Tuesday, April 24, 2012

3 Reasons Our Brains Are Amazing



We have not observed yet in the universe something as complex as the human brain. The brain is composed of 100 billions neurons, each neuron having from a thousand to ten thousands connections allowing it to interact in an incredibly rich network. The more scientists learn about the nervous system, the more they become amazed by it. Recently magnetic imagery has permitted breakthroughs in understanding the brain. Here are 3 of them.

1. Neuroplasticity: the brain never stops learning and evolving
Up to 1990, the medical community thought that neurons stopped growing after childhood. Nowadays, we know that neurons keep on growing at adult age and even in old age. They grow in a zone called “Subependymal” then migrate to the cerebral tissue. As importantly, these new neurons grow dendrites to be able to make connections with other neurons (synapses).
What make dendrites grow? 
Learning, thinking, taking action, stimulating the body, loving.
What make dendrites shrink and loose their ability to connect? 
Aging, stress, pollution, some diseases, and mainly inaction. Neurons die much faster if they are not used.

2. Our brains are fully functional
You may have heard before that we use only a little percentage of our brain capacity. From a neurological point of view this is a misunderstanding. According to Professor Bernard Mazoyer, our brain functions at 100% of its capacity. But only 1% of it is cognitive function meaning we are aware of it. Thinking, speaking, making decisions, taking action use only 1% of the brain’s energy and resources.  99% of the brain’s function is non-conscious. It deals with regulating body functions, assessing the environment, and re-wiring the neural network.
Our unconscious brain is so efficient that it allows us to interpret the meaning a smile within 2 hundredth of a second. When a close person smiles, you will almost immediately know if her smile is rigid, tired, happy, pleased, condescending, diplomatic or dreamy.

3. Brains interact with each other
Neuropsychologists have observed that when two lovers kissed, the two brains will synchronize. The synchronization of the pre-frontal cortex has strong positive effects: Diminution of blood cortisol levels (cortisol is secreted with stress), and increased antibodies indicating a stronger immune system. Researchers have also observed similar effects when lovers looked in each others eyes. That was also true, but to a lesser extent, with family members, friends or even therapists. At the opposite, an argument between two people has negative effects on the cardiovascular health and it decreases immunity. If the arguments are too regular, the health damages become cumulative.

6 advise to keep your brain in its best shape.
Neurologist Muchael Mezernich, who spent his life helping people with neurological diseases, gives these following advise:
> Never stop learning, throughout your life, new things and activities.
-         Persevere when you learn something new as progress may be slow in the beginning.
-        Avoid noise pollution.
-        Be aware that medications can help, but only using your brain through exercises and    learning can offer protection.
-       Know that hypertension, diabetes, and tabacco are enemies to neuroplasticity.
-       Love foods that rich in anti-oxidants (fruits, vegetables, fish), physical activity, calmness, kindness, laughter and empathy. they all favors neuroplasticity.

Source: Patrice Van Eersel, Nouvelles Cles, n. 76, April-May 2012. 

Sunday, April 22, 2012

Go Easy On That Grande Latte!

The hard truth about Frappuccino, Mochas, and Lattes


I am not usually a party pooper, but someone has to push the warning button. Those fancy tall coffee beverages that have invaded coffee shops are bad for your health. There, I said it. Now, here is why and what you should do about it.

Let me first reassure coffee lovers. Drinking reasonable quantity of coffee is good for your health. In Harvard’s Dr. Frank Hu’s words, “There is certainly much more good news than bad news, in terms of coffee and health” (1). Therefore, the problem lies in what is added to the coffee.

More of everything
I enjoy reading and writing in coffee shops. One day, as I passively observed the commotion around me, 2 women settled at a table near by. Shortly after, a phone shaped device started vibrating on their table. The younger one quickly rose from her chair to go get the drinks, but apparently, she did not feel confident carrying the tray and asked one of the employees to help her with it. On top of the tray sat 2 large, imposing glasses filled to the full with a creamy chocolaty drink. Passed the initial kid like surge to taste it, I wondered how someone could drink half a liter of this mix in one go. A glass like this can have as much calories and sugar as there are in a bottle of regular coke. Many people thinking that they are just drinking a coffee with some milk and flavoring do not realize the high concentration of sugar they are consuming. Starbucks, which has popularized this type of beverages, has on its menu the ‘Double Chocolaty Frappuccino’ that comes with 500 calories and 98g of sugar (One liter of regular coke – about 34 ounces - contains 480 calories and 120g of sugar). A simple Latte is about 200 calories. A Cafe Mocha topped with whipped cream contains 330 calories with 15 g of fat and 44 g of sugar. These highly caloric and sweet beverages present another concern. They have the sometime explosive mix of coffee and milk, which can affect the quality of digestion.

Most of us are lactose intolerant
Many people have a hard time digesting milk due to lactose intolerance. They have a deficiency in the lactase enzyme, which is necessary to break down milk protein. This condition is common to all mammals. When the baby starts to transition from the mother’s milk to solid food his ability to digest milk naturally decreases. About 75% of humans have in adulthood some degree of lactase deficiency, the people in the south hemisphere presenting a higher deficiency than their northern counterparts (2). Therefore, drinking milk can disturb someone’s digestion and bowel transit without necessarily being aware of it. In addition, the combination coffee and milk seems to be even more challenging than milk alone, on the digestive tract, especially on the duodenum part. If science doesn’t motivate you to slowdown on that hazardous mix, maybe a cultural outlook on that matter will.

What the Italians have to say?
If Starbucks has contributed to make Espresso, Cappuccino and Latte, household names across the globe, it is important to remember that the country of the Espresso remains Italy. In this land where eating and drinking are closely interlaced with the culture, no one pour milk in their coffee after 12:00am. In fact, most Italians will only do it for breakfast, if they do it at all. Passed morning time, having milk with your coffee will be viewed as simply peculiar to sacrilegious depending on the hour of the day. I remember attending a conference in the city of Como, in the Lombardy region. Many of the attendees were coming from abroad and stayed at the same hotel of the event. In the evening, a dozen of us dinned at the hotel restaurant. At the end of a glorious meal the waiter asked us if we would like coffee. “One cappuccino, please” answered a young man on our table. Being in a four stars hotel, the waiter was well trained and professional. I could yet see in his eyes a look of disbelief bordering on indignation. So why Italians do not add milk to their coffee passed morning time? “It’s bad for digestion” most would reply. Italians like to eat good food and in generous quantities, so out of pragmatism, they simply choose to avoid the risky mix.

There you have it. Science and cultural wisdom do not encourage these fancy drinks that have became so popular in most coffee shops across Beirut. Nonetheless, I have a confession to make. I am an espresso drinker, a simple, ‘one-shot’, no milk espresso guy. Therefore, it is easy for me to unleash on these savory and luscious drinks. So let me tone down my accusation and end up with this advice that apply to most treats. Enjoy it but consume with moderation!

Moutassem H.

Ref.
1) www.webmd.com
2) Lactose intolerance / Wikipedia.

Are you a coffee drinker? American, Espresso, or Frappuccino? Leave a comment!

Thursday, April 5, 2012

Yoga to Better Manage Stress at Work

YOGA TO BETTER MANAGE STRESS AT WORK
One hour of Yoga session per week can bring marked improvements in feelings of clear-mindedness, composure, energy, and confidence. That’s what a study involving 48 employees (randomized into either a yoga or a wait-list control group) has showed. The employees who did practice one 60 minutes Yoga class per week did have, after 6 weeks of practice, a significant improvement in their well-being and their resilience to stress in the workplace.

One session per week is something we should be able to fit in our schedule, right?

Source : Hartfiel N, Havenhand J, Khalsa SB, Clarke G, Krayer A. The effectiveness of yoga for the improvement of well-being and resilience to stress in the workplace.
Scand J Work Environ Health. 2010 Apr 6

Sleep Quality and Screens


The electronic glow from the TV, the computer screen, or the cell phone  affect the quality of sleep. It is advised to stop being exposed to screens at least one hour before going to bed. A survey involving 1508 participants aged 13 to 64 revealed that 95% of them were exposed to electronic glow in the last hour before they went to sleep: watching TV, checking emails on laptops, playing video games and texting on cell phones. 63% reported having poor sleep quality. Allison Harvey, a sleep specialist and professor at the University of California Berkeley, noted that exposure to light before sleep can disturb body rhythms and affect the normal release of the sleep promoting hormone melatonin.  “Falling asleep isn’t like flicking a switch. We don't put our heads on the pillow and fall off to sleep.” He then explained, “We take time to wind down at night. If we've got bright light conditions, we're not giving ourselves a chance to get off to sleep and stay asleep.” In addition to an electronic curfew, Harvey also recommends that people “try to stick to a fairly regular wake time, get bright light in the morning and dim light at night, exercise regularly and have a bedtime routine of 30 to 60 minutes when you're letting yourself wind down.”

"Text Neck" A Condition on the Rise




 “A new condition dubbed "text neck" is on the rise due to the amount of time people spend hunched over their mobile phone and tablet computer screens, chiropractors have warned.” The Telegraph (British newspaper). 
The affliction, caused by flexing the neck for extended periods of time, can be a forerunner of permanent arthritic damage if it goes without treatment.
Cases of the repetitive strain injury are on the rise as smart phones and tablet computers such as the iPad become increasingly popular, experts said.
In severe cases the muscles can eventually adapt to fit the flexed position, making it painful to straighten the neck out properly.
One chiropractor said her company had treated thousands of patients for the condition, which can also result in headaches and shoulder, arm and wrist pain.
Rachael Lancaster, of Freedom Back Clinics in Leeds, said: "Text neck is caused by the neck being flexed for a prolonged period of time.

"Sufferers are increasing as the use of smart phones and tablet computers become more popular."
The condition occurs because the joints and tissue in the neck are not built to withstand being flexed for long periods, and spending hours peering down at a screen puts them under too much stress, she added.
"Imagine sitting on your ankle sideways for 10 minutes. It would feel stiff and sore when you returned it to its natural position.
"That is exactly what people are doing with their necks. If people continue to put their necks in these positions, the body will gradually adapt to the stresses."
Keeping the neck and head stretched forwards for long periods could eventually cause the natural curvature of the neck to reverse, potentially leading to serious health problems, she added.

The condition can be avoided by taking regular screen breaks, and looking straight ahead while tucking the chin back towards the neck every few minutes.
Rotating the shoulders with your arms by your sides, sitting up straight while texting and holding the phone a little higher can also help maintain a healthy posture.
Tim Hutchful, of the British Chiropractic Association, said doctors were seeing a rising number of patients with similar neck problems but that getting regular exercise could help ward of symptoms.
The average human head weighs between 10lb and 12lb (4.5kg to 5.5kg), and flexing the neck makes it harder to support like carrying a similar weight at arm's length.
Children are most at risk because their heads are larger in relation to their body size than adults, and women with slender necks should also take extra care to maintain a good posture, he added.
"When the head is over the shoulders it is a bit like a balanced see-saw, and when you move it forward you need to put a force in place to keep it in that position.
"The longer you are in that position for, the more the muscles have to accommodate it."

Multivitamin

Modern diets often leave our body craving essential vitamins and minerals. Taking a multivitamin complement is good idea as you walk yourself to a healthier diet. Look for a multivitamins that offers a full spectrum of your daily essentials including minerals. Multivitamin should also include extra B vitamins, which are important to metabolize protein, fat and carbs to create energy. Look for a formula with bioflavonoids that will help combat damaging free radicals.

Train your Balance!


Rocker-boar type balance board comes with a fixed fulcrum

The balance board is a fitness equipment that offers a fun way to train your balance. It also improves your motor coordination skills, and it strengthens your core. It also has shown to bring a feeling of relaxation after a session.

It was originally created for skiers and then surfers so they can practice their skills in the off-season. It is now used in fitness training and in therapeutic setting (knee rehabilitation, children with developmental disorders, proprioceptive training). Athletes continue to use it to improve their performances.

You can easily acquire a balance board to exercise at home. It offers a fun way to strengthen your balance and your core. The difficulty depends on the type of board you are using. Some of them are very easy to practice on. Little kids and elderly people can use them safely. While other balance boards are much more challenging and require great skills.


Learn more about balance boards.




Orthopedic Pillows, Are They Useful?



36 adults suffering from neck pain have participated in a study evaluating the benefits of orthopedic pillows (OP). 17 were put in the placebo group while 19 used the OP. The study that lasted 4 weeks has shown that the people using the OP had a lower intensity of pain mainly in the morning time. 
My take on it?
OP can be of great help. Nonetheless, the body goes through different cycles, and sometime you may feel more
comfortable with a different pillow or even with no pillow at all. It’s a matter of being attentive to your body and to avoid, when possible, going to bed with a tight back. A 5 minutes stretch with deep breathing before bedtime can go a long way in improving the quality of your sleep.
Source: The Canadian Chiropractic Association Journal (issue 48).

Body Scan of Overweight Person



Body scan of a 113kg woman and a 54kg woman. Look at the size of the intestines and stomach; how the knee joints rub together; the enlarged heart; and the fat pockets near the brain. It is interesting to note that the size of the muscles is not that different. This excessive fat is a drain on the body, and we can easily understand how it will become harder on the organism as the person ages. If it may be challenging for many people to loose weight, they need to persevere for their own health and well-being.Thanks to Rick Shepherd, Randy Moe, HealthEnthusiast Dawny and Donna Shepherd.

Cranberry Juice to Prevent Bladder Infection



Urinary tract infections also called cystitis are caused by bacteria that travel from the urethra up into the urinary bladder. It can be quite painful. Women may have burning pain while urinating and feel like they need to urinate frequently. Some women tend to develop recurrent cystitis. In that case, drinking cranberry juice is very helpful as a preventive measure because a substance present in that fruit prevents bacteria from adhering to the walls of the bladder decreasing the chance to develop an infection. 
Putting it into action: 
It is advised to drink about 20 cl (7 ounces) of cranberry juice daily. Make sure it’s 100 % juice. If you find it too sour tasting, cranberry capsules do exist, and the research has shown that it is also effective. During the infection, drink lots of water in addition to the cranberry juice and prefer showers to baths.
Source:
Jepson RG, Mihaljevic L, Craig J. "Cranberries for preventing urinary tract infections."
Cochrane Database Syst Rev. 2004;(1):CD001321. 
Stothers L. "A randomized trial to evaluate effectiveness and cost effectiveness of naturopathic cranberry products as prophylaxis against urinary tract infection in women." Can J Urol. 2002 Jun;9(3):1558-62.

Green Tea and Weight Loss




In addition to exercising and a healthy diet, drinking green tea seems to help regaining a proper weight.

A study3 conducted at the Queen Margaret University, Edinburgh observed the effects of green tea consumption. A group of students between the ages of 19-37 were asked to drink 4 cups of green tea per day without changing their usual diet. After 14 days, the students showed a reduction in systolic and diastolic blood pressure, in total cholesterol, in body fat and body weight. This may be explained by the high levels of polyphenols and other antioxidants contained in green tea.

Try jasmine green tea and let me know what you think.

You may also be interested by this article on preschoolers’ obesity: Overweight Children in Beirut.


References:
1) Yahia et al., Najat (2008). Eating Habits and Obesity among Lebanese University Students.
3) Emad Al-Dujaili, Jon-Paul Bradley, Suzana Almoosawi & Lorna Fyfe (2009). "Effects of green tea consumption on blood pressure, total cholesterol, body weight and fat in healthy volunteers". Endocrine Abstracts 20: P470.



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Vitamin C for Smokers




A daily supplement of vitamin C helps limit the oxidative stress inflicted by smoking. In the US one person in five is a smoker and in Europe it is one in three. Due to the toxins contained in cigarettes, the oxidative stress (causes cancers but also premature skin aging and hair thinning) levels on smokers are significantly higher than in non-smokers.

In smokers, healthy antioxidants such as vitamin C and E, are quickly depleted. A study published in Free Radical Biology and Medicine (Vol. 40) reveals that taking 500mg of vitamin C twice per day helped maintain healthy levels of this vitamin and also helped protect the vitamin E that is usually destroyed in large quantities by the cigarettes toxins.

The lead research of the study, Richard Bruno noted that it took about two weeks of vitamin C supplementation to observe the benefits.

Another study published in the American Journal of Public Health (Vol. 79)* reveals that smokers eat generally less food rich in vitamins than the non-smokers. In other words, they have an already low amount of the needed vitamins to start with, and through smoking they burn it away. 

As long as you smoke you cannot afford not supplementing with vitamin C.  

In which foods do I find vitamin C?




Cold or Heat? Which Therapy Do I Use, and When?


 I often hear this question. Most people know that applying heat or cold can be beneficial but they are not sure when to use what. In this post I will try to answer this question. Let’s start with cold therapies.

Hot or cold? 
One simple thing to remember:
 Touch the area of pain or injury. 
If it is warmer than the rest of 
your body don’t put heat on it. Use cold.
Using cold
Cold therapy is commonly used during the first 48 hours of an injury (presence of inflammation). The application of cold can take many forms: cold packs, cold cloth, crushed ice compress, and ice baths. When cold therapy (also called cryotherapy) is used, the blood vessels narrow, which will decrease the blood flow to the injured area, thus reducing the swelling. By its numbing effect, cryotherapy also reduces pain. In addition, cold can help ease a muscle spasm.

Use cold safely
- Use it for an average of 20 minutes (don’t exceed 30 minutes). Wait a minimum of two hours before reapplying cold to allow the skin to regain normal temperature and prevent frostbite.
- Wrap the ice packs in a towel before applying to skin.
- The normal sensations are in this sequence: cold, burning, aching, numb.

When to not use cold
- If you feel your heart racing with a cold application.
- On open or infected wounds.
- When there is already numbness in the skin.
- With Poor circulation.

Hot therapy
Moist heat (wet cloth, warm bath) 
is more effective than dry heat.
Heat is indicated in sub-acute and chronic conditions (after 48hrs when there is no more swelling). The heat (applied through electric pads, hot water bottles, hot gel packs, or via a warm bath) dilates blood vessels, which promotes an increased blood flow.  This will bring nutrients and oxygen helping with the healing process. It also help to decrease pain, muscle spasm and tightness, and joint stiffness. Moist heat (wet warmed cloth, warm bath) is more efficient than dry heat because it reaches deeper within the body tissues.

Heating up carefully
- Put a towel between the hot pack and the skin to prevent skin irritation and burns.
- Apply hot packs for 15 minutes (20 minutes maximum).
- If you experience strong discomfort, discontinue treatment.
- Don’t sleep with it.

When to avoid heat
- During the acute phase (if the zone is warm to touch don’t heat it)
- Impaired circulation.
- On injured skin (bruised areas).
- Decreased sensation to heat.
- Infected areas.
- Areas of numb skin

Alternating cold and hot
Passed the acute phase (only cold), you can do a session of alternating cold and hot. Try two minutes hot followed by two minutes cold and repeat 6 times. That will help to stimulate circulation. It will flush the waste material and bring the elements necessary for healing. I like this third option.

Now that you have the basics you can safely use this effective thermal therapy. If you have any questions, feel free to ask them in the comment box.

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Is Stress Contagious?


Stress in others appears to affect our own emotions. And it doesn’t just happen with direct interaction like when a family member shares his worries with us, or our stressed out boss pressures us to get things done. It can happen by just seeing someone manifesting signs of stress. It often takes place under the radar of our consciousness. You have a glimpse of a colleague who is frowning his eyebrows, you hear him sigh, and you start feeling some of his distress. Why is that?

Seeing and feeling
Our nervous system has the ability to pick up in others very subtle clues: facial expression, body movements, breathing patterns, etc. It happens unconsciously due to mirror neurons (see box below). These neurons that are part of the autonomic system fire automatically when an action is taking place, but also when that same action is observed. If you watch someone furrow their brow and tighten their jaw, the neurons required to do the same facial expression will be activated in your brain, although your face doesn’t change. The same process can stimulate the feelings and emotions linked to the actions observed. In that case, worries and negative mood.

2 steps to stop the contagion!
Even though this mechanism appears to make us vulnerable to how others feel, it is in reality an essential part of living in society. Indeed, these mirror neurons allow us to feel what others are going through. Now, how to not get overwhelmed by the stress from other people? There are 2 things we can do. First, be vigilant about our body. If we start to slouch and hold our breath, catch it on time before we start to feel down for no apparent reason. Stand up straight, take a nice breath, go for a walk, or do whatever you have to do to shake off the tension. Second action we can take, if the situation allows it, is to go up to the person manifesting signs of stress and just ask them how they are feeling. 2-3 minutes of attentive listening can go a long way in helping the other person feeling understood. It will often offer her some relief for the good of all.



Mirror neurons: we neurologically mimic what others do
Mirror Neurons were discovered in 1995 by an Italian team of researchers in psycho-neurology. The discovery happened, as major discoveries often do, by chance. They were studying the brain function of a monkey. During their lunchtime, as they started to eat a pizza, they noticed that the scanner to which the monkey was hooked started to ring. The animal was nonetheless seating quietly looking at the researchers who were eating.  As Professor Giacomo Rizzolatti, the lead researcher, looked closer at the scanner, he noticed that the monkey, when he saw the men reaching for the pizza, was firing the same neurons he would have to move his right arm. That initial discovery was further studied over the following decade, and major research center like the Center for Brain and Cognition at the University of California, confirmed the mimetic function of neurons.

10 Great Foods For Men


According to the Canadian publication Alive, these 10 foods offer great benefits to men’s health. Needless to say that they are also great food for women.

1. Almonds
They are rich in calcium, fibre, iron and magnesium; they help lower cholesterol.

2. Bananas
A good source in potassium, bananas help regulate blood pressure.

3. Blueberries
They are loaded with vitamin C. They also contain phytonutrients that promote healthy aging and improve short-term memory.

4. Broccoli
Eating apples help to lower blood cholesterol and glucose
Rich in phytonutrients and vitamins A and C, broccoli may help prevent heart disease and diabetes.

5. Salmon
It offers an excellent source of omega 3  which is essential for a healthy heart.

6. Spinach
A great source of vitamins A and C and folate (vitamin B9), spinach boosts the immune system and help protect against macular degeneration.

7. Cooked Tomatoes
Lycopene in tomatoes has been associated with a reduced risk of developing prostate cancer. Adding fat (like extra-virgin olive oil) to cooked tomatoes, increases lycopene absorption by 55 percent.

8. Apples
They contain vitamin C and pectin, a soluble fiber that helps lowering blood cholesterol and glucose.

9. Wheat Germ
Full of nutrients including thiamine, folate, magnesium, and zinc, and a good source of fibers.

10. Sweet Potatoes
Rich in beta carotene that helps slow the aging process and reduces the risk of certain cancers.

Source: Alive, March 2012, Issue no 353

Welcome!



Welcome to the THLNetwork.com!

The purpose of this network is to provide ready to use info on how to improve your health and wellness.

The topics of fitness, nutrition, personal development, natural therapies and children’s health are addressed in this site and throughout the blogs that are part of THLNetwork.

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Hope you enjoy it!

Dr. Hammour


Wednesday, April 4, 2012

Teen Breast-Fed as Infants Have Stronger Muscles

A Spanish research conducted on 2,567 adolescents revealed that those who were breast fed as infants had stronger leg muscles and “explosive strength” than those who didn’t. The study showed that the teens who were breast fed as infants did better on a horizontal jump test which is an indication for stronger leg muscles. It was true for both male and females adolescents and independently of their fat mass or height. The researchers noted that that this benefit of breast feeding adds to many other benefits including protection against allergies, skin diseases, obesity and diabetes.
SOURCE: University of Granada, news release, Jan. 5, 2011

Take Your Headset Out of the Drawers

The World Health Organisation (WHO) noted that using your mobile 30 minutes per day for 10 years, would increase by 40% the risk to get a benign brain cancer. That confirm what many studies had suggested: regular usage of mobile phones can be dangerous for our health. The WHO finally decided to make that statement following the review of hundreds or research paper on the subject. One major study – the interphone study – motivated the WHO to make that declaration. Further research is needed to see the possible consequence of mobile use on the short term. Until that, we, the users, are advised to use our headset.