Eating for Longevity
Is there such a thing as a longevity diet? Increasingly, studies suggest the answer is yes.
Around the world, certain groups of people enjoy exceptionally long lives. Consider the lucky people of Okinawa: These Pacific Islanders have an average life expectancy of more than 81 years, compared to 78 in the United States and a worldwide average of just 67. Closer to home, members of the Seventh Day Adventists, who typically eat vegetarian diets, outlive their neighbors by four to seven years on average.
The residents of the San Blas islands, meanwhile, off the coast of Panama, very rarely suffer from high blood pressure and heart disease. Indeed, research shows that their rate of heart disease is only nine per 100,000 people, compared to 83 per 100,000 among nearby mainland Panamanians.
What makes these groups so fortunate? A growing body of findings suggests that diet is one of the important contributors to longevity and a healthy life. WebMD examined the research and talked to the experts. Here’s what’s on the menu of people who enjoy long and healthy lives.
Foods for a Healthy Heart
Most of us know to go easy on saturated fat, the kind found in meat and high-fat dairy products. Saturated fats have been shown to raise blood cholesterol levels into the danger zone. Just as important is what you should be eating. For heart health and longevity, you should eat:
Plenty of fruits and vegetables: Plant-based foods are abundant in fiber and many vitamins and minerals. Packed with nutrients, they’re also relatively low in calories. Studies consistently show that diets plentiful in fruits and vegetables help people maintain a healthy weight and protect against cardiovascular disease.
Whole grains: Like fruits and vegetables, whole grains pack a lot of nutrition into a low-calorie package. Grains like oats and barley are also rich in a long list of disease-fighting compounds.
In findings from the Multi-Ethnic Study of Atherosclerosis published in 2009, researchers at the University of Texas Health Sciences Center in Houston reported that participants whose diets included plenty of whole grains and fruit cut their heart disease risk by almost half compared to those whose diets favored meat and fatty foods. Findings from more than 161,000 nurses enrolled in the Nurses’ Health Study also show that whole grains protect against type 2 diabetes, a disease that in turn increases the danger of heart disease.
Nuts: For too long, nuts were banished from the list of healthy foods because they’re high in fat. They are. But the fat they contain is mostly unsaturated, which protects against heart disease.
Dark chocolate: Dark chocolate? That’s right. Researchers now think that high blood pressure and heart disease are exceedingly rare among residents of the San Blas islands because they eat chocolate, and lots of it. Components in dark chocolate called polyphenols are believed to lower blood pressure and improve the flexibility of blood vessels. In a 2008 study, researchers at the University of Aquila gave volunteers with hypertension 100 grams of dark chocolate daily. After 15 days, their blood pressure readings were significantly lower and their insulin sensitivity had improved.
Foods for a Vital Brain
The basic advice is simple: What’s good for your heart and blood vessels is also good for your brain. That means eating a diet centered on fruits and vegetables, with plenty of unsaturated oils such as olive oil, and plenty of whole grains. Foods that may add extra protection include:
Blueberries and other antioxidant-rich fruits: Ongoing research at the Jean Mayer Human Nutrition Research Center on Aging at Tufts University suggests that foods especially high in antioxidants, including blueberries, grape juice, and walnuts, protect against age-related changes in the brain that lead to memory loss and even dementia.
Fish: High in omega-3 fats, fish and shellfish have been shown to protect against irregular heart rhythms than can lead to heart failure. New evidence suggests that in addition to heart protection, the fatty acids such as DHA and EPA found in fish oil (and ALA found in flaxseed) may offer a defense against depression and age-related memory loss.
Low-salt foods: Researchers have known for years that less salt in the diet means lower blood pressure. Now new evidence suggests that keeping blood pressure down may also protect brain cells and decrease the risk of age-related memory loss and even dementia.
“High blood pressure can damage the vasculature that supplies the brain with oxygen and nutrients,” explains Tufts University neuroscientist Aron Troen, PhD. That may explain why people with chronic hypertension seem to be at higher risk of developing age-related cognitive impairments.
Coffee: A growing number of studies suggest that coffee has several surprising health benefits. Along with potentially lowering the risk of type 2 diabetes, consumption of coffee may reduce the risk of age-related mental decline.
The latest evidence, from a Finish study of 1,409 volunteers published in the Journal of Alzheimers Disease in 2009, found that people who regularly drank coffee during their middle-aged years were significantly less likely to suffer dementia and Alzheimer’s later in life. Those who drank three to five cups daily had a 65% reduction in risk.
Foods for Strong Bones
Bone loss and osteoporosis are among the leading reasons for disability in later life. And once seniors become disabled, their health often declines in many other ways. Although some bone loss is inevitable as we age, eating foods rich in calcium and vitamin D can slow the process and prevent disabling fractures. Among the top choices:
Low-fat dairy products: “The body needs vitamin D in order to absorb calcium,” says Robert P Heaney, MD, professor of medicine at Creighton University in Omaha, Neb., and a leading expert on osteoporosis. “But adequate levels of protein are also necessary to keep bones strong.” For that reason, he argues, dairy products like milk and yogurt are the best sources of calcium because they contain the full array of nutrients needed for healthy bones.
Foods for Strong Bones continued…
Dark green leafy vegetables: Collard greens, spinach, and broccoli are good sources of calcium.
Tofu: Look for brands made with calcium sulfate, which contain the highest levels of calcium. A half-cup contains about 250 milligrams of calcium. (Adult women should consume about 1500 milligrams a day, according to Heaney.)
Unfortunately, getting enough vitamin D turns out to be trickier than getting enough calcium. Although many foods are fortified with vitamin D, diet alone isn’t able to provide enough. Our skin converts sunlight to vitamin D; but with age, that process becomes less efficient. (During the winter months in most parts of the United States, the sun is too weak to generate vitamin D production.)
While experts continue to debate the optimal levels of vitamin D, Heaney recommends taking 1,000 to 2,000 international units (IU) a day in supplement form. Boosting vitamin D is particularly important as you get older, he points out, since the skin becomes less efficient at generating this crucial nutrient from sunlight.
Beyond Nutrients: The Joy of Eating
A diet abundant in nutrients is obviously important to longevity. So is enjoying what you eat– and especially finding joy in sitting down to meals with family and friends.
Studies of centenarians the world over suggest that social connections and finding meaning in life are both crucial to longevity. The long-lived people of Okinawa say one reason they enjoy long and healthy lives is something they call ikigai, or “finding your reason to live.”
Happy New Year
Happy New Year
Top 10 Action Movies of 2009
Here are my choices for the best of the action genre. Your picks may be completely different than mine.
‘Avatar’
© 20th Century Fox
Why It Stood Out: James Cameron revolutionized the way films are shot in 3-D and how filmmakers approach performance capture with his groundbreaking action epic, Avatar. Cameron makes a totally make-believe planet come completely alive onscreen, and the action sequences of Avatar are white-knuckle seat-grippers. Additional kudos go to Cameron for being one of the only action movie directors in 2009 to showcase strong female characters who are able to handle the action just as well as their male counterparts.
‘Star Trek’
© Paramount Pictures
Why It Stood Out: JJ Abrams shouldered the burden of revising, revamping, and delivering to audiences a new Star Trek movie that would be worthy of all that had gone before it. His task wasn’t just to bring the franchise back from the dead, but to do so while not alienating existing Star Trek fans and while bringing in a whole new generation into the Star Trek fold. To say he accomplished all he needed to do is an understatement. Taking the story back in time to when the crew of the Enterprise first came together, this Star Trekdoesn’t skimp on character development but still manages to pack in some of the best stunts of any of the Star Trek films.
‘District 9′
© TriStar Pictures
Why It Stood Out: The 2009 San Diego Comic Con – along with an intense, smart viral marketing campaign – pushed District 9 into the spotlight, hyping it to the point there was almost no way it could possibly live up to expectations. But, it did. District 9 turned out to be one of the sleeper hits of the year. Made for just $30 million, this sci-fi action thriller features some of the most incredible CG aliens ever created. First-time feature film director Neill Blomkamp lets the bullets fly and the blood flow, staging a knock-down, drag-out finale that sets up a sequel we can’t wait to check out.
‘Inglourious Basterds’
© Weinstein Company/Universal Pictures
Why It Stood Out: Besides earning the award for the 2009 film with the most often misspelled title, Quentin Tarantino’s Inglourious Basterds nabs the award for the most audacious film of the year. Tarantino rewrites history, sending a batch of Jewish American soldiers on a hunt to kill the leaders of the Third Reich in a ballsy plan involving a movie premiere and a packed theater. Tarantino never shies away from portraying violence in his films, and he doesn’t turn the camera away when his characters beat, torture and scalp Nazis. Easily Tarantino’s best film since Pulp Fiction, Inglourious Basterds is not only an action-packed WWII movie, but also a love letter to cinema.
‘Harry Potter and the Half-Blood Prince’
© Warner Bros Pictures
Why It Stood Out: Muggles everywhere went into mourning when in ‘08 Warner Bros announced they were delaying the sixth film of the super popular franchise. So when Harry Potter and the Half-Blood Prince finally hit theaters on July 15, 2009, the anticipation had reached a fever pitch. However, reviews were mixed on this darker tale from J.K. Rowling, though most critics thought the action scenes were handled well and lived up to Harry Potter standards. Personally, I’d hoped for more fight scenes and wizardry, but what director David Yates did give us was pretty powerful.
‘2012′
© Columbia Pictures
Why It Stood Out: Roland Emmerich likes his movies big – big budget, big effects. The man behind Stargate, Independence Day,Godzilla, The Day After Tomorrow, and 10,000 BC looked to the future for 2012, unarguably his most ambitious action film ever. The storyline was unintentionally funny, but the special effects were out of this world. Emmerich squeezed every cent out of his budget and used it to tear the world apart onscreen. As I said in my review, “It’s a check-your-brain-at-the-door, completely over-the-top, popcorn movie that delivers some of the most outlandish and entertaining scenes of devastation we’ve ever seen. This is Irwin Allen pumped up on steroids and loaded with Red Bull.”
‘Zombieland’
© Columbia Pictures
Why It Stood Out: Zombieland was so entertaining it made my Top 10 Movies of 2009 list. It was so hysterical I had to have it on my Top 10 Comedy Movies of 2009 list, too. And now it’s scoring a hat trick, landing on my short list of the best action films of the year. There’s a lot of serious zombie killing going on in Zombieland, and no one kill is the same as any other. Shotguns, cars, amusement park rides…anything that could be used as a lethal weapon to take out a member of the undead is used to dismember and kill a flesh-eating zombie.
‘Terminator Salvation’
© Warner Bros Pictures
Why It Stood Out: Christian Bale (The Dark Knight) took on the lead role in another film franchise, playing John Connor in this fourthTerminator movie. Terminator Salvation wasn’t nearly as well received as the Bale’s Batman movies, and the future of the Terminatorfranchise is now up in the air. But for all of its faults, director McG did show us a gritty post-apocalyptic 2018 that fit in neatly with all of itsTerminator film predecessors. Bale, newcomer Sam Worthington, and Moon Bloodgood all handled the action well, and Bale’s fight against Arnold Schwarzenegger (who never set foot on the set) is worthy of the price of a ticket – or DVD rental.
‘Watchmen’
© Warner Bros Pictures
Why It Stood Out: The idea of making a Watchmen movie has been kicked around for years, but it took Zack Snyder – fresh off the success of 300 – to convince Warner Bros Watchmen was actually doable. After it hit theaters, fans of the Alan Moore and Dave Gibbons graphic novel were split over whether Snyder delivered the definitive Watchmen movie. There’s no denying the film’s tone, spirit, and action scenes were as close to replicating the source material as was possible. And if you consider the Director’s Cut rather than the theatrical release, I’d argue no one could have made a film that pays better tribute to Moore & Gibbons’ work than Snyder did.
‘X-Men Origins: Wolverine’
© 20th Century Fox
Why It Stood Out: A month before X-Men Origins: Wolverine hit theaters, an unfinished, illegal copy of the film made its way online. Reaction from the studio was immediate, with everyone fromWolverine star Hugh Jackman to online movie sites (About.com included) calling foul and asking people not to view the unapproved copy. X-Men fans listened, and the box office turned out to be pretty decent for the first spin-off of the X-Men franchise. The film didn’t go over well with critics, but director Gavin Hood (Rendition) and his cast gave it all they had. New mutants hit the screen, showing off their incredible, unique mutant skills in thrilling action scenes.
Top 10 Movies of 2009
Keep in mind these are my personal favorites. You’re free to disagree with any or all of them.Honorable Mentions: Star Trek, Brothers, and The Messenger.
‘Avatar’
© 20th Century Fox
Avatar is the event movie of the decade, a film you absolutely must see in theaters – in digital 3-D – to believe. Cameron employed technology created just for Avatar, and the end result is a groundbreaking, spellbinding, brilliant piece of art.
‘(500) Days of Summer’
© Fox Searchlight
‘Up’
© Disney/Pixar
‘An Education’
© Sony Pictures Classics
Jenny (Mulligan) is an intelligent, extroverted high school student who can’t wait for her life to expand beyond the borders of her suburban London neighborhood. When a wealthy and socially connected gentlemen takes an interest in her, introducing her to his glamorous lifestyle, Jenny feels her sheltered life opening up. Watching Mulligan as Jenny go through a full spectrum of emotions is simply fascinating, and An Education is one of the more memorable movies of 2009 thanks in large part to her performance.
‘Inglourious Basterds’
© The Weinstein Company
Brad Pitt does a bizarre Tennessee-ish accent and Hostel director Eli Roth steps in front of the camera to play a baseball bat-wielding killer of Nazis. But the most audacious aspect of Inglourious Basterds is how Tarantino plays with history. He kills off the leaders of the Third Reich in one fantastic frenzy of bullets and fire. What’s not to like about that?
‘The Hurt Locker’
© Summit Entertainment
‘The Road’
© Dimension Films
Set in a post-apocalyptic world, The Road follows The Man (Viggo Mortensen) and The Boy (Kodi Smit-McPhee) as they struggle to stay alive one day at a time. It’s a beautiful story, depressing though ultimately uplifting, and one you’ll be talking about for days after the credits roll.
‘Zombieland’
© Columbia Pictures
‘Up in the Air’
© Paramount Pictures
‘District 9′
© TriStar Pictures
Top 10 Comedy Movies of 2009
‘Zombieland’
© Columbia Pictures
‘The Hangover’
© Warner Bros Pictures
‘Fantastic Mr Fox’
© Fox Searchlight
‘Up’
© Disney/Pixar
(500) Days of Summer
© Fox Searchlight
‘The Proposal’
© Touchstone Pictures
‘The Informant’
© Warner Bros Pictures
‘Ghosts of Girlfriends Past’
© New Line Cinema
‘Julie & Julia’
© Columbia Pictures
‘Bruno’
© Universal Pictures
New Year’s Resolutions
Planning for Positive Change
| Are you starting to contemplate your New Year resolutions? Or have you resolved never to make a New Year’s resolution again?
If the latter, you’re not alone. Many people get demoralized when, year after year, they make resolutions that they keep for only a few weeks. Why is this? After all, we all have the best intentions, and the timing (new year, new start) couldn’t be better. A key problem lies in the fact that we place a huge amount of pressure on ourselves. During the last week of December and the first week of January, it can seem that all you hear is, “What are your New Year’s resolutions?” “What are you going to work on this year?”. |
 Make resolutions that matter to YOU.©iStockphoto/duckycards |
And the focus is on the “what” not the “how.” When you are more concerned with the goal you set than on the specifics of how you are going to accomplish it, this can quickly lead to failure.
So, if you resolve to set successful New Year resolutions, read on. Let’s focus on how, this year, you can set yourself up to achieve them!
New Year Resolution Mistakes
There are two common mistakes that people tend to make when they start to make their New Year resolutions: They think about what they “should” do, rather than what they really want to do. And worse, they think about what they should stop doing, rather than what they actually want to achieve. “What should I do this year?” “What should I stop doing?”, “What do other people suggest I should work on?”
To be successful at any change, you need to really want it. Unless you take the time to think about what it is that you really want you (rather than what you should do or should stop doing), you will invariably end up making resolutions that you are not fully committed to.
Without commitment, you aren’t motivated. After the first setbacks or obstacles, you’ll probably quit. So the first rule of New Year Resolutions is to only make resolutions that you can commit to – don’t make them because it is “the thing to do”, or because someone has told you that you should.
The irony of it is that New Year’s resolutions have the potential to be very powerful, because making them is such a well recognized practice. Everyone knows that everyone else is setting resolutions. And what a great mutual support network that can provide!
This external motivation and support, along with your internal motivation – your desire to succeed – is what can make the difference between success and failure.
Eight Rules for New Year’s Resolutions
Our Eight Rules for New Year’s Resolutions will help to set you up for success right from the start. Inevitably you will come up against challenges and road blocks along the way; however by planning ahead and following these rules, you’ll be better placed to deal with these problems easily, rather than stumble and quit.
Rule 1: Commit to Your Resolution
Successful resolutions start with a strong commitment to make a change. To succeed, you mustbelieve that you can accomplish what you set out to do, and really want to achieve it. Bolster that belief and desire by doing the following:
- Choose resolutions that you really want to achieve – and express them in a positive way.
- Announce your resolution to everyone around you – they will help to hold you accountable.
- Develop a ceremony to mark the beginning of your commitment – this makes it more “real” and special for you.
- Don’t leave your choice of resolution to the last minute – take time to think about your goals, and make sure that you are mentally committed to them.
- Questions to ask yourself to determine if you can take ownership of your resolution include:
- Is this resolution my idea or someone else’s?
- Does this resolution motivate and invigorate me?
- Does this resolution sit comfortably with other factors in my life, such as my values and long-term plans?
- Remember that there’s no reason why your New Year’s resolution should take all year to achieve!
| Tip: Imagery is a powerful technique to help you own and commit to your resolutions. Picture yourself having attained your goal. How do you feel? How do you look? Where are you, and what are you doing? How do others react to you? By visualizing yourself in the position you desire, you can bolster your belief that you can achieve your goal, and strengthen your desire to do so. |
Rule 2: Be Realistic
The key to achieving goals is continued motivation. If you set goals that are too difficult, you risk failing. Consistently failing at something is profoundly de-motivating (it’s no wonder that after a few dismal attempts, some people abandon the idea of New Year’s resolutions altogether!)
- Think carefully before setting the same resolution that you set last year. If it didn’t work for you then, make sure that there is good reason that you can achieve it this year. What has changed? Do you have more commitment to make it work? (Be careful, or else you will end up with a repeat performance, and another failed resolution!)
- Aim lower, rather than too high – aim for something that is challenging, but that you have a good chance of accomplishing. If there is any doubt, err on the side of caution and expand your goal later if you want to keep improving.
- Don’t try to do too much. There is no reason to set more than one or two resolutions. Anymore than that, and you’ll lose focus, and lessen your chances of success in any one area.
Rule 3: Write It Down
A simple but powerful technique for making your goal feel real is to put your resolution into writing. There is something inside us that creates more commitment and drive when we do this. Consider writing your resolution down on pieces of card, and keeping it where you’ll see it often – on your desk, on the fridge door, or in your wallet.
Rule 4: Make a Plan
This is where so many resolutions fall down. Articulating what you want to achieve is one thing; deciding how to do it is quite another. Don’t miss out this step!
- Start by envisioning where you want to be.
- Then work back along your path to where you are today, writing down all of the milestones that you need to pass in between.
- Decide what you will do to reach each of these milestones, at least at a high level. (You can plan in more detail as you reach that stage.)
Rule 5: Be Flexible
Not everything will work out precisely the way you planned. If you are too rigid in your approach to making resolutions, the first minor obstacle can throw you off your course completely.
- When creating your plan, try to predict some of the challenges that you will face. Make a contingency plan for the ones that have the highest probability, and mentally prepare yourself for others, just in case they come up.
- Realize that your resolution itself may change along the way. As long as this is positive, that’s not failure, it’s reality. As your life changes, so will your goals, dreams, and desires. Remember Rule 1 (Commit to Your Resolution): If you need to make changes to the goal so that you continue to care about it, do so.
| Tip: There is no fixed rule saying that a resolution must be set in January. If your circumstances mean that it is better to wait until March, then do so. Resolution making and goal setting are a year round activity. |
Rule 6: Use a System of Reminders
It’s hard to keep focused on your plan when you have many other commitments, responsibilities, and obligations. The best way to stay on top of your resolution is to develop a formal reminder system.
- We’ll say it again: have your written resolutions visible at as many times of the day as possible. Leave reminders at work, at home, in the car, on your calendar, in your briefcase, and so on.
- Make sure that the actions you have planned are on your To-Do List (perhaps have a special section for them at the top).
- Set up reminders in your desktop calendar or subscribe to an email reminder service.
- Think creatively about how you can remind yourself of your resolutions, so that they stay in the front of your mind.
Rule 7: Track Your Progress
You won’t know how well you are doing unless you keep track of your progress. This is why your detailed plan is so important. By building excitement around the little successes, you can keep yourself motivated, and keep pushing forwards.
- Use a journal and regularly make an entry in it regarding your progress.
- Note when you felt particularly pleased with your efforts.
- Note when you felt down, or felt like quitting. Over time, look for common themes and decide if there is an underlying issue that needs to be addressed.
- Record challenges you faced, as well as things that went better than planned.
- Look back at your entries on a regular basis, and use your past experiences to shape your attitude as you move forward.
- Ask a friend or family member to call you on pre-defined occasions to discuss your progress.
Rule 8: Reward Yourself
Although knowledge of a job well done can be reward enough, we all enjoy a little treat from time to time. Even the most committed person needs a boost, and sometimes that is best accomplished through an external reward.
When you are developing your plan, make a note of a few milestones where you will reward yourself once you have achieved them. But spread them out – you want to make sure that the rewards remain special, and are not too easy to get!
Key Points
New Year’s resolutions can be a pain or a pleasure – the choice is yours! If they’re a pain, you may resolve never to make a resolution again, so resolve to make them a pleasure! The starting point is to focus on something that you really want and are ready to give your commitment to. Do this and you’ll be in a great position to stay motivated and be successful!
As you plan your New Year resolutions, apply the Eight Rules to set yourself up for success.
Mistletoe and Cancer
What is Mistletoe?
European mistletoe (Viscum album) is a plant that grows on several types of trees throughout the world. Its shoots and berries have long been used in herbal medicine.
European mistletoe is different from American mistletoe (the variety commonly used as a holiday decoration).
Uses for Mistletoe
In herbal medicine, mistletoe is typically used to treat the following conditions, although there is limited scientific evidence on its effectiveness:
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arthritis
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hepatitis
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high blood pressure
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headache
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cancer
Mistletoe and Cancer
Laboratory studies have found that mistletoe can stimulate the immune system and kill cancer cells. However, clinical trials in humans have yet to prove that mistletoe is beneficial for cancer patients. Although studies have shown improvements in survival and/or quality of life among people using mistletoe in treatment of cancer, almost all of the trials had major weaknesses that raise doubts about the findings.
Benefits of Mistletoe
There is a lack of scientific evidence to support the use of mistletoe in treatment of high blood pressure, headache, or arthritis.
Here’s a look at other findings on mistletoe’s health effects:
1) Mistletoe and Hepatitis C
In a 2005 study of 21 people with hepatitis C, researchers found that treatment with mistletoe was well-tolerated and led to significant improvements in liver inflammation and quality of life.
2) Mistletoe and Diabetes
Preliminary research indicates that mistletoe may be useful in the management of diabetes. In a 2009 study on rats, scientists found that diabetic animals treated with mistletoe had a significant decrease in blood sugar levels. Mistletoe also appeared to stimulate the secretion of insulin in both diabetic and non-diabetic rats.
Since there is limited evidence on mistletoe’s benefits and risks for people with hepatitis C or diabetes, it’s critical for patients to consult a physician before using this herb.
Mistletoe Side Effects
Use of mistletoe has been linked to following side effects:
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chills
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fever
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headache
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chest pain
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diarrhea
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vomiting
It should be noted that eating raw, unprocessed mistletoe can cause seizures, a slowing of the heart rate, and even death.
Is Mistletoe Safe?
The National Center for Complementary and Alternative Medicine cautions that because mistletoe has not yet been proven to be a safe and effective cancer treatment, it should not be used outside of clinical trials. If you’re considering using mistletoe in treatment of cancer or another condition, make sure to consult your physician.
Taking mistletoe in combination with certain medications (such as blood pressure drugs and antiarrhythmics) may produce harmful effects. Pregnant or breastfeeding women should also avoid mistletoe.
Sources:
Eno AE, Ofem OE, Nku CO, Ani EJ, Itam EH. “Stimulation of insulin secretion by Viscum album (mistletoe) leaf extract in streptozotocin-induced diabetic rats.” Afr J Med Med Sci. 2008 37(2):141-7.
Melzer J, Iten F, Hostanska K, Saller R. “Efficacy and safety of mistletoe preparations (Viscum album) for patients with cancer diseases. A systematic review.” Forsch Komplementmed. 2009 16(4):217-26.
National Center for Complementary and Alternative Medicine. “Mistletoe: Herbs at a Glance [link: http://nccam.nih.gov/health/mistletoe/ataglance.htm].” NCCAM Publication No. D270 Created July 2005 Updated April 2008.
Tusenius KJ, Spoek AM, van Hattum J. “Exploratory study on the effects of treatment with two mistletoe preparations on chronic hepatitis C.” Arzneimittelforschung. 2005;55(12):749-53.
Rose Essential Oil – How to Use Rose Oil
What Is Rose Oil?
Rose oil is an essential oil commonly used in aromatherapy. It contains the rose plant’s aromatic compounds, which are thought to possess certain healing properties.
How Does Rose Oil Work?
According to aromatherapy practitioners, inhaling essential oil molecules (or absorbing essential oils through the skin) transmits messages to the limbic system (a brain region responsible for controlling emotions and influencing the nervous system). These messages are believed to affect biological factors such as heart rate, stress levels, blood pressure, breathing, and immune function.
Benefits and Uses of Rose Oil
Although research on rose oil’s health effects is limited, studies suggest that the essential oil may be useful for the following:
1) Stress and Anxiety Relief
In a 2009 study of 40 healthy volunteers, scientists found that those who took in rose oil through their skin felt more relaxed than those who were treated with a placebo. Study members who received rose oil also had a greater decrease in breathing rate and blood pressure than those who received the placebo.
In an earlier study, published in 2004, inhalation of rose oil was found to lower anxiety in a group of rats.
For a 2008 study of 52 women undergoing menopause, researchers assigned 25 participants to weekly massages with several essential oils (including lavender and jasmine oils in addition to rose and rose geranium oils). After eight weeks, the study members who received massages reported a significantly greater improvement in menopausal symptoms (such as hot flashes) than those who weren’t massaged. However, the study authors were unable to attribute the positive effects to aromatherapy, massage, or the combination of the two therapies.
Topically applied rose oil (when combined with lavender and clary sage oils) may be effective in decreasing the severity of menstrual cramps, according to a 2006 study of 67 female college students. For the study, a blend containing one drop of rose, two drops of lavender, one drop of clary sage, and 5 cc of almond oil was applied in form of an abdominal massage.
How to Use Rose Oil
When combined with a carrier oil (such as jojoba, sweet almond, or avocado), rose oil can be applied directly to the skin or added to baths.
Rose oil also can be inhaled after sprinkling a few drops of the oil onto a cloth or tissue (or by using an aromatherapy diffuser or vaporizer).
Rose oil should not be taken internally without the supervision of a health professional.
Rose Oil and Aromatherapy Massage
Because of the soothing effects and pleasant scent, rose oil is a popular component of aromatherapy massage.
Learn more about the benefits and safety concerns associated with aromatherapy massage.
Sources:
de Almeida RN, Motta SC, de Brito Faturi C, Catallani B, Leite JR. “Anxiolytic-like effects of rose oil inhalation on the elevated plus-maze test in rats.” Pharmacol Biochem Behav. 2004 77(2):361-4.
Han SH, Hur MH, Buckle J, Choi J, Lee MS. “Effect of aromatherapy on symptoms of dysmenorrhea in college students: A randomized placebo-controlled clinical trial.” J Altern Complement Med. 2006 12(6):535-41.
Hongratanaworakit T. “Relaxing effect of rose oil on humans.” Nat Prod Commun. 2009 4(2):291-6.
Hur MH, Yang YS, Lee MS. “Aromatherapy massage affects menopausal symptoms in korean climacteric women: a pilot-controlled clinical trial.” Evid Based Complement Alternat Med. 2008 5(3):325-8.
Sleep Better – Naturally
Getting eight hours of sleep each night helps protect your heart health, keep your stress in check, preserve your memory, and enhance your mood. Yet, a 2009 report from the National Sleep Foundation (NSF) reveals that the number of Americans sleeping a full eight hours nightly has dropped to just 28%. What’s more, previous NSF research shows that 67% of American women frequently experience trouble sleeping, while 43% say that daytime sleepiness gets in the way of their daily activities.
Adopt Healthy Habits
If you need to stop skimping on sleep, start by improving your sleep habits so that you sleep better. Stick to a regular bedtime and wake time; use your bedroom only for sleep and sex; and create a sleep environment that’s dark, quiet, comfortable, and cool.
Maintaining healthy habits throughout the day can also promote sounder sleep. Cutting back on caffeine, getting regular exercise, and spending time outdoors each day can all guide you toward more restful slumber.
Nighttime Stress Relief
Since stress makes it difficult to fall asleep and stay asleep, creating a stress-reducing bedtime routine increases the likelihood of getting your eight hours each night. Here are five soothing activities to consider including in your routine.
1) Yoga
A daily yoga session may help increase total sleep time in people with chronic insomnia, according to a preliminary study published in 2004. When practiced at bedtime, gentle yoga poses should help ease muscle tension and calm your mind.
2) Progressive Muscle Relaxation
Another means of releasing muscle tension, this technique involves slowly tensing and then relaxing every muscle group in your body. Starting with your toes, tense your muscles for five seconds and then relax for 30 seconds. Move on to your legs, and gradually work your way all the way up to your face. For more intense relaxation, incorporate deep breathing into the exercise.
3) Meditation
Research suggests that meditation may benefit people with sleep disorders. Before you go to bed, try devoting five to 10 minutes to a simple meditation practice.
Learn more about meditation.
4) Guided Imagery
Visualizing yourself in a peaceful place (such as a beach, meadow, or mountain setting) can lure your mind away from stress-inducing thoughts and lull you to sleep. To heighten the relaxing effects of this technique, try to imagine the sights, sounds, smells, and textures you might experience in such a place. Listening to a guided imagery CD can also enhance your visualization exercises.
5) Aromatherapy
Certain essential oils such as lavender and chamomile possess sedative properties known to promote sleep. Before bedtime, try taking a bath infused with a few drops of relaxing oils. You can also add a few drops of essential oils to your favorite massage oil and knead away your muscle tension, or shake two or three drops of lavender oil onto your pillowcase and breathe in the calming aroma as you fall asleep.
Learn more about aromatherapy.
Natural Sleep Aids
A number of natural remedies and alternative therapies such as acupuncture, traditional Chinese medicine, ayurveda, and herbal medicine can offer further help in achieving healthy sleep.
Learn about the best natural sleep aids.
Sources:
Khalsa SB. “Treatment of chronic insomnia with yoga: a preliminary study with sleep-wake diaries.” Applied Psychophysiology and Biofeedback 2004 29(4):269-78.
Gooneratne NS. “Complementary and alternative medicine for sleep disturbances in older adults.” Clinics in Geriatric Medicine 2008 24(1):121-38, viii.
Rose Essential Oil – How to Use Rose O
What Is Rose Oil?
Rose oil is an essential oil commonly used in aromatherapy. It contains the rose plant’s aromatic compounds, which are thought to possess certain healing properties.
How Does Rose Oil Work?
According to aromatherapy practitioners, inhaling essential oil molecules (or absorbing essential oils through the skin) transmits messages to the limbic system (a brain region responsible for controlling emotions and influencing the nervous system). These messages are believed to affect biological factors such as heart rate, stress levels, blood pressure, breathing, and immune function.
Benefits and Uses of Rose Oil
Although research on rose oil’s health effects is limited, studies suggest that the essential oil may be useful for the following:
1) Stress and Anxiety Relief
In a 2009 study of 40 healthy volunteers, scientists found that those who took in rose oil through their skin felt more relaxed than those who were treated with a placebo. Study members who received rose oil also had a greater decrease in breathing rate and blood pressure than those who received the placebo.
In an earlier study, published in 2004, inhalation of rose oil was found to lower anxiety in a group of rats.
For a 2008 study of 52 women undergoing menopause, researchers assigned 25 participants to weekly massages with several essential oils (including lavender and jasmine oils in addition to rose and rose geranium oils). After eight weeks, the study members who received massages reported a significantly greater improvement in menopausal symptoms (such as hot flashes) than those who weren’t massaged. However, the study authors were unable to attribute the positive effects to aromatherapy, massage, or the combination of the two therapies.
Topically applied rose oil (when combined with lavender and clary sage oils) may be effective in decreasing the severity of menstrual cramps, according to a 2006 study of 67 female college students. For the study, a blend containing one drop of rose, two drops of lavender, one drop of clary sage, and 5 cc of almond oil was applied in form of an abdominal massage.
How to Use Rose Oil
When combined with a carrier oil (such as jojoba, sweet almond, or avocado), rose oil can be applied directly to the skin or added to baths.
Rose oil also can be inhaled after sprinkling a few drops of the oil onto a cloth or tissue (or by using an aromatherapy diffuser or vaporizer).
Rose oil should not be taken internally without the supervision of a health professional.
Rose Oil and Aromatherapy Massage
Because of the soothing effects and pleasant scent, rose oil is a popular component of aromatherapy massage.
Learn more about the benefits and safety concerns associated with aromatherapy massage.
Sources:
de Almeida RN, Motta SC, de Brito Faturi C, Catallani B, Leite JR. “Anxiolytic-like effects of rose oil inhalation on the elevated plus-maze test in rats.” Pharmacol Biochem Behav. 2004 77(2):361-4.
Han SH, Hur MH, Buckle J, Choi J, Lee MS. “Effect of aromatherapy on symptoms of dysmenorrhea in college students: A randomized placebo-controlled clinical trial.” J Altern Complement Med. 2006 12(6):535-41.
Hongratanaworakit T. “Relaxing effect of rose oil on humans.” Nat Prod Commun. 2009 4(2):291-6.
Hur MH, Yang YS, Lee MS. “Aromatherapy massage affects menopausal symptoms in korean climacteric women: a pilot-controlled clinical trial.” Evid Based Complement Alternat Med. 2008 5(3):325-8.
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