, Goodman KJ, O'Rourke KM, Groves FD, Sinha D, Nicholas JS, VanDerslice J, Lackland D, Mena KD.
Am Fam Physician. 2011 Dec 1;84(11):1234-42. Treatment and prevention of kidney stones: an update. Frassetto L, Kohlstadt I.
Heart. 2011 Aug;97(16):1359; author reply 1359. Epub 2011 Jun 16. Overnight dehydration increases the risk of a morning infarct. Thornton SN.
Biol Reprod. 2012 Feb 8. Mono-(2-Ethylhexyl) Phthalate (MEHP) Promotes Invasion and Migration of Human Testicular Embryonal Carcinoma Cells.Yao PL, Lin YC, Richburg J
Food Addit Contam Part A Chem Anal Control Expo Risk Assess. 2011 May;28(5):676-85. Migration of plasticizers phthalates, bisphenol A and alkylphenols from plastic containers and evaluation of risk. Guart A, Bono-Blay F, Borrell A, Lacorte S.
J Steroid Biochem Mol Biol. 2011 Nov;127(3-5):204-15. Epub 2011 Aug 27.Endocrine disrupting chemicals and disease susceptibility. Schug TT, Janesick A, Blumberg B, Heindel JJ.

                                             Dr. Carolyn Chambers Clark's
                                           WELLNESS NEWSLETTER#6
                                                   Sleep and Wellness

Dear Wellness Enthusiast,

This newsletter is devoted to sleep, why it's so important, and how to find the best sleep for you. I've included some self-care ideas that can enhance your Wellness.
                     Why is Sleep so Important to Wellness?
Sleep is necessary to your emotional and physical well-being. Sleep helps you rejuvenate, re-energize, and restore. While you sleep, your brain organizes and integrates new information, and repairs and renews your body.Sleep allows your body to rest and your mind to sort out your experiences and feelings.

                             Signs You're Not Getting Enough Sleep
Without enough sleep, your ability to perform simple tasks can decline greatly. You'll feel more irritable, have difficulty concentrating, and feel drowsy. If you don't get enough sleep, it can also affect your immune system and your ability to fight off an infection, and may put you at risk for an accident.
                   How Much Should You Sleep Every Day?
The average amount of sleep a day is six to eight hours, but the ideal amount for you is whatever it takes to feel refreshed and well rested in the morning and alert all day. Try waking up without an alarm clock to find out how much sleep you need.
                   What's the Best Way to Obtain Adequate Sleep?
·        Develop a daily exercise program that works for you; that way when you go to sleep, your body will be tired·        Avoid caffeine in food, drinks and drugs·        Take a warm bath or warm shower prior to retiring·        Avoid watching the news or violent and action/adventure shows prior to bedtime·        Drink a cup of chamomile tea (unless allergic to flowers) or Sleepytime tea prior to retiring·        B-complex capsules also work well for many people and have none of the side effects of sleep medications·        Place a cold cloth on your forehead to contract the blood vessels of the head and enhance drowsiness·        Avoid alcohol ·        Establish a regular bedtime and keep to it·        When unable to sleep after trying for fifteen minutes, get up and do some boring activity until you feel tired·        Avoid watching TV or reading in bed·        Avoid sugar in any form; it can cause you to wake up in the middle of the night·        If you can't sleep or wake up after falling asleep, eat a ripe banana or take several calcium tablets with a glass of warm milk to coax yourself back to sleep·        Look into using aromatherapy to help you sleep·        Set a sleep goal, track your progress and self-assess your success!

                                  Drugs Can Affect Your Sleep
Many drugs can affect your ability to sleep or feel rested in the morning. Prevention is always the best action to take. When prescribed a drug, always ask your practitioner if you can take the lowest possible amount to get the desired effect, if there is something other than take the drug that you can do, and what the potential side effects are. No matter what your practitioner says, take responsibility yourself, and look up each drug you're taking (scan down the left hand side of the page at http://www.drugs.com) and find out how it might interact with other drugs and substances at: https://ecom.nhin.com/nhin/servlet/DrugInteractionEntry?CHAIN_ID=FROEDTER&STORE_ID=5124134&STORE_ID=5120693
                                                            ~~~
Please pass this newsletter along to anyone you believe could benefit.To subscribe to this newsletter, go to http://www.carolynchambersclark.com/ and write your email address in the box. For more information about wellness, click on http://www.carolynchambersclark.com scroll down for free articles and e-books that may be helpful. For some funny and entertaining e-books, click on http://freeandbargainebooks.blogspot.com and Click on any cover for a description of the book and a way to go to amazon.com for free sample chapters.
References

Int J Geriatr Psychiatry. 2011 Dec 23. doi: 10.1002/gps.2834. Understanding insomnia in older adults.

López-Torres Hidalgo J, Navarro Bravo B, Párraga Martínez I, Andrés Pretel F, Téllez Lapeira J, Boix Gras C.

Am J Hum Biol. 2012 Jan 24. doi: 10.1002/ajhb.22219. Does inadequate sleep play a role in vulnerability to obesity? Knutson KL.

Nurs Res. 2011 Nov-Dec;60(6):405-12. doi: 10.1097/NNR.0b013e3182346249. Factors associated with sleep quality in pregnant women: a prospective observational study.Tsai SY, Kuo LT, Lai YH, Lee CN.

The effect of a simple traditional exercise programme (Baduanjin exercise) on sleep quality of older adults: A randomized controlled trial.Chen MC, Liu HE, Huang HY, Chiou AF.Int J Nurs Stud. 2012 Mar;49(3):265-73.

J Altern Complement Med. 2011 Sep;17(9):809-15. Employee use and perceived benefit of a complementary and alternative medicine wellness clinic at a major military hospital: evaluation of a pilot program. Duncan AD, Liechty JM, Miller C, Chinoy G, Ricciardi R.

Diabet Med. 2011 Nov;28(11):1362-72. Effects of Nordic walking on health-related quality of life in overweight individuals with type 2 diabetes mellitus, impaired or normal glucose tolerance. Fritz T, Caidahl K, Osler M, Ostenson CG, Zierath JR, Wändell P.

Acad Med. 2011 Jul;86(7):901-6.Using behavior change plans to improve medical student self-care.Kushner RF, Kessler S, McGaghie WC.

Complement Ther Clin Pract. 2011 May;17(2):116-21.Aromasticks in cancer care: an innovation not to be sniffed at. Stringer J, Donald G.

Best Pract Res Clin Endocrinol Metab. 2010 Oct;24(5):731-43.Sleep duration and cardiometabolic risk: a review of the epidemiologic evidence.Knutson KL.

Sleep Requirements and Education from https://www.employeebenefitswebsite.com/democanyon/index.php?box=Wellness&section=Health%20and%20Wellness&page=The%20Importance%20of%20Sleep&type=s&ref=sleep&img=sleep

                                 Dr. Carolyn Chambers Clark's

                                                WELLNESS NEWSLETTER#7
                                                    Joy, Purpose and Wellness

Dear Wellness Enthusiast,

This issue is devoted to joy and purpose, why it's so important, and how to find the best purpose for your life. I've included some self-care questions that can enhance your Wellness.
                    Why are Purpose and Joy so important to wellness?
Feeling alive, needed, and interested are all necessary to your emotional and physical well-being. Having a purpose helps guide your life and how you spend your time. If you're stuck in boring duties and meaningless tasks, it's difficult, if not impossible to feel well. Joy, of course, is an ultimate feeling that doesn't come often, but when it does, it brings color, a sense of clarity, and happiness that you're alive.Purpose and joy are also important to wellness because it's your perception of your purpose and joy that counts in your overall perception of wellness, not anyone else's. According to two new studies, children with cerebral palsy and adults severely restricted from action still report life satisfaction. It is their perception of their lives, not their actual ability to walk or move that counts. These studies provide evidence that no matter what your life circumstances, if you find purpose and joy in your life, you can be well.

Questions to Ask About Your Life Purpose and Joy
1. How am I contributing to the welfare and betterment of myself and others?
2. What is my goal for today?
3. What do I hope to accomplish by the end of the week? The end of the month? The end of the year?
4. How free am I to determine my life and what can I do to restore control?
5. Am I in a life-affirming or a life-destroying job and do I want to change that?
6. What values can I choose so my life purpose is more in line with who I am?
7. What must I sacrifice to attain my life purpose? Am I okay with that?
8. What must I learn or achieve to attain my life purpose? Am I okay with that?
9. Do I wake up each morning with enthusiasm for the day ahead? If not, what can I do to change that?
10. Which thoughts and feelings help me achieve my purpose, and how can I have them more often?
11. Am I going through the motions of my life or living my life to the fullest?
12. Am I dreaming about doing something wonderful, but don't make an attempt to try?
13. What else can I do to bring joy into my life? When will I start to do it?

What are the right answers to these questions?As you've probably guessed, there are no right answers. Only you can answer them in a way that's helpful and meaningful to you. They are guides to help you along your path to your life purpose and a joyful life.

Drugs Can Affect Your Life Purpose & Sense of Joy

Many drugs can affect your ability to think clearly, have the energy to pursue your lifelong goals, feel joy about being alive, and question whether you're on the right path.Prevention is always the best action to take. When prescribed a drug, always ask your practitioner if you can take the lowest possible amount to get the desired effect, if there is something other than take the drug that you can do, and what the potential side effects are.

No matter what your practitioner says, take responsibility yourself, and look up each drug you're taking (scan down the left hand side of the page at http://www.drugs.com) and find out how it might interact with other drugs and substances at: https://ecom.nhin.com/nhin/servlet/DrugInteractionEntry?CHAIN_ID=FROEDTER&STORE_ID=5124134&STORE_ID=5120693

Find out if there are things you can do, safer things, that can help you just as well as drugs can.
                                                    ~~~
Please pass this newsletter along to anyone you believe could benefit.
To subscribe to this newsletter, go to http://www.carolynchambersclark.com/ and write your email address in the box. For more information about wellness, click on http://www.carolynchambersclark.com scroll down for free articles and e-books that may be helpful.
For some funny and entertaining e-books, click on http://freeandbargainebooks.blogspot.com and Click on any cover for a description of the book and a way to go to amazon.com for free sample chapters.
References
Wellness from Within: The First Step. American Holistic Health Association, 1999.Wellness, Your Invitation to Full Life, John J. Pilch. Winston Press, 1981.J Cardiovasc Nurs. 2012 Apr 9. Predictors of Overall Perceived Health in Patients With Heart Failure. Carlson B, Pozehl B, Hertzog M, Zimmerman L, Riegel B.Disabil Rehabil. 2012 Apr 4. Children's perceptions of their cerebral palsy and their impact on life satisfaction. Chong J, Mackey AH, Broadbent E, Stott NS.

                       Dr. Carolyn Chambers Clark'sWELLNESS NEWSLETTER#8

                              Environmental Wellness & Epigenetics

This issue is devoted to environmental wellness, why it's so important, and how to make your home into a place that enhances wellness. I've included some self-care questions that can enhance your Wellness. Why is the Environment so Important to Wellness?The National Institute of Health estimated that 50-90% of all cancers are due to environmental factors. Here's another statistic for you: 82 percent of major industrial chemicals have not been tested for their toxic properties or links to specific diseases, and only a small proportion have been adequately tested for their ability to cause or promote cancer. This is why your actions are so important...What are some of these factors you may be able to exert control over? Drinking water, consumer products (everything from polyester clothes to eating meat or dairy products contaminated with dioxin or pesticides or hormones), air pollutants (including cigarette smoke and secondhand cigarette smoke), and even genetics.

                                   The New Science of EpigeneticsW

e used to think that genes predetermined your health. It's been discovered that genes are NOT self-regulating. Just because your parents gave you the genes for some illness or other does not at all mean you're doomed to cancer or heart disease or even Alzheimer's. Genes are merely blueprints, and these blueprints are activated and controlled by something else entirely, namely their environment—which includes diet, toxic exposures, as well as thoughts and emotions (more about these last two in a forthcoming newsletter), and more. All of these can create more than 30,000 different variations from each blueprint, allowing for an astounding amount of leeway in modifying the expression or "read-out" of each gene. Based on these findings, researchers are investigating the power of optimal nutrition to improve health and prevent chronic disease from occurring in the first place.
For example, the spice, curcumin (also called turmeric), has been shown to kill cancer cells, may prevent obesity, aging, inflammation and more. Silymarin or milk thistle (silibinin) also may have some of these qualities, especially cancer prevention or killing cancer cells once they occur. (See the references at the very end of this newsletter for examples.)
Questions to Ask About Your Environment
1. Is my living environment a place that invigorates me when I wake up and helps me relax and go to sleep at night?
2. Do I read all labels of whatever I buy and make sure my food products don't contain anything but the food I'm buying? (If you can't identify everything in the product that's only food, don't buy that brand; look for one that is pure food, not filled with additives you can't spell and don't recognize; likewise with salt, sugars (from maltodextrin to fructose or just plain sugar), and fats or oils unless it's only olive oil. You don't need them in your food and have been associated with reduced wellness).
3. Do I use natural cleansers (vinegar; soap and water) to clean my home? (Go to http://www.ewg.org/ and put the name of your product in the green box labeled "find something")
4. Are my beauty and/or shaving materials free of harmful ingredients? (Go to http://www.ewg.org/ and put the name of your product in the green box labeled "find something")
5. Do I smoke or live with someone who does?
6. Do I use pesticides (instead of soapy water or garlic spray) that may be compromising my health and wellness? If it kills bugs, it's got to have some effect on you, too. Go to http://www.ewg.org/ and put the name of your product in the green box labeled "find something")
7. Do I eat at least 5 cups of fresh or frozen vegetables and/or fruits a day to protect myself from pollution and other harmful environmental effects?
8. Do I sprinkle curcumin (turmeric) on my salads and cook with it to protect myself from cancer and neurological conditions? (Remember, it's not easily absorbed, so cooking with it may be your best bet, although it tastes great on salads, too)
9. Do I drink at least 10 glasses of reverse-osmosis filtered or distilled water a day to flush toxins out of my body?1
10. Am I constantly on my cell phone? An arm of the World Health Organization came out with a statement last year that cell phones may be carcinogenic. To protect yourself, use cell phones for emergency communication only.
11. What other sources of radiation am I exposed to that may not be necessary? (flying, X-rays, mammograms, cell phone towers, etc.) See References at very bottom of this article.

Drugs Can Affect Your Internal Environment Many drugs can affect your ability to think clearly, have the energy to pursue your lifelong goals, feel joy about being alive, and be well. Prevention is always the best action to take. When prescribed a drug, always ask your practitioner if you can take the lowest possible amount to get the desired effect, if there is something other than take the drug that you can do, and what the potential side effects are. Your practitioner may not take the time to enumerate them, so always read the inserts that come with the drug and detail the potential side effects before taking the drug. (Some drugs are addictive and once you get on them, it's very difficult, and sometimes impossible to get off them; see Lalive AL, Rudolph U, Lüscher C, Tan KR. (2011). Is there a way to curb benzodiazepine addiction? Swiss Medicine Weekly 19;141:w13277 and Stene LE, Dyb G, Tverdal A, Jacobsen GW, Schei B.(2012). Intimate partner violence and prescription of potentially addictive drugs: prospective cohort study of women in the Oslo Health Study. BMJ Open 2(2), e000614; to read the abstract, go to www.pubmed.com and put the last name of all the authors in the search box at the top of the page and the article will abstract will pop up).
No matter what your practitioner says, take responsibility yourself, and look up each drug you're taking (scan down the left hand side of the page at http://www.drugs.com) and find out how it might interact with other drugs and substances at: https://ecom.nhin.com/nhin/servlet/DrugInteractionEntry?CHAIN_ID=FROEDTER&STORE_ID=5124134&STORE_ID=5120693
Find out if there are things you can do, safer things, that can help you just as well as drugs can. ~~~Please pass this newsletter along to anyone you believe could benefit.To subscribe to this newsletter, go to http://www.carolynchambersclark.com/ and write your email address in the box. For more information about wellness, click on http://www.carolynchambersclark.com scroll down for free articles and e-books that may be helpful. For some funny and entertaining e-books, click on http://freeandbargainebooks.blogspot.com and Click on any cover for a description of the book and a way to go to amazon.com for free sample chapters.ReferencesRole of epigenetics in pharmacotherapy, psychotherapy and nutritional management of mental disorders. Peedicayil J. (2012) J Clin Pharm Ther. 2012 Mar 26. doi: 10.1111/j.1365-2710.2012.01346.x. [Epub ahead of print]
Epigenetic mechanisms in anti-cancer actions of bioactive food components-the implications in cancer prevention. (2012). Stefanska B, Karlic H, Varga F, Fabianowska-Majewska K, Haslberger AG.Br J Pharmacol. 2012 Apr 27. doi: 10.1111/j.1476-5381.2012.02002.x. [Epub ahead of print]PMID: 22536923
Epigenetics in autism and other neurodevelopmental diseases. (2012).Miyake K, Hirasawa T, Koide T, Kubota T. Adv Exp Med Biol. 2012;724:91-8.
Interplay of early-life nutritional programming on obesity, inflammation and epigenetic outcomes. (2012). Martínez JA, Cordero P, Campión J, Milagro FI. Proc Nutr Soc. 2012 May;71(2):276-83. Epub 2012 Mar 6.
Anti-Cancer Effects of Curcumin On Head And Neck Cancers. (2012).Gao W, Chan JY, Wei WI, Wong TS. Anticancer Agents Med Chem. 2012 May 2. [Epub ahead of print]
Curcumin Attenuates β-catenin Signaling in Prostate Cancer Cells through Activation of Protein Kinase D(2012). Sundram V, Chauhan SC, Ebeling M, Jaggi M. PLoS One. 2012;7(4):e35368. Epub 2012 Apr 16.
Autophagy, polyphenols and healthy ageing.(2012). Pallauf K, Rimbach G. Ageing Res Rev. 2012 Apr 6. [Epub ahead of print]
Curcumin inhibits tumor proliferation induced by neutrophil elastase through the upregulation of α1-antitrypsin in lung cancer. (2012). Xu Y, Zhang J, Han J, Pan X, Cao Y, Guo H, Pan Y, An Y, Li X. Mol Oncol. 2012 Apr 2. [Epub ahead of print]
WHO classifies electromagnetic fields as possible carcinogens. Read the article about cell phones at www.http://electromagnetichealth.org/electromagnetic-health-blog/iarc-rf-carc/
X-ray Mammography: For Every Woman Whose Life is Prolonged 10 Women's Lives will be Shortened, i.e. "Treated Unnecessarily", Cochrane Database of Systematic Reviews, October 7, 2009: 2009(4); CD001877, Peter C. Gotzsche and Margrethe Nielsen.
Myths, lies and mammograms www.http://www.mercola.com/Downloads/bonus/thermography/report.aspx
Stene LE, Dyb G, Tverdal A, Jacobsen GW, Schei B.(2012). Intimate partner violence and prescription of potentially addictive drugs: prospective cohort study of women in the Oslo Health Study. BMJ Open 2(2), e000614.
Lalive AL, Rudolph U, Lüscher C, Tan KR. (2011). Is there a way to curb benzodiazepine addiction? Swiss Medicine Weekly 19;141:w13277.