Why You Should Embrace Healthful Sun Exposure

By Dr. Joseph Mercola | mercola.com


  • Both ultraviolet A (UVA) and the near-infrared light spectrum increase NO. Sunlight also boosts cytochrome c oxidase, serotonin, brain-derived neurotrophic factor, and other photo products, all of which are produced even in the wintertime when the sunlight is too weak to trigger vitamin D production
  • Your body is designed to benefit from sun exposure, and if you’re diabetic or have heart disease, it may well be one of the missing factors. Sunlight also lowers your risk for many other conditions, including Type 1 diabetes, multiple sclerosis, osteoporosis and several types of cancer, including melanoma
  • For every death caused by diseases related to excessive sun exposure — such as melanoma, the deadliest form of skin cancer — there are 328 deaths caused by diseases of sunlight deprivation
  • For every skin cancer death in northern Europe, between 60 and 100 people die from stroke or heart disease related to hypertension

Marc Sorenson, who has a doctorate in education, and who is the founder of the Sunlight Institute,1has written an excellent book, “Embrace the Sun,” in which he reveals why sunlight is foundational for optimal health and longevity.2 While vitamin D supplements clearly have their place, you cannot obtain all the benefits you get from the sun when you swallow it.

For example, many of the benefits of sunlight, such as a decreased risk of heart disease, have to do with its ability to increase nitric oxide (NO) production in your body.3 Ultraviolet A (UVA) and the near-infrared light spectrum both increase NO, so you’re getting that benefit from both ends of the light spectrum. Fifty percent of sunlight is near-infrared.4

Near-infrared also increases cytochrome c oxidase (COO),5 the fourth cytochrome in the mitochondria, and neither of these benefits can be had from swallowing a pill. It’s really important to realize that your body is designed to benefit from sun exposure, and if you’re diabetic or have heart disease, it may well be one of the missing factors. As noted by Sorenson:

“When we get out in the sun, the research is incredible. The risk of heart disease and the risk of myocardial infarction drop dramatically in the summertime and go up dramatically in the wintertime.

Meaning, there’s something there that has to be beyond vitamin D, because the vitamin D supplement studies with heart disease haven’t worked out well. What we know now is the main mover to prevent heart disease is probably NO, which is a potent vasodilator. It opens them up.

Blood pressure can go down dramatically with regular sun exposure, which it does. Among people who are getting sunlight on a regular basis, the risk of dropping dead of a heart attack goes down rather dramatically …

You can produce 20,000 international units (IU) in 20 minutes of ideal unobstructed sun exposure on both sides of the body …  

How the Sun Avoidance Conspiracy Was Born

Importantly, for every death caused by diseases related to excessive sun exposure — such as common skin cancers (basal cell and squamous cell carcinomas) as well as some other uncommon diseases — there are 328 deaths caused by diseases related to sunlight deprivation,6 according to Sorenson’s data.

According to a 2013 study,7 for every skin cancer death in northern Europe, between 60 and 100 people die from stroke or heart disease related to hypertension alone. Knowing your risk of dying from heart disease or stroke is 80 times greater on average than from skin cancer should really put things into perspective.8 Clearly, sun avoidance is hardly the lifesaving strategy dermatologists make it out to be.

I’d always wondered why there was such an avid aversion of sun exposure within the dermatology community. It just doesn’t make any sense — until I read Sorensen’s book, in which he dissects the motivation behind this illogical stance. He explains:

“The powers of darkness, as I call them, are very highly invested in the sunscreen industry. About 70 percent of the funding comes from the sunscreen industry. Of course, with a dermatological society, they back those who produce sunscreens.

We’ve got a vast conspiracy with the sunscreen industry. That’s one of the main things. Besides … medicine, in general, is not that interested in keeping people well, because if they do get people well — and sunlight will do that to a great extent — they’re out of business. There is a conspiracy out there. I’ve written a very large chapter about that and how they used their anti-sun [propaganda] to keep people sick.”

On Skin Cancer

There are two basic types of skin cancer: melanoma and nonmelanoma. Importantly, 75 percent of all melanoma occurs on areas of the body that never see the sun, Sorenson notes, and indoor workers have double the rate of lethal melanoma skin cancer than outdoor workers.9 A primary risk factor for melanoma appears to be intermittent sun exposure and sunburn, especially when you’re young.

According to data presented in his book, in 1935 about 1 in 1,500 people contracted melanoma. As of 2002/2003, that rate was 1 in 50. Between 2006 and 2015, melanoma rates increased 3 percent per year,10 so rates just keep going up.

“The more we use sunscreen, the more melanoma we get. Australia’s proven that for many, many years,” Sorenson says. “They use more sunscreen than any people on Earth, yet they have the highest prevalence of melanoma …

Melanoma increased by 3,000 percent between 1935 and, let’s say, 2002 to 2003. That’s a tremendous increase. Sun exposure during that time, by my government figures, has gone down by over 90 percent. We have a 90-percent decrease in sun exposure and a 3,000-percent increase in melanoma.

How does that add up for their theory? It doesn’t add up at all. They’re now beginning to realize that, I think, little by little. But still, they’re in that hip pocket of the medical schools that promote sunscreens and such.”

As noted by Sorenson, the sun actually protects you from melanoma. It does not protect again the more common skin cancers, though. However, protection from those can be had from a diet high in antioxidants.

Sun Avoidance Kills Far More People Than Sun-Related Diseases

Nonmelanoma skin cancers are primarily divided into the basal cell and squamous cell cancer, and sun exposure does increase your risk of those cancers. The thing to remember is that these are typically nonlethal. The relative safety of skin cancer is craftily hidden, however, by combining statistics for nonfatal and fatal skin cancers.

Most of the deaths attributed to nonmelanoma skin cancers (basal and squamous cell), which number around 4,420 per year, according to cancer.net,11 are in those who have severely compromised immune systems. Melanoma, meanwhile, kills an estimated 7,230 people per year in the U.S.12,13 It’s also important to realize that common skin cancer does not turn into the deadlier melanoma.

When you consider the statistics, it seems clear that sun avoidance is actually increasing your risk of deadly skin cancer, and that by exposing your skin to the sun, you will decrease your risk of melanoma.

What’s more, sun avoidance will also raise your risk of internal cancers, along with a long list of chronic diseases, the mortality rates of which are far more alarming than melanoma. As mentioned earlier, for every sun-related death there are 328 deaths from sun-deficiency-related diseases.

Sorenson’s book also cites Iranian research showing women who cover themselves completely have a 10-times higher risk of breast cancer compared to women who don’t cover themselves completely. That’s a 1,000-percent greater risk of breast cancer. Yet women are being told to avoid sun exposure at all costs to protect their health.

You Can Benefit From Sun Exposure Year-Round

During wintertime at latitudes above 22 degrees, you’re not going to be able to get enough ultraviolet B (UVB) exposure on your skin to significantly raise your vitamin D level unless you are at high altitudes in the mountains.

However, you’re still getting other photo products such as brain-derived neurotrophic factor (BDNF), NO and others. They will be produced even in the winter when the sunlight is too weak to trigger vitamin D production.

“I tan every day in St. George, Utah,” Sorenson says. “It may be 40 degrees F. outside; I step into the garage, so I’m protected from the breezes. I get out in the sun every day. It’s not doing me a bit of good for vitamin D, but I do have my own tanning bed. I can go into that tanning bed and it produces a dramatic amount of vitamin D.

So will a good vitamin D sunlamp … Sometimes I fudge and take a vitamin D pill, but I would rather [use my tanning bed] because it’s a lot more natural than taking a vitamin D pill, in my opinion. That’s the way that I do it …

Of course, tanning beds have been much maligned, [yet it] dramatically increases bone strength. It dramatically increases vitamin D levels. It reduces the risk of psoriasis and eczema. It does many other things that they never give any credit for …

I was just thinking about the new study on Parkinson’s disease, [which] showed people who are out in the bright sun daily, regularly have 1/50th the risk of ever getting Parkinson’s. That’s fairly new research. I was stunned by that research.”

Avoid Sunburn at All Costs

Naturally, regardless of the season, you want to make sure you do not get sunburn. Once your skin turns the lightest shade of pink, move into the shade or put on clothing and a hat to cover up your skin. Beyond that point, there’s no benefit, only the risk of skin damage. As noted by Sorenson:

“Your body shuts it down at that point. In fact, your body will shut down your vitamin D production, along with anything else, that it doesn’t want. There is a very interesting piece of research … that shows people who use sunscreen have anywhere from three to six times the risk of sunburn.

Another one was a big meta-analysis, which showed there was no benefit whatsoever in using sunscreens. None at all. In fact, there was a slight increase in the risk of all skin cancers together.”

Sun Exposure Decreases Risk of Autoimmune Disease

Aside from lowering your risk for a variety of cancers, including melanoma, sun exposure also radically decreases your risk of autoimmune diseases. (Diseases in which your body identifies proteins and other structures made by the body as foreign and destroys them.) Two classic examples are multiple sclerosis (MS) and Type 1 diabetes.

Sorenson cites research from Finland showing vitamin D supplementation decreased the risk of Type 1 diabetes by five- to sixfold. When compared to Venezuelan children, who get ample sun exposure, Finnish children had 400 times the risk of Type 1 diabetes.

Researchers have also found an inverse risk between vitamin D status and MS risk,14 and studies have confirmed MS is far less prevalent in areas near the equator, such as Ecuador, where prevalence ranges from a low of 0.75 per 100,000 inhabitants in the South, to a high of 5.05 per 100,000 in the capital city of Quito.15

What’s a Healthy Vitamin D Level?

Science has shown 20 ng/mL (50 nmol/L), which is typically considered the cutoff for vitamin D sufficiency, is still grossly inadequate and dangerous to health. For optimal disease protection, you need a vitamin D blood level between 60 and 80 ng/mL16 (150 to 200 nmol/L).

Once you get above 60 ng/mL, the risk for cancer and other chronic illness declines dramatically — in the case of breast cancer by more than 80 percent.17

There appear to be variations in the ideal level, however, depending on the condition in question. Sorenson cites research showing that athletic performance, and the risk of injury due to falling among nonathletes, improved until they reached a level of about 63 ng/mL (158 nmol/L), at which point performance and risk of falling started to slightly decline again.

On the other hand, in the case of breast cancer, which is a major concern for women, levels upward of 80 ng/mL (200 nmol/L) appear to be the most protective. When aiming for those higher levels, though, I believe getting your vitamin D from sunlight becomes all the more important, especially if you’re seeking protection from diseases such as heart disease.

Because, remember, swallowing a vitamin D pill will trigger NO production as sun exposure does, and increasing NO appears to be a significant way by which sun exposure lowers your heart disease risk. Sunlight also boosts your serotonin level, a neurotransmitter thought to play an important role in depression.

In his book, Sorenson cites research showing that spending the entire day in bright sunlight increases your serotonin level by 800 percent. A precursor to serotonin — melatonin — is also crucial for sleep and cancer prevention.

Sunlight and Visual Acuity

Myopia, with people needing glasses at an early age, and presbyopia, which is when you need reading glasses, are also on the rise, and this too may be a side effect of insufficient sun exposure. Sorenson explains:

“One of the studies was done comparing people in Singapore to people who grew up in Australia. They had the same ethnic background, basically Oriental-Asian background. Those who were playing in the sun in Australia had about one-sixth the risk of getting myopia.

It is so important. If we don’t get out and we don’t focus [our eyes] in the sun, [if] we don’t look into the distance — that may be one of the reasons we don’t get enough vitamin D, we don’t get enough serotonin, NO and any of the other photoproducts produced by the sun.

There is a pandemic of myopia. We’re seeing it here in the United States with the Asian kids. In many cases, as they get older, it will lead to blindness. Of course, they always talk about macular degeneration and so forth, but there’s a dichotomy here, because if you have macular degeneration, they tell you to totally stay out of the sun.

It does tend to relate to sun exposure. At the same time, vitamin D levels that are high tend to reduce the risk. So, what do you do? Stop getting your sun and take a vitamin D pill? I don’t think so. I think if we’re in the sun the way we ought to be and eat the polyphenols and so forth … that’s probably the way to prevent most of the older-age diseases.

Now, as far as presbyopia … I’ve had it since I was about 40. I just take some reading glasses and I can get along with reading my fine print. I wasn’t able to escape it. It runs in my family. I think there must be some genetic component there because I was out in the sun and I never had any myopia.”

As for age-related macular degeneration (ARMD), which is the leading cause of blindness among the elderly, research by Dr. Chris Knobbe, an ophthalmologist who wrote a book on the risk factors of ARMD, whom I’ll be interviewing on this topic, has compiled massive amounts of data showing that ARMD did not exist before 1930 and this appears largely due to the consumption of processed foods, especially processed vegetable oils.

Sugar, of course, does not help either. That combination causes massive degeneration of your vision, which is very difficult to reverse in its advanced stages. But if you catch it at an early stage, you can reverse it using dietary changes.

For presbyopia, I recommend not wearing sunglasses and avoiding reading glasses. As you age, there’s a tendency to want to make that font bigger to see the text better, but I recommend resisting that temptation, as it’s only going to make matters worse.

Also, avoid squinting and simply blink instead. Blink multiple times until the text becomes clear, then relax your eyes to refocus. Brighter light may also help you read without increasing the font size on your tablet or computer or using reading glasses.

Sunlight for Bone Health

Sorenson also recounts some of the historical data supporting the idea that sun exposure benefits health in important ways and boosts athletic performance. Aside from breast health, research shows sun exposure also helps prevent osteoporosis, which is yet another significant concern for women in particular. Sorenson says:

“In Spain, women who were sun seekers, those who were always outside, trying to tan … as much as possible, those women had 1/11th the risk of ever having a hip fracture as women who were avoiding the sun. That one point alone should get every woman out in the sun, because all women are afraid not only of breast cancer but also of osteoporosis.

Women need sunlight to prevent it. Whether vitamin D pills will work, I am not convinced. They don’t give them enough vitamin D so they can’t really tell in the research. But we know that sunlight works to prevent hip fractures. Boy, that’s a big one to me …

[Higher] vitamin D levels also dramatically help your brain … People think better … You are 3.5 times more likely to end up in a rest home [assisted care facility] if you do not have a good vitamin D level … [If] you’ve got a mom, dad, uncle or whoever is in danger of going there, I think it can be prevented … They can stay at home, maybe with a son or daughter, and they wouldn’t need to worry about them injuring themselves every other second.”

More Information

To learn more, I strongly recommend picking up a copy of Sorenson’s book, “Embrace the Sun.” Strongly emphasized in the book is the importance of sunlight for the prevention of cardiovascular disease — again, by way of boosting NO, which lowers your blood pressure and increases blood flow, more so than raising your vitamin D.

Sorenson believes erectile dysfunction (ED), for men, maybe a related problem that could be addressed through improved sun exposure, as one of the major reasons for ED is lack of NO. Cialis or Viagra is not the answer. Sunlight is.

“I think … we have to have holistic sun [exposure] again,” Sorenson says. “We need to have every single photoproduct produced. I have written down about five more photoproducts I haven’t even had the time to study. We don’t know what they do yet.

But why would you go for a vitamin D pill when you could get out in the sun and get all of the available [photoproducts] that we don’t even know [the benefits of] yet? For optimal human health, we need to be in the sunlight.”

Read more great articles at mercola.com

Active Release Technique Can Enhance Your Health and Wellness

When you just start exercising after a long stretch of sedentary lifestyle you might be surprised to discover that you’ve lost much of your flexibility. Regular overuse of certain muscles creates fatigue and what the ART treatment’s creator Michael Leah terms as “Scar Tissue”. These are tissues that have been overworked for long hours at a stretch and have become deeply fatigued, and cause problems in the long term.

This is where the ART practitioners come in. A chiropractor who’s certified in Active Release Technique can help you recover from the long sedentary lifestyle that we live. When you’ve been living in a 9 to 5 job for a long time, these scar tissues can overwhelm you, and they often compound to form chronic pain symptoms.

Active Release Technique was pioneered in the 80s to help sportspersons recover from chronic pain injuries. Over the years, it has been personalized and suited to every single person who walks in. So, don’t worry if you’re not into running, ART can help you too. Here are some points about how ART can help:

1. Personalized care

Everyone treats their muscles differently. There are people who go for workouts daily, there are people who work in places where they face the computer screen for 8 hours straight, there are people who do both. The entire health and problems are dependent on these differences. How you deal with your pain and how you need to heal yourselves depends on these things. Chiropractors who’re trained in ART take time to assess your body personally so that they know exactly what is wrong with you, and how they can heal you. They find out the exact positions of your scar tissue and find the spaces which need most care when dealing with it.

One of the primary goals of your first appointment would be to test the limits of your movements and the problems with your posture to determine exactly how to take care of your body.

2. Stretching and revascularization

When you stretch your muscles after a long workout, it releases blood into parts of the muscles so that you can gain movement and heal faster. Healing this way enhances your muscles movements and help you perform perfectly in the workout on the very next day. This is something we need when we work too. The human body is optimized to be kept moving, so, when a person adopts a mostly sedentary lifestyle, there are entire muscle groups that are constricted. In fact, it has been shown that entire parts of muscles could be lacking energy when you work continuously for hours without stretching. The corrections that chiropractors trained in ART do is designed to make your blood flow to these constricted areas and heal them.

The revascularization is something that helps you get back into work with your usual vigor and fewer problems every time. The revascularizations also return your muscle fibers to the normal states allowing them to function optimally and allowing you to say goodbye to that pesky muscle pain.

3. Reducing the pressure on your body

Every time you tilt your head downwards you create a condition called “text shoulders”. This creates additional weight on your body muscles. Creating a posture where you can work and also serve your body better is a work that the chiropractor does. They help you hold yourselves up to more efficiently so that you can work faster and do more with less strain on your muscles. Another thing that the chiropractor would work on is how you respond to the stresses so, that you can have a holistic way of dealing with injuries when you start developing them again. Plus, once, these symptoms are dealt with, you can automatically work more efficiently since, your movements and health both would improve.

Everything You Need to Know about Anxiety Attacks – and How You Can Deal with Them

Anxiety occurs when we are faced with a difficult or overwhelming event or situation, and there can be different triggers for it. But how do you know you are having an anxiety attack? Well, there are some common symptoms associated with an anxiety attack, such as a general feeling of panic, dread, or danger, as well as restlessness or nervousness. You will also know you are having an anxiety attack if your heart rate increases or becomes rapid and if you are experiencing sweats or chills. You can also be experiencing an anxiety attack if you suddenly feel tired or weak, or if you have a nervous stomach.

If you have difficulty trying to focus, you could also be having an anxiety attack, and the same is true if you are hyperventilating. But if you regularly have anxiety attacks and would like to know their causes and how you can handle them, here’s everything you need to know about anxiety attacks – and how you can deal with them.

Learn or identify what triggers it

One thing you can do to handle anxiety attacks is to learn or identify what triggers the attack in the first place. Sometimes, the triggers can be obvious, but other times, they can be more difficult to ascertain. This is when you may want to get guidance and help from a counselor or therapist, such as the specialists in counseling Woodstock offers from The Lodestone Center for Behavioral Health. If you have problems which you have been experiencing for a long time, such as work-related issues or financial issues, it may be more challenging to determine the triggers, since you may have to figure out whether it’s a deadline, a particular situation, or even a person. But when you find out what your triggers are, you should see if you can limit or decrease your exposure to these triggers if you can. If you can’t avoid it, however, there are other coping techniques or mechanisms which can help you.

Benefit from therapy

Therapy like cognitive behavioral therapy or CBT can help you learn about various ways of thinking and reacting to situations which cause anxiety. With help from a counselor or therapist, you can learn to develop different ways of changing thought patterns which are considered negative as well as negative behaviors before they can have more severe effects.


You may also be able to benefit from mindful meditation, especially if you do it daily. With mindful meditation, you can learn to train and take control of your thought process so you can dismiss negative thoughts once they occur.

Benefit from supplements

Another thing you can do is change your diet, and this is where supplements may be helpful as well. Some supplements may help reduce anxiety, and this includes lemon balm, green tea, kava kava, valerian root, omega-3 fatty acids, and even dark chocolate, as long as you take it in moderation.

Take care of yourself

There are some obvious ways you can decrease anxiety as well. One of these is to exercise regularly. With exercise, you can enhance your mood and feel better about yourself. It will also allow you to have a better sleep. You can also benefit from eating well-balanced meals as well as establishing stronger connections with the people you care for, such as family and friends.

Image source: Pixabay.com


The Best Yoga Poses for Stress Relief

We’re living in an increasingly complex world in which our lives are busier than ever and our obligations are often overwhelming. It seems like we’re always trying to either just keep up, or worse, catch up.

The problem is that while we’re playing keep-up and catch-up, we experience a fair amount of stress due to external factors like long daily schedules, to-do lists, and general busyness.

To reduce stress, it’s vitally important to schedule some relaxation or down time. Or better yet, do yoga! Below are some of the best yoga poses to reduce stress. 

Alternate Nostril Breathing (Nadi Shodhan Pranayam)

Alternate nostril breathing helps to relax your body and mind, reduce anxiety, and promote overall well-being

To practice alternate nostril breathing:

  • Sit in a comfortable position with your legs crossed. You can sit on a yoga or meditation cushion for added comfort.
  • Place your left hand on your left knee and leave it there.
  • Lift your right hand up toward your nose with your thumb on the right side of your nose.
  • Exhale completely and then use your right thumb to close your right nostril.
  • Inhale through your left nostril and then close the left nostril with your fingers.
  • Open the right nostril and exhale through this side.
  • Inhale through the right nostril and then close this nostril.
  • Open the left nostril and exhale through the left side.
  • That completes one cycle.
  • Continue for up to 5 minutes.

Knees to chest post (Apanasana)

The knees to chest pose helps to reduce excessive anger, excitement, anxiety and high blood pressure.

To practice the knees to chest pose:

  • Start lying on your back with your spine in a neutral position.
  • Bend your right knee toward your chest. Interlace your fingers on the shin just below the knee.
  • Straighten your left leg and flex your left foot back towards your knee.
  • Hug the right knee toward the armpit (or towards the centre of your chest).
  • Relax your neck and shoulders. Use your biceps to pull instead.
  • Feel your shoulders draw away from your ears and widen across the front of your chest.
  • Feel your lower back pressing into the earth. Create space between each and every vertebra on the back side of your lower spine.
  • Keep all the muscles of the extended leg and foot active and engaged. Relax the foot of your bent leg.
  • Release your hands and bring them to the sides of your body. Straighten the bent leg to fully release the pose.

Corpse Pose (Shavasana)

The corpse pose relaxes and calms the body, relieves stress and anxiety, and reduces blood pressure.

To practice the corpse pose:

  • Lie flat on the floor on a yoga mat.
  • Close your eyes.
  • Place your legs comfortably apart, with toes facing out.
  • Placed your arms along your body and slightly apart, with your palms open and facing upwards.
  • Breathe slowly, yet deeply. This will impart complete relaxation. Let go and surrender, but make sure you don’t doze off. Do this for 10-12 minutes.

Yoga Chair

An excellent alternative to doing your yoga poses on a mat is to use a yoga chair. A yoga chair is perfect for relaxing or stretching, and is also an attractive piece of furniture. Yoga chairs are super comfortable and can be used by people of all ages. It is highly recommended that you purchase your yoga chair only from trusted and reputable furniture shops.

For the best fitness equipment and activewear, visit Vivotion.com.

The Benefits Of Magnesium and How It Can Help You

If you’re the kind of person who always reads the nutritional content of a product before buying, you might already be familiar with magnesium. This nutrient is commonly found in green leafy vegetables, kidney beans, peas, dark chocolates, and whole grain breads. If you’re regularly taking supplements, you might have come across this nutrient as well. But aside from being conveniently purchased, do you know that magnesium can actually do wonders to your body?

You might not know this, but yes, magnesium has plenty of health benefits.

In an overview, magnesium is essential for the bone structure of your body. This nutrient is also required for energy production, nerve function, and blood pressure regulation, just to name a few. To paint a clearer picture of how magnesium can help you, take note of the following points:

1) Magnesium can help with constipation.

Constipation is a common condition that can affect anyone and it can be inconvenient once you experience it. You’ll be passing stools irregularly or, in worse cases, you won’t be able to empty your bowel. This can cause pain, especially when your stool is hard or lumpy. If you have been trying different solutions for constipation but to no avail, shop for magnesium and add these foods to your diet. Taking magnesium by mouth works as a natural laxative, allowing you to have a regular and easy bowel movement.

2) Magnesium can relieve insomnia.

A lot of people understand the importance of sleep, but not everyone can sleep soundly every night. While some of these factors include hectic schedule and an unhealthy lifestyle, some people are struggling to have some shuteye because of insomnia. No matter how hard they try to sleep, they will still be up until the wee hours of the morning. If you’re suffering from the same condition, take time in choosing the best magnesium for you as this can cure your insomnia. This works because magnesium relaxes your muscles, calms your nerves, and regulates the neurotransmitters in your body, which keeps you awake. Taking magnesium regularly can reduce sleep disorders in the long run.

3) Magnesium can protect your heart.

Your heart is the most important muscle in your body. Without it, you won’t be able to function as an individual. As one way of avoiding heart diseases, make sure that you’re getting enough magnesium. This nutrient can fuel your heart, prevent episodes of heart attack, and improve the elasticity of your heart and blood vessels.

4) Magnesium can combat asthma.

Asthma is usually a hereditary medical condition. No matter how you try to live a healthy lifestyle, if most of your family members have asthma, you’ll likely experience the same. If you want to lessen the symptoms of chest tightness and shortness of breath due to asthma, take magnesium-enriched foods. This nutrient has the ability to stop the spasms of your bronchial muscles, allowing you to breathe easier. In case you didn’t know, hospitals actually use magnesium in order to treat patients who have life-threatening asthma.

5) Magnesium can reduce high blood pressure.

There are several reasons why people are suffering from high blood pressure. It can be due to lack of exercise, a stressful lifestyle, obesity, and too much salt intake. Surprisingly, nutrient deficiency can also contribute to this condition. This is why magnesium should always be included in your diet. This nutrient can regulate your blood pressure because it relaxes the muscles in your arteries and veins. As a result, these won’t constrict the blood flow in your body. Magnesium plays a significant role in regulating other minerals, which are vital to your blood pressure as well.

6) Magnesium can build stronger bones.

A lot of things will change as you start to age. Aside from looking differently, your body will also start to deteriorate. The same also happens to your bones. Once you age, your bones will weaken. You won’t have the vigor to be physically active compared to when you were a teen. It’s already common knowledge that you can minimize the effects of bone loss through calcium and Vitamin D intake, but do you know that magnesium is also an important component? Magnesium can improve the calcium levels of your body and expedite the process of calcium absorption.

Talk To Your Doctor First

The information from this article can prove how essential magnesium is to your body. However, if you want to maximize its benefits, take time to ask recommendations from your doctor first. They can provide professional advice as to what kind of product should you use for your magnesium requirement.

Childhood Shingles Resulting from Chickenpox Vaccination: Is it “Rare” or Predictable?

By Children’s Health Defense | * Collective Evolution

From the inception of mass vaccination, childhood vaccines have produced a raft of unintended consequences. One of the biggest problems—gaining steam over the past several decades—involves the vaccine-induced creation of brand-new risks and vulnerabilities that can be more serious than the condition a given vaccine might be intended to address.

… the incidence of shingles in the U.S. rose by 63% among 10- to 19-year-olds as of the mid-2000s.

Predictions and case reports

When the Centers for Disease Control and Prevention (CDC) added first one and then two doses of chickenpox vaccine to the U.S. vaccine schedule (in 1996 and 2006, respectively), numerous scientists predicted—accurately as things have turned out—that there would be a chickenpox-shingles tradeoff. In fact, the United Kingdom does not include the varicella vaccine in its childhood schedule to this day precisely because researchers there recognized the potential for routine chickenpox vaccination to “drive up the age at which those who are non immune get the illness” and increase the incidence of shingles in all age groups. Confirming the initial predictions, the incidence of shingles in the U.S. rose by 63% among 10- to 19-year-olds as of the mid-2000s.

Ordinarily, clinicians do not expect to encounter shingles in children unless the children are seriously immunocompromised. Perhaps this is why—in one case report after another describing shingles in otherwise healthy vaccinated children—researchers characterize the situation as “rare” or “unique.” Even so, young shingles patients’ often dramatic clinical symptoms have forced researchers to acknowledge that shingles is definitely “possible” in children vaccinated against varicella, and when they use appropriate molecular analyses, they find that the vaccine-strain virus is the causative agent.

Across studies, the average age of shingles infection in children was 5.3 years, and the infection surfaced, on average, about three years after chickenpox vaccination.

In 2017, clinicians encountered shingles in a healthy 19-month-old who had received a chickenpox vaccine six months previously, and they decided to put their findings in context by searching the English-language literature for similar cases. They identified roughly two dozen published cases of vaccine-strain shingles in “immunocompetent” children and adolescents who had received a chickenpox vaccine but otherwise had “no history of varicella or exposure to varicella during gestation.” A number of the studies reported shingles in very young children—such as a 15-month-old vaccinated three months previously, a 2-year-old “vaccinated for varicella at 17 months,” another vaccinated 2-year-old, and a 3.5-year-old girl who had received the chickenpox vaccine around age 2.  Across studies, the average age of shingles infection in children was 5.3 years, and the infection surfaced, on average, about three years after chickenpox vaccination.

[Read more here]

*Originally entitled: “Childhood Shingles Resulting from Chickenpox Vaccination: “Rare” or Predictable?”

Robert O’Leary, JD BARA, has had an abiding interest in alternative health products & modalities since the early 1970’s & he has seen how they have made people go from lacking health to vibrant health. He became an attorney, singer-songwriter, martial artist & father along the way and brings that experience to his practice as a BioAcoustic Soundhealth Practitioner, under the tutelage of the award-winning founder of BioAcoustic Biology, Sharry Edwards, whose Institute of BioAcoustic Biology has now been serving clients for 30 years with a non-invasive & safe integrative modality that supports the body’s ability to self-heal using the power of the human voice. Robert brings this modality to serve clients in Greater Springfield, Massachusetts and New England (USA) & “virtually” the world. He can also be reached at romayasoundhealthandbeauty@gmail.

Researchers Discover Herb That Fights Cavities Naturally and Effectively

By Mae Chan | Prevent Disease

Children’s cavities are on the rise, and children today who have cavities are requiring more expensive and extensive dental surgery to hide the problems of dental decay.

The U.S. Centers for Disease Control and Prevention reported there was an increase in the number of preschool children with cavities, for the first time in 40 years.

The scientists from West China School of Stomatology and Academic Centre for Dentistry Amsterdam have figured out the main active ingredient of Galla Chinensis, a natural herb, and further improved its anti-cavities efficacy. Their findings are published in The Open Dentistry Journal.

To maintain a healthy mouth, the oral environment must be relatively neutral. When the environment in the mouth becomes more acidic, dental cavities or other disorders may develop. Galla Chinensis was revealed to inhibit the acid production of caries-associated bacteria as well as make teeth more resistant to acidic attack.

Galla Chinensis originates from the abnormal growth of the Rhus leaf tissue in response to secretion of parasitic aphids (family Pemphigidae). It has been used for thousands of years due to its antibacterial, antiviral, anticaries, antioxidative, anticancer, live-protective, antidiabetic, antidiarrheal, anti-inflammatory and antithrombin activity.

The research team of West China School of Stomatology has tested hundreds of Chinese herbs and identified that Galla Chinensis has a strong potential to prevent dental caries due to its antibacterial capacity and tooth mineralization benefit. Galla Chinensis also possesses substantial antiviral, anticancer, hepatoprotective, antidiarrheal and antioxidant activities. However, the main active ingredient of Galla Chinensis is unknown, which restricts the application in dentistry.

In the present study, several Galla Chinensis extracts with different main ingredients were obtained and determined by liquid chromatography-mass spectrometry (LC-MS) analysis. The antibacterial capacity was determined using the polymicrobial biofilms model, which can generate reproducible plaque-like biofilms that occur in vivo. The effect of inhibiting tooth demineralization was tested using an in vitro pH-cycling regime, which mimicked the periodic pH change in mouth.

“Medium molecular weight gallotannins are the most active constituent in terms of caries prevention” concluded Xuelian Huang, PhD, DDS, the lead author.

In dental caries, significant reductions in caries prevalence and incidence have been made by the introduction of fluoride. It is not a total cure, however, and there is still a need to seek products complementary to fluoride. With these new findings, the research team is working with the industry to develop new oral care products.

Read more great articles at Prevent Disease.

This Five-Minute Breathing Exercise Can Boost Brain and Heart Health

By Dr. Joseph Mercola | mercola.com


  • Inspiratory muscle strength training can lower blood pressure, improve cardiovascular health and boost cognitive and physical performance in middle-aged adults who do not get the recommended amount of aerobic exercise
  • Inspiratory muscle strength training (IMST) involves inhaling through a hand-held device that restricts air flow. By making you work harder to breathe in, you strengthen the muscles used for inhalation
  • Most people breathe incorrectly and the ramifications for your health can be significant. One of the most common errors is over breathing, which depletes your carbon dioxide (CO2) reserves, thus lowering tissue oxygenation and causing airway and blood vessel constriction
  • Mouth breathing has been linked to an increased risk of snoring, sleep apnea, asthma, abnormal facial development in children, poor oral hygiene, crooked teeth, poor posture, poor sports performance, and attention-deficit hyperactivity disorder
  • Another near-universal breathing abnormality is breathing vertically rather than horizontally. Correct breathing will cause your midsection to widen while not raising your shoulders or puffing out the upper part of your chest. This is the horizontal breath

The way you breathe has a significant impact on your health, and various breathing exercises have been shown to improve your health and well-being in a number of ways.

Most recently, researchers have found inspiratory muscle strength training — a technique that strengthens your respiratory musculature — can improve cardiovascular health, as well as cognitive and physical performance.

Inspiratory muscle strength training (IMST) involves inhaling through a hand-held device that restricts air flow. By making you work harder to breathe in, you strengthen the muscles used for inhalation. The inspiratory muscle trainer device was originally developed for people with respiratory conditions, and to help wean patients off mechanical ventilation.

As you might expect, your breathing muscles, including your diaphragm, will lose strength and atrophy from lack of use, just as other muscles in your body, and research1 shows that strengthening the breathing muscles improves weaning outcome in patients that have become too weak to breathe on their own after being on a ventilator.

How Inspiratory Muscle Strength Training Benefits Your Health

In the featured study, the preliminary results of which were presented at the annual Experimental Biology conference2 in Orlando, Florida, the researchers investigated how IMST might affect vascular, cognitive and physical health in middle-aged adults.

A previous study3 had shown patients with obstructive sleep apnea who used the device to perform 30 inhalations per day for six weeks lowered their systolic blood pressure by an average of 12 millimeters of mercury (mm/Hg).

As reported by Medical News Today,4 “Exercising for the same amount of time usually only lowers blood pressure by half that amount, and the benefits seem to exceed those normally achieved with hypertension medication.”

Intrigued by these findings, the researchers, led by Daniel Craighead, a postdoctoral researcher at the University of Colorado Boulder’s Integrative Physiology of Aging Laboratory, decided to investigate whether IMST might be useful for middle-aged adults who resist exercise.5,6,7

Indeed, those who used IMST not only lowered their blood pressure and improved their vascular health, they also improved their exercise tolerance, assessed through treadmill tests, and cognitive performance, assessed through cognitive tests. Craighead commented on the results:8,9

“IMST is something you can do quickly in your home or office, without having to change your clothes, and so far it looks like it is very beneficial to lower blood pressure and possibly boost cognitive and physical performance.

High blood pressure is a major risk factor for cardiovascular disease, which is the number one cause of death in America. Having another option in the toolbox to help prevent it would be a real victory …

I think IMST has slowly evolved from something used only by a very sick population to being something that people can adopt as a part of their everyday lifestyle. Maybe they won’t do 30 minutes of aerobic exercise, but perhaps they’ll do five minutes of this and get some benefits.”

Over Breathing — One of the Most Common Breathing Errors

When it comes to breathing, most people actually do it incorrectly, and the ramifications for your health can be significant. One of the most common errors is over breathing. By breathing more than necessary, you deplete your carbon dioxide (CO2) reserves. While it’s important to remove CO2 from your body, you need a balance of oxygen and CO2 for optimal function.

CO2 is not just a waste product but has actual biological roles, one of which is assisting in oxygen utilization. When your CO2 level is too low, changes in your blood pH impair your hemoglobin’s ability to release oxygen to your cells. This is known as the Bohr effect.10,11

CO2 also helps relax the smooth muscles surrounding your blood vessels and airways, which is why over breathing results in both airway and blood vessel constriction. You can test this by taking five or six big breaths in and out of your mouth.

Most people will begin to experience some light-headedness or dizziness. While you might reason that taking bigger breaths through your mouth allows you to take more oxygen into your body, which should make you feel better, the opposite actually happens.

This is because you’re expelling too much CO2 from your lungs, which causes your blood vessels to constrict — hence the light-headedness. The reality is that the heavier you breathe, the less oxygen is delivered throughout your body due to lack of CO2.

How Over Breathing Affects Your Health

Typical characteristics of over breathing include mouth breathing, upper chest breathing, sighing, noticeable breathing during rest and taking large breaths before talking. Normal breathing volume is between 4 and 7 liters of air per minute, which translates into 12 to 14 breaths per minute. Breathing more than this is often an indication of poor health.

For example, clinical trials12 involving asthmatics show they breathe between 10 to 15 liters of air per minute and people with chronic heart disease tend to breathe between 15 to 18 liters of air per minute. Mouth breathing, in particular, is also associated with a number of health problems, including:

Sleep apnea14,15,16,17
Asthma18 — In one study,19 young asthma patients had virtually no exercise-induced asthma after exercising while breathing through their noses. However, they did experience moderate bronchial constriction after exercising while mouth breathing. Research shows mouth breathing may increase asthma morbidity by increasing sensitization to inhaled allergens20
Abnormal facial development21 — Children who breathe through their mouths tend to develop longer faces with altered jaw structures22,23,24,25,26,27
Poor oral hygiene — Loss of moisture dries out your saliva and contributes to poor oral hygiene; dehydration causes your airways to constrict and makes nose breathing even more difficult, creating a vicious cycle
Reduced oxygen delivery to your heart, brain and other tissues due to constricted arterial blood flow28
Crooked teeth29
Poor posture30
Poor sports performance31,32 — This occurs primarily as a side effect of postural changes associated with mouth breathing that decrease muscle strength and inhibits chest expansion.33Breathing through your nose also boosts air resistance by approximately 50% compared to breathing through your mouth.

As a result, you end up increasing your oxygen intake by 10% to 20% when nose breathing.34 The deeper and more rapid your breath (which is a hallmark of hyperventilation and mouth breathing), the more constricted your blood vessels will be and the less oxygen will be delivered to your tissues,35 and this lack of oxygen will also hamper sports performance

Attention-deficit hyperactivity disorder36

How to Breathe Properly

To minimize the problems associated with mouth breathing and over breathing, you need to breathe more lightly and through your nose. Ideally, your breath should be so light as to barely move the hairs inside your nose.

Breathing through your nose slows your breathing and makes it more regular, thereby improving oxygenation. Nasal breathing also activates your parasympathetic nervous system, which has a calming and blood pressure lowering effect.37,38

The following steps will help your breath become lighter. While you may feel a slight air shortage at first, this should be tolerable for most people. If it becomes uncomfortable, take a 15-second break and then continue.

  1. Place one hand on your upper chest and the other on your belly; feel your belly move slightly in and out with each breath, while your chest remains unmoving.
  2. Close your mouth and breathe in and out through your nose. Focus your attention on the cold air coming into your nose and the slightly warmer air leaving it on the out breath.
  3. Slowly decrease the volume of each breath, to the point it feels like you’re almost not breathing at all. The crucial thing here is to develop a slight air hunger. This simply means there’s a slight accumulation of carbon dioxide in your blood, which signals your brain to breathe.

After three or four minutes of air hunger, you’ll start experiencing the beneficial effects of CO2 accumulation, such as an increase in body temperature, a sign of improved blood circulation, and an increase in saliva, which is a sign of parasympathetic nervous system activation, which is important for stress reduction.

While mouth breathing tends to lead to over breathing, failure to exhale fully may also be part of the problem that’s causing you to over breathe. Oftentimes, it’s a combination of sucking in excessive air and exhaling incompletely. You’re your exhalation is incomplete, you end up with excess residual air in your lungs, and it is this that makes you feel short of breath.

The answer for this is not to breathe more but to breathe out more fully. You can train yourself to exhale more fully by making sure your exhale is slightly longer than your inhale, and by engaging your diaphragm to really squeeze the air out as you allow your midsection to collapse inward. The vertical breathing exercise below will also help strengthen your diaphragm, which will allow you to exhale more fully.

Vertical Breathing — Another Common Breathing Mistake


Another near-universal breathing abnormality is breathing vertically rather than horizontally. This is something clinical psychologist Belisa Vranich points out in her book “Breathe,” which details her breathing program. The condensed version of Vranich’s interview is included above for your convenience. For the full interview, see “Breathing Program to Improve Mental and Physical Health.”

Vertical breathing makes you feel a bit taller on the in-breath, as it raises your chest and shoulders. The problem is that this kind of breathing actually triggers your sympathetic nervous system. In other words, it triggers your stress response, which is the complete opposite of what you want.

Correct breathing will cause your midsection to widen while not raising your shoulders or puffing out the upper part of your chest. This is the horizontal breath. At first, you may find it difficult to take a proper breath, as your midsection and diaphragm may be tight. To relearn proper horizontal breathing, Vranich suggests the following exercise. In time, this exercise will teach your body to use the diaphragm to breathe.

  1. Begin by relaxing and unbracing your midsection.
  2. Take a deep breath in and actually feel the middle of your body get wider. Let your belly go.
  3. On the exhale, roll backward, tipping your hips underneath you while pressing your fingers gently into your belly, giving it a little squeeze.

As mentioned earlier, feeling short of breath is often caused by insufficient exhalation. Engaging your diaphragm and intercostals — the muscles that run between your ribs, allowing your chest wall to move — will allow you to take more complete in and out breaths.

The Link Between Athletic Endurance and CO2 Tolerance

While breathing through your mouth may be particularly tempting during physical exertion, try to avoid this tendency as it will actually diminish your fitness and endurance. Ideally, you would exercise only to the extent that you can continue breathing through your nose the vast majority of the time.

If you feel the need to open your mouth, then slow down and recover. This helps your body to gradually develop a tolerance for increased CO2. Dr. Konstantin Pavlovich Buteyko39 — the Russian physician after whom the Buteyko Breathing Method is named — discovered that the level of CO2 in your lungs correlates to your ability to hold your breath after normal exhalation.

This breath-holding capacity is known as your control pause or CP number. To identify your CP, which will give you an estimate of your CO2 tolerance, perform the following self-test.

1.Sit straight without crossing your legs and breathe comfortably and steadily.

2.Take a small, silent breath in and out through your nose. After exhaling, pinch your nose to keep air from entering.

3.Start your stopwatch and hold your breath until you feel the first definite desire to breathe.

4.When you feel the first urge to breathe, resume breathing and note the time. This is your CP. The urge to breathe may come in the form of involuntary movements of your breathing muscles, or your tummy may jerk or your throat may contract.

Your inhalation should be calm and controlled, through your nose. If you feel like you must take a big breath, then you held your breath too long.

The following criteria are used to evaluate your CP result:

CP 40 to 60 seconds — Indicates a normal, healthy breathing pattern and excellent physical endurance.

CP 20 to 40 seconds — Indicates mild breathing impairment, moderate tolerance to physical exercise and potential for health problems in the future (most folks fall into this category).

To increase your CP from 20 to 40, physical exercise is necessary. You might begin by simply walking with one nostril occluded. As your CP increases, begin incorporating jogging, cycling, swimming, weightlifting or anything else to build up an air shortage.

CP 10 to 20 seconds — Indicates significant breathing impairment and poor tolerance to physical exercise; nasal breath training and lifestyle modifications are recommended. If your CP is less than 20 seconds, never have your mouth open during exercise, as your breathing is too unstable. This is particularly important if you have asthma.

CP under 10 seconds — Serious breathing impairment, very poor exercise tolerance, and chronic health problems.

Short CP times correlate with low tolerance to CO2 and chronically depleted CO2 levels. As a result, the shorter your CP, the more easily you’ll get breathless. The good news is that you will feel better and improve your exercise endurance with each five-second increase in your CP.

How to Increase Your CP and Boost Exercise Endurance

The following breath hold exercise will help increase your CP over time. While this exercise is perfectly safe for most, if you have any cardiac problems, high blood pressure, are pregnant, have Type 1 diabetes, panic attacks or any serious health concern, then do not hold your breath beyond the first urges to breathe.

Repeat this exercise several times in succession, waiting 30 to 60 seconds between rounds. Also, be sure to do it on a regular basis, ideally daily.

  • Sitting up straight, take a small breath in through your nose and a small breath out. If your nose is quite blocked, take a tiny breath in through the corner of your mouth.
  • Pinch your nose with your fingers and hold your breath. Keep your mouth closed.
  • Gently nod your head or sway your body until you feel that you cannot hold your breath any longer.
  • When you need to breathe in, let go of your nose and breathe gently through it, in and out, with your mouth closed. Calm your breathing as soon as possible.

For Optimal Health, Learn to Breathe Properly

As mentioned, a normal breathing volume is around 12 to 14 breaths per minute, but research40published in the medical journal Breathe suggests an optimal respiration rate is in the range of just six to 10 breaths per minute and done in a way that activates your diaphragm.

Slowing your breathing to 10 breaths per minute or less has been shown to beneficially impact your respiratory, cardiovascular, cardiorespiratory and autonomic nervous systems.41 As noted in the Breathe study:42

“Controlled, slow breathing appears to be an effective means of maximizing HRV [heart rate variability] and preserving autonomic function, both of which have been associated with decreased mortality in pathological states and longevity in the general population.”

Aside from the breathing techniques already mentioned, there are many others that can be equally helpful. Following is a short list of a few additional breathing methods you can try, all of which are backed by scientific evidence43 showing their beneficial influence on human health.

Nadi Shodhana/Nadi Shuddhi (alternate nostril breathing) — With your right thumb, close the right nostril and inhale through your left nostril. Closing the left nostril, exhale through the right, following which, inhalation should be done through the right nostril. Closing the right nostril, breathe out through your left nostril. This is one round. The procedure is repeated for the desired number of rounds.
Surya Anuloma Viloma (right uninostril breathing) — Closing the left nostril, both inhalation and exhalation should be done through your right nostril, without altering the normal pace of breathing.
Chandra Anuloma Viloma (left uninostril breathing) — Similar to Surya Anuloma Viloma, breathing is done through your left nostril alone, by closing the right nostril.
Surya Bhedana (right nostril initiated breathing) — Closing the left nostril, inhalation should be done through your right nostril. At the end of inhalation, close the right nostril and exhale through the left nostril. This is one round. The procedure is repeated for the desired number of rounds.
Ujjayi (psychic breath) — Inhalation and exhalation are done through the nose at a normal pace, with partial contraction of the glottis, which produces a light snoring sound. You should be aware of the passage of breath through your throat during the practice.
Bhramari (female honeybee humming breath) — After a full inhalation, closing the ears using your index fingers, you should exhale making a soft humming sound similar to that of a honeybee.

Read more great articles at mercola.com

Spring Cleaning Your Body, Mind, and Spirit

It’s spring and time for some cleansing in body, mind and spirit. In many modes of eastern medicine, especially Ayurveda, the sister-science to Yoga, it’s believed that before you build wellness and strength you must first cleanse. Yoga poses that heat the system, twist the torso, and invert the body help to cleanse by with moving lymph fluid, spinal decompression, and organ cleansing.

First, Add a Little Heat


Photo by David Newkirk

Before cleansing the system, it’s necessary to add Tapas. Tapas isn’t only a word for tasty Spanish dishes served on little plates but also a Sanskrit word described in the Yoga Sutras as the heat necessary for transformation. Getting the body to heat up with poses that warm up the body (without overly challenging it) is very useful before cleansing the body. These poses include standing poses like Warrior I, II, and III, Side Angle Pose, and Triangle Pose. Once the body heats up, it’s ready for cleansing.

Twists: Cleansing Poses

Some of the poses that are excellent for cleansing are twists. One of the reasons we want things twisting and inverting is for our lymph. Not to be confused with the spritely libido-rich fairies so abundant in enchanted forests, this kind of  “ymph” could be considered to be the system of spritely fairies that fly around the forest of your body’s fluids systems and with their rich source of white blood cells they put magical spells on bacteria and other disease-causing microorganisms, spells that send these unwanted guests into your eliminatory systems. The problem with the lymph system is that unlike our circulatory system, lymph depends on movements like twists to circulate and do their work. Some yoga postures that help with this are seated and standing twists like Ardhamatsyandrasana and Twisting Crescent Lunge Pose. is one of  the best ways of keeping the lymph moving and thus keeping you healthy.

Twists also keep the body healthy by rotating the vertebral bodies of your spine and building strength and flexibility in the deep and superficial spinal and abdominal muscles. Twists ensure elasticity in the disks between the vertebrae as well as the ligaments of the back. Twists alternately compress and stretch the hemispheres of the chest, stimulating respiratory function. They also give a healthy massage to other vital organs, like the stomach, liver, intestines, and kidneys. Plus, twisting can help restore symmetry between the shoulders and pelvis which can be the problem of some kinds of back pain.  

Because the nervous system revolves (literally) around the spinal cord, twisting the spine also wrings out the nervous system. This is one of the meeting spots of mind and body: twists and other tension-relieving poses do wonders to help relieve emotional tension that gets trapped in the body in the form of tight muscles.


Photo by Seneca Moore

Inversions are poses that turn you upside-down. Some common inversions are Headstand, Handstand, and Legs-Up-The-Wall Pose. Just like twists, inversions are great to help you cleanse your system. Our digestive system sometimes get compacted and turning things upside-down helps to get things moving again. Inversions are also excellent for decompressing your spine, strengthening your arms and shoulders, and strengthening both the deep and superficial core muscles.

Getting upside-down is perhaps the best way of moving lymph through the bod and cleaning house. Inversions also build muscles in the neck and shoulders. They tone vital organs and stimulate glands. Like twists, inversions build strength and flexibility in the superficial and deep muscles and connective tissue along the spine and rib cage, most notably in the diaphragm and abdominal muscles. With all this muscular toning along our spine and ribs, our posture shapes up. When done properly, inversions can lengthen our spine. Inversions also help out your digestion, respiration, and circulation systems. Last, inversions can maybe help you look at this sludge in the air in a different way, when you see it from upside-down.

Consider some gently-heating poses, twists, and inversions as you’re mindfully planning how to spring clean your body, mind, and spirit.


Photo by Seneca Moore

Scott Moore is a senior teacher of yoga and mindfulness. He’s taught in New York and Salt Lake city and currently lives in Southern France. When he’s not teaching or conducting retreats, he writes for Conscious Life News, Elephant Journal, Mantra Magazine, Medium, and his own blog at scottmooreyoga.com. Scott also loves to run, play the saxophone, and travel with his wife and son. Check out his yoga retreats to places like Hawaii and Amalfi Coast , his online Yoga Nidra Course and his Yoga Teacher Mentor Program


The Benefits Of Sleep Trackers When You’re Having Problems With Sleeping

Sleep is essential to improve your immune system, energy levels, and overall mental well-being. When you don’t get enough sleep every night, you’ll increase the risk of suffering from life-threatening illnesses and diseases. While most people know how sleep is important to health, not everyone can actually enjoy a good night’s sleep no matter how much they try. This can happen due to a variety of factors, namely having a hectic schedule and insomnia.

A sleep tracker can be a godsend for people who are having problems sleeping. This device can come in different forms, namely as a wrist watch, app on your smartphone or a separate standalone. A sleep tracker collects information that can be used in order to improve the quality of your sleep. If you’re still skeptical about buying sleep trackers, its benefits might convince you to finally do so:

1) Sleep trackers can record the stages of your sleep.

There are five stages of sleep that you will go through every time:

  • Transition to sleep
  • Light sleep
  • Deep sleep
  • Intense deep sleep
  • Dream sleep

You won’t have any way of knowing the quality of your sleep or how many hours you’ve spent in each phase since you’re already sleeping. Fortunately, sleep trackers can provide this information even when you’re sound asleep. You can now purchase sleep trackers that you can place under your mattress to record the minutes you’ve spent in each stage of sleep. Depending on the model of the sleep tracker you’re going to use, you can attach a mattress pad under your mattress, download a smartphone app, and use a bedside device. All of these are synchronized to record and analyze data for you.

2) Sleep trackers can provide insights from patterns.

The data you can get from sleep trackers might not immediately improve your sleep, but it can say a lot about the quality of sleep you’re experiencing every night. This data will let you know your sleep movement, and how your sleep movement changes as you enter the different stages of sleep. When you have this information, you can compare your sleeping patterns every night and come up with strategies to improve it.

3) Sleep trackers can analyze your sleep environment.

Usually, the amount and quality of sleep you get every night isn’t just about your schedule or unhealthy sleeping habits; sometimes, your environment can also impact your sleep. For example, the light and temperature of your room may be the culprits why you’re not getting any sleep. This data can be available when you use a sleep tracker. This device can analyze all the factors of your sleeping environment and assess how these can affect your sleep.

4) Sleep trackers can provide actionable data for fine-tuning your sleep.

Aside from recording your sleeping patterns, sleep trackers can also show how often you wake up in the middle of your sleep and what time you usually sleep. This information can help you change your sleeping patterns so you can sleep for longer hours. Some sleep trackers can even provide personalized tips and strategies on how you can improve your sleeping behavior. Because these devices can be placed under your bed, you don’t have to worry about them taking space; using a sleeping tracker is basically like having a sleeping coach.

5) Sleep trackers have personal wake-up calls.

Getting enough sleep is essential to your health, but going overboard can also have setbacks. When you get too much sleep, you’ll likely wake up feeling groggy and more tired. If you don’t want to experience this, use sleeping trackers. This device has wake-up call features, allowing you to wake up once you get the right amount of sleep, not less or more than what you need.

6) Sleep trackers are not bulky.

Gone are the days when sleep trackers are bulky and can possibly disrupt your sleep. Because of the advancement of technology, you can now buy a small sleep tracker that can be hidden under your bed. Some sleep trackers can even be synchronized with your devices such as smartphones and tablets.

7) Sleep trackers can gradually improve your health.

The most obvious benefit of using a sleep tracker is its ability to gradually improve your health. Since the quality of your sleep will improve when you’re using this device, you can expect that you can wake up every morning feeling energized. Your mood will improve, which can also keep several mental issues at bay.

Find The Perfect Sleep Tracker

With regular use, sleep trackers can significantly change your sleeping habits and improve your health. But before buying one, make sure that you exert time comparing your options. You should use a sleep tracker that is appropriate for your needs and budget. If possible, ask for recommendations from your doctor before using one.

BioAcoustic Biology and Soundhealth Answers Tough Questions: Focus on 5G

By Robert G. O’Leary | Nexus News

In this new series of articles, I seek to analyze a particular subject, technology, medicine, or nutrient from a sound analysis perspective. In order to do so, I will be using techniques and knowledge I have learned from the amazing Institute of BioAcoustic Biology and Sound Health, located in Albany, OH. There are many practitioners, of this integrative type of medicine, in the United States and in numerous other areas of the world. For more information, you can check out the website at www.soundhealthoptions.com.

For this first article, I will be taking a look at the important new technology, called 5G, a technology which is being installed as we speak around the world. One cannot typically hear about 5G without hearing about some of the grave concerns about the safety and lack of testing of this technology.

I felt impelled to write this article after watching an eye-opening YouTube video, about 5G. It was a very simple video production, one without the editing and gloss typical of YouTube videos today. Yet I was transfixed by the charisma and conviction of the speaker in the video. He spoke so earnestly and intelligently from the alcove of his home, about this subject. His video was called “Urgent! Forbidden Information, a must watch! 5G is a kill grid that will lead to forced vaccinations.” (Imbriano, 2018)

The man in the video is named Joe Imbriano. He is a scientist and activist. He has taken a particular interest in the effects, of WiFi, generally, and 5G technology, specifically. His pseudonym on YouTube is “The Fullerton Informer,” and he has numerous videos on YouTube under that name.

In this video, Imbriano provided information about the frequency at which 5G will reportedly be emitted: 60 GHz.  He informed the viewer that this frequency is at the beginning of a range of frequencies which happen to disrupt the ability of the element iron to bond with oxygen.[1] His video can be watched below.

This postulation intrigued me as a bioacoustic biology and soundhealth practitioner, and I thought I would explore this information further.[2] That exploration inspired the writing of this article. As a practitioner, I look at how resonant frequencies in our environment can affect us. As such, this article will provide important information about how, and why, 5G may influence our body’s form and function.

As I analyzed this subject bioacoustically, I first found that the Frequency Equivalent (FE) of 60 GHz, which is equal to 60,000,000,000 Hz, is further equivalent (albeit at a far lower frequency) to a common mineral which is indispensable to our survival on this planet. I will be using this particular frequency equivalent to further analyze 5G’s effects.

Before we go further, I will define the term, “Frequency Equivalent.” By way of background, everything in our bodies, and what we put into them (i.e., foods, vitamins, minerals, medicines, poisons, or toxins, et al) has a numeric frequency, which the Institute of BioAcoustic Biology and Sound Health calls a Frequency Equivalent (TM), or FE, for short). The body is incredibly system-redundant, as for example shown by how a pressure point can address symptoms in different body parts & systems. Likewise, a single FE can correspond to a muscle & biochemical simultaneously. For example, an inability to open a pickle jar tends to indicate a weak lower thumb muscle & also correlates to the mineral zinc. Presenting that particular FE to the body, through headphones or a speaker, can improve the performance of both.

What is BioAcoustic Biology?

Here is a description of “bioacoustic biology” from the website of the Institute of BioAcoustic Biology and Sound Health, which is found at www.soundhealthoptions.com:

As a bridge between ancient ideas of sound healing and the futuristic, Star Trek, protocols that the institute provides, it is now possible to reverse diseases and traumas previously thought to be incurable, to reveal the secrets of our true nature, to enhance our lives, to predict what may be our fate through the frequencies of our voice?

Knowing your own voice takes on new meaning if you begin to consider the possibility that the sounds of your voice may be a holographic representation of all that you are, all that you can be. Imagine a future in which our individual vocal frequencies represent our identification; where the use of frequency based biomarkers contained within our voice can be used to keep us healthy and emotionally balanced.

From birth to death, we use sounds to express our needs and emotions, but there are additional layers of information hidden within our words. As man evolved, language became levels of intricate harmony nestled within structures of great elegance that carried meaning and allowed understanding of ourselves and others. See  (Edwards, Undated)

What can BioAcoustic Biology tell us about 5G’s Emission Frequency?

My bioacoustic biological analysis reveals that this frequency equates to such things as chlorophyll and glutathione, to name a few. It also equates with the Frequency Equivalent of elemental/mineral Iron.

My understanding is that anytime you add energy to an atom or molecule, the particles move more rapidly, bounce more and more off of neighboring particles, and thereby expand. Adding energy to an element, as we can reasonably say will happen when we interact with electromagnetic fields, such as those produced by 5G, will also cause it to increase its normal spin of electrons around the nucleus.

Remembering Basic Chemistry

As we excite a substance, more and more, it will pass through its different physical states of matter. In other words, when we heat a solid, it stays solid till it reaches a melting point, at which time it converts into a liquid. If heated more, the liquid boils and turns into a gas. A solid has tightly packed atoms and molecules. A liquid has these particles more spread out, and a gas has them spread out further still. This gaseous state is a kind of maximum expansion of the substance, and we can see this microscopically. See (Encyclopedia Briitannica, Inc., 2019)

Going farther still into the microscopic world, we see that the actual atoms are responding to the application of additional energy. They demonstrate this in the form of an increased spin of their electrons, and that faster spin causes the additional agitation of particles we see.  A faster spin has another consequence: it causes the electrons to hop from the lower orbits to the higher orbits of its structure. See (Encyclopedia Briitannica, Inc., 2019). We could use the analogy of a tilt-a-whirl ride at the amusement park. The faster you spin, the more outward force you feel on your body. If you were not strapped in, your body would keep on moving outward from the center. The faster your spin, the more force you feel upon your body. See (Encyclopedia Briitannica, Inc., 2019).

As you may recall from your chemistry class(es), electrons travel in so-called orbits around the nucleus (which is made up of one proton and neutron). There are various orbits in an atom, each of which can hold a different number of electrons. There is a certain quantity of electrons which each orbit can accommodate when the atom is in stasis. In the case of an iron atom, the 1st orbit holds 2 electrons, the 2nd holds 8, the 3rd holds 14, and the 4th one holds 2. See (Encyclopedia Briitannica, Inc., 2019).

What might be the consequence, of additional spin, upon an iron atom? As expected, with more energy, be it from heat or millimeter-sized radio waves, it seems that electrons will likely hop up into the atom’s upper orbital areas.

The Influence of Additional Energy upon the Atoms which Help us to Breathe

This phenomenon is borne out by the following article, and it shows that this effect holds a particular consequence for Iron’s important interaction with the Oxygen molecule. According to the article, “The Iron-Oxygen Bond in Oxyhemoglobin,” scientist Max Perutz was inspired by contemporary scientist, Linus Pauling, to discover that “the iron-oxygen binding in hemoglobin depends on the electronic spin transition of the iron atom.” This article goes on to state that:

Essentially, Perutz found that when the ferrous iron in hemoglobin is in a low spin state, its higher d-orbitals are unoccupied by electrons, which allows oxygen to form a bond with iron. In a high spin state the electrons in ferrous iron are occupying all d-orbitals in the atom, and oxygen remains unbound, because there is no room in the uppermost orbital.

This suggests that the more likely structure for hemoglobin involves a single bond between iron and the oxygen molecule, not the double bond that Pauling had proposed in 1948 and again in 1964.  But Pauling was correct with respect to the presence of ferrous iron in the compound, and he had been able to make this determination before any crystallographic pictures were available to him. See  (Scarc, 2014).

In this low spin state, the upper most orbit is open. This means that all of its electrons are occupying lower orbits. Oxygen utilizes the uppermost orbit in order to find a place with iron and to bond with it. See  (Scarc, 2014)

If the Frequency Equivalent ™ of iron is activated by outside energy, at the level of 60,000,000,000 Hz of millimeter wave energy, it stands to reason that this will result in an activation of electrons such that they will be pushed to the outer orbit, thereby leaving no room for oxygen molecules to be able to bond with iron. This could mean that oxygen and iron molecules will not have the ability to bond.

The Potential Reach and Influence of 5G

This phenomenon could be of great concern to the future health of our world.

Since the vision and the marketing for 5G is for to have its towers within several feet of one another, and to have 5G technology, inside of homes, within phones, games, appliances, et al, it is likely that nowhere may be safe from these waves. Under a constant cascade of this specific frequency of radio waves, how and when will our lungs (not to mention those of non-human beings) be able to bring the life-giving and life-sustaining oxygen, to which we are accustomed, into our bodies?

While the air outside will still contain ample amounts of oxygen in a 5G world, our bodies ironically could still suffocate. To play with an old saying, we may have miles and miles of oxygen around us, but not a drop to breathe. How swiftly such a state of anoxemia may occur is unknown. But consider, for a moment, the diabolical potential of this kind of technology. It could easily be the product of a James Bond-movie level evil mastermind, and yet it is all too real.

It is mind-boggling to think of the potential harmful effects of this technology. It is fundamental and basic knowledge that we need oxygen in order to survive and thrive. It is the basis for our physical, mental, and emotional processes. Oxygen plays a key role in the lives of our animals, too. Plants breathe out oxygen for us to breathe in, we breathe out carbon dioxide which they use in their photosynthesis process. Nature and our creator have given us a beautifully-balanced system. Somehow, by design, deception, or dumb luck, the telecomm industries have somehow hit upon a frequency which will be tremendously counter/-productive and disruptive to that balance. Is this some kind of doomsday device, which could kill off many, and be the means to limit the freedoms, mobility, and vitality of the rest of society?

5G’s Dangerous History

It is pertinent to note that this type of technology has already been used as a weapons system. As shown in the article, “5G networks will use the same frequencies as pain-inflicting crowd control weapons”, this tech was used for purposes of crowd control and crowd dispersal. Apparently this technology can inflict a burning sensation and effect on your skin, as indicated by the quote below:

For years, the U.S., Russian and Chinese defense agencies have been developing weapons that rely on the capability of this electromagnetic technology to induce unpleasant burning sensations on the skin as a form of crowd control. Millimeter waves are utilized by the U.S. Army in crowd dispersal guns called Active Denial Systems. Dr. Paul Ben-Ishai pointed to research that was commissioned by the U.S. Army to find out why people ran away when the beam touched them. “If you are unlucky enough to be standing there when it hits you, you will feel like your body is on fire.” The U.S. Department of Defense explains how: “The sensation dissipates when the target moves out of the beam. The sensation is intense enough to cause a nearly instantaneous reflex action of the target to flee the beam.” See (Unattributed, “5G networks will use the same frequencies as pain-inflicting crowd control weapons”, 2017)

Another article adds more information to this discussion. It mentions that this technology was developed at least as far back as the 1980’s, and that the burning sensation comes from an actual heating of a victim’s skin to a level of at least 130 degrees Fahrenheit. It is said to be “non-lethal.” See (Unattributed, “Health Effects of 5G Networks,”, 2017)

5G in Context

One may reasonably wonder if the claims of non-lethality are valid, or if the difference between life and death may be just a matter of degree (pardon the pun). How hard would it be for the companies, beaming out this energy, to turn up the power and burn us to death, or to burn down our homes? Is it safe to bring such a potential danger into our homes?

You may recall that smart meters were touted as safe and efficient not that long ago. They are similar to 5G in that they communicate with an outside company. In some cases, smart meters have ignited or exploded inside of homes. The danger of smart meters, due to a defect in the design or manufacture of one or more units, is therefore potentially fatal. 5G technology will reportedly be in many of our appliances, not just a single outside unit. You can imagine that, if each of these units even has a fraction of the potential danger of a single smart meter unit, the results could be disastrous and deadly.

To those who might protest and ask, “Why would our government do such things?” consider this:

Firstly, we have seen how surveillance has been turned on citizens, even though much, if not all, of its justification for production and proliferation has been based upon the threat of a foreign enemy. Whistleblowers, like Edward Snowden and Julian Assange, have provided us a valuable service by showing us how little our government, and the Fortune 500 companies which seek to control it, cares about our privacy and our health.

Secondly, it is now common to see that military-grade hardware and armaments have been distributed widely to local and state police forces.  As these forces begin to use these items, they begin to look more like soldiers or Stormtroopers than typical police officers. It is not far-fetched to see how 5G, which is intended to be installed in every home, could be used as part of the militarization of the entire world; and the government could conceivably have at least as much information on its citizens as it has on its own enemies.

Thirdly, there are concerns over the so-called Agenda 21, Agenda 2030, and a document which NASA briefly had on its website, about what the world would look like in 2025. Much of this subject is discussed in the article, “NASA – The End of Mankind ‘Leaked Document.’” See (Wales, Undated)

The above issues concern facts and events which likely seem fantastical to most of us. Making them harder to grasp is the fact that they have constantly been branded conspiracy theories for years. Yet the years 2017 and 2018 have borne witness to the confirmation of many conspiracy theories as scientific fact and the concomitant vindication of many so-called “conspiracy theorists.”  See (Rudkowski, 2017) and (Icke, 2017). For even earlier confirmations and vindications (from 2013 and 2014), check out: “25 Conspiracy Theories That Turned Out To Be True,” and “25 Conspiracy Theories That Actually Ended Up Being True”. See (List 25, 2013) and (List 25, 2015).

With so many seemingly implausible theories and events becoming documented and publicized, the tool of plausible deniability, wielded so deftly by the government and its handmaiden, the mainstream media, seems more and more ineffective. At the same time the burden of proof seems to have shifted onto the establishment. It therefore seems more than reasonable that the remaining so-called “conspiracy theorists” be given the benefit of the doubt when they have the courage to address and warn the public about facts or concerns that they may have.

Coming back to our subject, in the context of these times it does not appear unreasonable to state that 5G may be part of a plan to enslave, control, and/or kill off much of the human race. This brings us to our next pertinent question…

Why Such a Rush to Put this Technology in Place – Haven’t We Learned Anything from the Past?

It seems, to this writer, very worrisome that the companies are pushing for local towns and cities to have no real say over the decision of where and whether (or not) to place this tech. It is being rushed into place at an alarming rate. The purported watchdog agency, the FCC, does not seem concerned about the technology in the least. In fact, they seem almost giddy at the prospect of its full implementation.

None of this tech will be really be tested before it is put online, and the rules and regulations controlling WiFi are woefully outdated, and seem purposely drafted to do little to nothing to protect citizens from the harm that 3G, 4G, and 5G technology represent. Some of this is discussed in a video, entitled “Michigan House Energy Policy Committee 5G Hearing May 29, 2018 – Part 1,” and can be found at. The area of particular interest, in regard to health issues, begins at about the 1:04 mark. (Technology, 2018)

As with conspiracy theories, it has become more and more difficult to see how we can believe the government, the media, or industry in regard to health matters anymore. We know that GMOs can cause cancer; we know that fluoride does not really help to protect your teeth and has harmful mental effects; there is more and more credible evidence that we and our property are being attacked from the sky (via chemtrails/geoengineering and lasers); and we now know that there have been no efforts to improve the safety of vaccines over the last 32 years despite the legislative mandate to do so;

Despite the dangers, the corporation formerly called Monsanto, now Bayer, is still selling its poison. Fluoride is still peddled by most dentists, and still flowing out of many area water supplies. We are still seeing streaks in the sky every day, and California is still being wracked by fires many of which seem to be caused by aerosol spraying, HAARP beams, and lasers from above. Lastly, despite the dangers, vaccine companies still act with impunity and some areas of the world have, or contemplate having mandatory vaccines. Considering that Adolf Hitler put fluoride into the food supply of the prisoners in his concentration camps in order to make them more docile, the push toward mandatory vaccines seems to smack of fascism.

The Small Amount of 5G Testing has been Neither Public Nor Positive

In his February 10, 2018 video, mentioned above, Joe Imbriano mentioned that 5G was already used in 2 U.S. schools. In those experiments, the following symptoms allegedly manifested: paralysis, arrhythmia, neurological problems, tingling in the extremities, fainting, malaise, and fatigue. (Imbriano, 2018)

Special Note: Sharry Edwards, and her staff at the Institute of BioAcoustic Biology and Sound Health, are working on this and many other health issues and concerns. Numerous classes, and regular radio broadcasts, are available to help you learn even more. Their website is www.soundhealthoptions.com and their phone number is (740) 698-9119. You will find the information and software, found there, to be very informative and empowering.

Finally, if you wish to get some experience working with vocal analysis, itself, go to www.SoundHealthPortal.com – the Institute’s online pubic workstation. Sharry Edwards has indicated that she will be dedicating part of the workstation to analyzing people’s sensitivity to 5G technology. So be on the lookout for that.

[Read more here]

Robert O’Leary, JD BARA, has had an abiding interest in alternative health products & modalities since the early 1970’s & he has seen how they have made people go from lacking health to vibrant health. He became an attorney, singer-songwriter, martial artist & father along the way and brings that experience to his practice as a BioAcoustic Soundhealth Practitioner, under the tutelage of the award-winning founder of BioAcoustic Biology, Sharry Edwards, whose Institute of BioAcoustic Biology has now been serving clients for 30 years with a non-invasive & safe integrative modality that supports the body’s ability to self-heal using the power of the human voice. Robert brings this modality to serve clients in Greater Springfield, Massachusetts and New England (USA) & “virtually” the world. He can also be reached at romayasoundhealthandbeauty@gmail.


Study: Doing This One Thing May Cut Your Risk of 13 Types of Cancer!

Woman Jogging-compressed

By Julie Fidler | Natural Society

Cancer deaths are decreasing worldwide, but new cases are on the rise as the world’s population ages and obesity continues to explode. Yet if everyone made an effort to get more physical activity, even just a little bit, we’d see those numbers start to come down.

A massive study involving 1.44 million people was published in JAMA Internal Medicine that revealed a connection between comparatively higher levels of physical activity and lower risk of developing 13 types of cancer.

Related Article: Physical Activity And Breast Cancer: Stay Active, It Matters

The strongest effect was seen for esophageal cancer, with 42% lower risk. Physical activity was found to lower liver cancer risk by 27%, leukemia risk by 20%, and breast cancer risk by 10%. Overall, increased physical activity was associated with a 7% lower risk of developing any type of cancer. [1]

Although exercise lowered the risk of lung cancer by 26%, this effect was found, oddly enough, only in current and former smokers rather than in the total study group.

Exercise has been known to cut the risk of heart disease and death from all causes for decades. Steven C. Moore of the National Cancer Institute and colleagues set out to determine whether physical activity had the same type of effect on cancer risk and, if so, which types of cancer risk it reduced.

For the study, the team analyzed data from 12 U.S. and European study groups in which participants self-reported their physical activity between 1987 and 2004. The researchers looked at the incidence of 26 types of cancer occurring in the study follow-up period, which lasted an average of 11 years.

The study focused on leisure-time activity – done according to each participant’s own schedule for improving or maintaining fitness or health. The researchers tallied participants’ reports of moderate and vigorous activities, such as walking, running, and swimming. The team also tracked the participants’ weekly amount of physical activity. Walking for 150 minutes per week, which meets many physical activity guidelines, was an average level of effort.

The authors of the study also noted that diet and other factors may have affected the results. Faulty recall by the participants could have affected the tally of self-reported activities, for example.

One finding of the study came as a shock to Moore and his colleagues: physical activity was linked to a 5% increased risk of non-advanced prostate cancer. The team wrote:

“There is no known biological rationale to explain this association.”

Related Article: Eat 10 Portions of This Food a Week to Reduce Prostate Cancer Risk Significantly

The researchers said it was possible that early-stage prostate cancer was more likely to be found in physically active men simply because they’re more likely to undergo screening for it – whereas non-active men are less likely to want the screening. [1]

people running

The study found that even a few hours of physical activity per week shrank the risk of breast, colon, and lung cancer – three of the four major cancers that affect people in the United States.

And, according to Moore, your cancer risk doesn’t appear to level off or increase as you get more physical activity. There is no “plateau” – it just keeps declining.

“The more activity, the more the benefit. As people did more, their risk continued to lower.”

Those who exercised the most had:

  • A 23% lower risk of kidney cancer
  • A 22% lower risk of stomach cancer
  • A 21% lower risk of endometrial cancer
  • A 20% lower risk of myeloid leukemia
  • A 17% lower risk of myeloma
  • A 16% lower risk of colon cancer
  • A 15% lower risk of head and neck cancer
  • A 13% lower risk of rectal cancer
  • A 13% lower risk of bladder cancer
  • A 10% lower risk of breast cancer [2]

The team wrote:

“This finding may help encourage those who are overweight or obese to be physically active.”

Even “vigorous yard work” was considered a form of moderate exercise in the study. So if you’re a recovering couch potato, you can lower your cancer risk by simply pulling weeds, mowing the lawn, or planting flowers.

It’s a message that hopefully many people will take to heart because, as the authors wrote in the study, about half of all American adults don’t meet the minimum federal recommendations for exercise. [3]


[1] U.S. News & World Report

[2] NBC News

[3] CBS News

About Julie Fidler:
Author Image

Julie Fidler is a freelance writer, legal blogger, and the author of Adventures in Holy Matrimony: For Better or the Absolute Worst. She lives in Pennsylvania with her husband and two ridiculously spoiled cats. She occasionally pontificates on her blog.

Read more great articles at Natural Society.

Here’s a Friendly User’s Guide for the Timing of Nutritional Supplements

By Dr. Joseph Mercola | mercola.com

According to an investigation published in JAMA in 2016, 52 percent of American adults reported using nutritional supplements in 2012, a statistic that has remained stable since 1999.1 While the use of multivitamins has decreased somewhat, from 37 to 31 percent in that timeframe, use of vitamin D and omega-3 supplements have dramatically increased.

Vitamin D use jumped from just over 5 percent to 19 percent, and fish oil supplements increased from just over 1 percent to 12 percent. Among the most popular supplements are probiotics, omega-3, multivitamins, vitamin Cturmeric, calcium and magnesium.2 In all, Americans spent an estimated $21 billion on nutritional supplements in 2015.3

While dietary supplements are generally safe, when and how you take them — such as with or without food, or before or after exercise4— can make a difference both in terms of safety and effectiveness. Certain supplements may also be contraindicated for certain health conditions or if you’re taking a particular drug. Following, you’ll find helpful guidance on the use of common supplements, including many sold in my online store.

Related Article: The Many Benefits of NAC — One of the Most Important Supplements You’ve Likely Never Heard Of

Quick Guide to the Timing of Supplements

On the Timing of Vitamins and Minerals

Since multivitamins contain an array of both water- and fat-soluble vitamins, and in some cases minerals as well, it’s generally recommended you take half of your daily dose in the morning, with breakfast, and the other half with your main meal (dinner for most people, or lunch if you’re intermittently fasting). While you may not notice any ill effects if you take it on an empty stomach, taking your multivitamins with food is a safer bet overall.

Both B vitamins and nonliposomal vitamin C may cause stomach upset and nausea when taken on an empty stomach, for example, and fat-soluble vitamins will do you little good unless you take them with a small amount of fat, such as an egg or half an avocado. Avoid going overboard on the fat, however, as too much grease can interfere with the absorption of water-based vitamins.

When taking individual vitamins and minerals, you may need to pay attention not only to the timing of them, but also their combination with other supplements you’re taking, and their ideal ratios. For example:

Fat-soluble vitamin K2 is best taken with your evening meal, along with any vitamin D and/or calcium and magnesium you may be taking. Unfortunately, the ideal ratio of vitamin K2 to D is still undetermined, so there are no hard and fast rules here. Some experts suggest 200 micrograms of vitamin K2 per day will meet the needs of the “average” healthy person, but if you’re taking high-dose vitamin D, you’ll need a bit more.5

While nontoxic, people who are taking vitamin K antagonists, i.e., drugs that reduce blood clotting by reducing the action of vitamin K, are advised to avoid vitamin K2 (MK-7) supplements.

Zinc, on the other hand, should not be taken with a calcium and/or iron supplement, as these may hinder your body’s absorption of zinc.

Similarly, avoid taking calcium or vitamin E with iron, as these nutrients interfere with iron absorption. Iron is also best taken on an empty stomach, either in the midmorning or midafternoon.6

Magnesium, which is one of the most important minerals to supplement with as most all of us are deficient, helps your body relax, is best taken in the evening, and can be taken with or without food. If you’re also taking calcium, take them together.

If you exercise regularly, consider taking your calcium and magnesium in a ratio of one part calcium to two parts magnesium with your pre-workout meal.7 While the ideal ratio of magnesium to calcium is thought to be 1-to-1, most people get far more calcium than magnesium from their diet; hence, your need for supplemental magnesium may be two to three times greater than calcium.

Oral B12, which tends to be poorly absorbed no matter what, is best taken on an empty stomach to optimize absorption. This is less of an issue if you are using a sublingual form of B12. B12 may interact with a variety of medications,8 including those for bone loss, cancer, gout, high blood pressure and acid indigestion, such as H2 blockers and proton pump inhibitors, so check for contraindications before you start taking it on a regular basis.

Related Article: “That Vitamin Movie” Sheds Light on the Benefits of Natural Supplements

Timing of Fats and Fiber Supplements

Fiber may inhibit your body’s absorption of fat, so most fiber supplements, including “green” supplements like powdered spirulina and kelp, are best taken separately from any fatty acid supplements you may be taking. If you’re working out, remember that fiber supplements will slow the movement of food through your stomach and intestines.

For this reason, fiber is best taken at least three or four hours before exercise or competition. Alternatively, take it toward the end of the day. Whole husk psyllium, which is an excellent fiber supplement, is ideally taken two hours after a meal with a full glass of water.

As for omega-3 supplements such as fish- or krill oil, these could potentially cause indigestion if taken immediately before a workout, so consider taking them with breakfast, along with any multivitamin you may be taking. Also keep in mind that krill oil supplements are contraindicated for those allergic to shellfish, and neither fish nor krill oil should be taken if you have a blood coagulation disorder or are on anticoagulant medication.

Related Article: Supplements Prove Beneficial for Depression – Especially This Essential Fatty Acid

Timing of Enzymes and Probiotics

Enzymes such as bromelain, papain, trypsin and others are used not only as digestive aids but also for enhancing muscle recovery and decreasing inflammation. Depending on your aim, you’ll need to alter the timing. When taken with a meal, they will improve your digestion. For muscle enhancement and/or anti-inflammatory effects, you’ll want to take them on an empty stomach post-workout, either in the morning or afternoon.

Probiotics help improve your gut microbiome by supplying beneficial bacteria. They are best taken on an empty stomach, two to three hours after your final meal for the day. Also remember that to reap the benefits from a probiotic supplement, you need to reduce your intake of processed foods and sugar. Otherwise, you’re essentially just throwing your money away.

On the Timing of Antioxidants

As a general rule, antioxidant supplements such as resveratrol, astaxanthin, vitamin E and ubiquinol (the reduced version of Coenzyme Q10) are fat soluble and best taken with a fatty meal. Ubiquinol is best taken in divided doses with a fatty meal while, vitamin E and astaxanthin can be taken once a day with a fatty meal to increase absorption. Resveratrol-containing supplements such as Purple Defense can be taken on an empty stomach.

If you’re an athlete, or work out regularly, several studies have shown that taking antioxidant supplements immediately prior to exercise has the curious effect of decreasing insulin sensitivity. It also hampers your body’s ability to defend itself against oxidative damage. As noted by Ben Greenfield:9

“By shutting down the body’s need to for natural antioxidant activity that helps adapt to stress and respond to exercise, antioxidant consumption in high doses of a single isolated antioxidant (like vitamin C or vitamin E) could potentially blunt the workout benefit.

For this reason, antioxidant beverages and capsules should be A) full spectrum …  and B) consumed only in moderation, and not as a consistent part of the pre-workout or during workout nutrition protocol. Take-Away Message: Take antioxidants with a pre-race meal, and only before very difficult workouts. Otherwise, limit antioxidants to low to moderate intake only, and attempt to consume as far as possible from an exercise session.”

Do You Really Need All the Supplements You’re Taking?

As a general rule, the better and more wholesome your diet, the fewer supplements you will need. Eating real food, ideally organically grown to avoid pesticide exposure, is really the most appropriate way to ensure you’re getting all the nutrients your body needs. Vegetarians and vegans, who may think they’re eating the best diet possible, are perhaps among the few who actually have to pay really close attention to their nutritional needs, as many important nutrients are only found in animal foods.

The animal-based omega-3 fats DHA and EPA are just one example. B12 is another really important one that vegans forgo, which can wreak havoc on your health. Over time, chronic B12 deficiency can lead to serious, irreversible conditions, including depression, dementia, neurological and neuropsychiatric conditions, fertility problems, heart disease and cancer — all the things a vegan diet is thought to prevent.

That said, dietary supplements can be quite beneficial if you know or suspect you might have a particular deficiency, and/or if you’re trying to address a particular health problem. Just keep in mind that the more supplements you take, the more complicated it gets to get it right. Are you taking each one at the most appropriate time and in the correct combination — and in the proper ratio — with other nutrients?

Eating a whole food diet circumvents most of these issues, as your body knows exactly what to do with the nutrients it obtains from food, regardless of the hour or combination (although a case can be made for food combinations and ideal meal times as well). If you’re taking handfuls of supplements but still eat mostly processed foods, make this the year you start making changes.

My Nutritional Plan, which is available online free of charge, can guide you through it step-by-step. The money you spend on supplements may provide far greater benefits if spent on real food instead.

That said, to ensure you’re getting the most from the supplements you do take, make a list, and check the best timing and combination of each one. While I’ve given you a few examples above, you’ll find more examples in the infographics provided at the beginning of this article, and below.

Read more great articles at mercola.com

What Are the Benefits of Taking Vitamin B12?

The body needs many different kinds of nutrients to make sure that you’re always healthy. One of which is vitamin B12, also known as cobalamin. Vitamin B12 is commonly found in animal products such as fish, meat, cheese, and milk. Sometimes, food manufacturers add it to their products to increase the amount of B12 your body can get. Here are some of the benefits you’ll get from vitamin B12:

Prevent Imbalanced Motor Skills

Have you ever experienced tingling or numbness on your legs? Most of the time, you’ll brush it off, but if the lack of vitamin B12 is causing it, then it might be a cause for concern. Tingling or numbness can be a sign of nerve damage.

Vitamin B12 is essential to keep your nerves healthy. If you feel those pins and needles on your feet and legs, it could mean that you have a vitamin B12 deficiency. If you don’t get the nutrients that you need, it could further damage your nerves, which could make it difficult for you to walk.

Better Heart Health

Homocysteine is a compound linked to heart disease. The homocysteine protein can damage the arterial walls by building up in the blood. When the amount gets too high, then it could lead to a heart attack and other heart diseases.

Vitamin B12, along with other B-vitamins can help reduce the production of the harmful protein. So, taking in vitamin B12 may help reduce the likelihood of overproduction of homocysteine which then reduces its chances of causing heart diseases.

Improve Mood

Serotonin is a chemical that helps regulate your mood. It helps with feelings of being happy and well. The lack of serotonin can dampen your mood which could then lead to depression.

Vitamin B12 synthesizes and metabolizes serotonin. If you have vitamin B12 deficiency, then it could mean that there’s also a decrease in the production of the chemical that helps keep you happy.

Boost Energy

You have megaloblastic anemia if there’s DNA inhibition during red blood cell production. This type of anemia can cause you to feel weak and tired. So, if you feel so sluggish even if you didn’t do anything strenuous, megaloblastic anemia might be the cause of it.

Vitamin B12 helps boost your energy by reducing your risk of having megaloblastic anemia. The vitamin helps in red blood cell production. However, your body can’t store it because it’s water-soluble, so you need the recommended intake to prevent your energy levels from dropping.

Better Eye Health

As mentioned, vitamin B12 can help reduce the likelihood of nerve damage. It can also help keep your eyes healthy because it keeps the optic nerves connected to your eyes healthy.

Another way vitamin B12 helps your eyes is by reducing the amount of homocysteine in your blood. The compound also contributes to age-related macular degeneration. Since vitamin B12 reduces the production of the harmful compound, it also decreases the chances of eye damage.

May Reduce Risk Of Dementia

Another unfortunate effect of homocysteine on the human body is dementia. People who grow old with high amounts of the chemical in their blood, have a high risk of developing dementia.

Vitamin B12 deficiency can increase your risk of having dementia because you may not have the nutrients you need to reduce the factor that causes it.

Keep Your Baby Healthy During Pregnancy

Pregnant women have special dietary needs because they’re carrying a developing human being inside their bodies. Vitamin B12 is one of the essential things an expecting mother should sufficiently have.

Vitamin B12 is crucial for the baby’s brain and nervous system development. The vitamin is also vital for the mothers, so they’re not at high risk of having a miscarriage or premature birth. Since there’ll be diet restrictions, the mother may need to take supplements to make sure she gets the right amount of vitamin B12.

Improve Skin Tone

Everybody wants to have a healthy complexion, but if you have a vitamin B12 deficiency, then it may be hard to achieve that. Your skin may look pale or have a light yellow tinge which makes you look like you have jaundice.

If there are any problems in your red blood cell production, your skin tone may look sickly. Cells that are too big will cause paleness because they won’t be able to travel smoothly in your body. If it easily breaks, it’ll give you an orange or yellowish tint because of an increase in bilirubin.

Final Thoughts

Your body needs to have a balance of all things good to even out or fight the bad. You need the right vitamins and minerals to keep your body in a healthy state. Vitamin B12 is one of those that you don’t want to lack because it can cause problems if you don’t have enough of it. So make sure to eat the proper food or supplements to get your daily dose of nutrients.

How Earthing Can Do Wonders For Your Overall Health

Dr. Mercola | Mercola.com


Dr. James Oschman is an expert in the field of energy medicine, with a Bachelor’s Degree in Biophysics and a PhD in Biology from the University of Pittsburgh.

As an author of a number of books, he is widely recognized as an authority in the biophysics of energy medicine. In this interview he discusses the practice of “earthing,” or grounding.

Every modern school of alternative medicine talks about “energy,” although they may use a variety of words to describe it. But what is this fundamental “energy” you keep hearing about?

As Dr. Oschman went about to investigate, he found there is very good science that can help demystify this nebulous term. He wrote a number of articles for a journal published by Churchill Livingstone on the subject, and after some encouragement from the publisher, those articles eventually resulted in two books: Energy Medicine: The Scientific Basisi, and Energy Medicine in Therapeutics and Human Performanceii.

Dr. Oschman was also introduced to earthing, or grounding, and his research in this area has turned up some very interesting and compelling information about how the energy from the Earth can help you live a healthier life. He has recently written the Foreword for a new book by Clinton Ober, Dr. Stephen T. Sinatra and M. Zucker, entitled Earthing: the most important health discovery ever?iiipublished in 2010 (Basic Health Publications, Inc., Laguna Beach, CA.).

If you’re like most people, you probably wear shoes with rubber or plastic soles for the better part of each day. Read on to learn why shoes might be one of the banes of modern existence.

Related Article: Earthing Is Gaining Popularity: What It Is & How It Can Help You Fight Disease

The Emergence of “Earthing”

The concept of earthing, also known as grounding, was initially developed by Clint Ober. Stated in the simplest terms possible, earthing is simply walking barefoot; grounding your body to the Earth. Oschman was introduced to Ober via Jeff Spencer, the chiropractor for Lance Armstrong’s cycling team and an expert in treating professional athletes.

“When Clint described the earthing phenomenon to Jeff, Jeff immediately called me and had me fly out to California to meet Clint and talk about what kind of research could be done to find out what is going on,”Oschman explains.

“People have known for a long time that walking barefoot feels good. There are places in the world like Germany and Austria and Switzerland with communities where there is a tradition of getting up in the morning and going barefoot.”

My own introduction to the concept of earthing was also through Jeff Spencer, some five or six years ago. I found it very intriguing, although I initially approached it with some skepticism. As you will soon see, it’s a simple concept—to some it may appear too simple.

Related Article: Feeling Rundown? Plug Yourself Back Into the Earth

Fortunately, Dr. Oschman is now able to provide the scientific groundwork for understanding what actually occurs. In fact, his team has now published about a dozen papers on this topic.

What Happens to You When You Walk Barefoot?

Your skin in general is a very good conductor. You can connect any part of your skin to the Earth, but if you compare various parts there is one that is especially potent, and that’s right in the middle of the ball of your foot; a point known to acupuncturists as Kidney 1 (K1). It’s a well-known point that conductively connects to all of the acupuncture meridians and essentially connects to every nook and cranny of your body. Interestingly, grounding—or rather the lack thereof—has a lot to do with the rise of modern diseases.

How is this?

Well, Dr. Oschman’s research into grounding has led him to better understand inflammation. I’ve discussed before, chronic inflammation is a primary cause of virtually all disease, from diabetes to cancer. And by looking at what happens during grounding, the answer to why chronic inflammation is so prevalent, and what is needed to prevent it, is becoming better understood.

When you’re grounded there’s a transfer of free electrons from the Earth into your body. And these free electrons are probably the most potent antioxidants known to man.

Related Article: 8 Methods of Grounding and Connecting to the Earth’s Frequencies

These antioxidants are responsible for the clinical observations from grounding experiments, such as:

  • Beneficial changes in heart rate
  • Decreased skin resistance
  • Decreased levels of inflammation