Category Archives: Physical maintenance

Earthing – scientific concepts

Transfer those electrons!
Transfer those electrons!

Humans have always been in contact with the earth’s electrical field since the beginning of time. That has changed with the advent of shoes, which have separated us from a direct connection with the earth. The earth is full of electrons that freely travel to things in contact with it. The build up of electrical charges in our bodies as our systems function in their usual way is impacted by direct grounding connection to the earth, which can restore neutrality of our body’s electrical potential. Mounting evidence suggests that the Earth’s negative potential can create a stable internal bioelectrical environment for the normal functioning of all body systems. Moreover, oscillations of the intensity of the Earth’s potential may be important for setting the biological clocks regulating diurnal body rhythms, such as cortisol secretion.

There is evidence that electrons from antioxidant molecules neutralize reactive oxygen species (ROS- free radicals) involved in the body’s immune and inflammatory responses. Electrons are absorbed into the body through direct contact with the Earth and likely neutralize ROS  and reduces acute and  chronic inflammation. Because the body is electrically conductive,   free electrons are able to enter the body.

During recent decades, chronic illness, immune disorders, and inflammatory diseases have increased dramatically, and some researchers have cited environmental factors as the cause. However, the possibility of modern disconnection with the Earth’s surface as a cause has not been considered.

Earthing (also known as grounding) refers to contact with the Earth’s surface electrons by walking barefoot outside or sitting, working, or sleeping indoors connected to conductive systems, some of them patented, that transfer the energy from the ground into the body.  The Earth’s electrons induce multiple physiological changes of clinical significance, including reduced pain, better sleep, a shift from sympathetic to parasympathetic tone in the autonomic nervous system (ANS), and a blood-thinning effect.

Patients who practice grounding reportsignificant relief from asthmatic and respiratory conditions, rheumatoid arthritis, PMS, sleep apnea, and hypertension while sleeping grounded.

The majority of subjects with high- to out-of-range nighttime secretion levels of cortisol experienced improvements by sleeping grounded. This is demonstrated by the restoration of normal day-night cortisol secretion profiles in individuals that sleep while grounded. Patients sleep more and fall asleep quicker by being grounded, with less daytime fatigue and sleepiness and less nighttime pain.

One study showed that when the body is grounded, its electrical potential becomes equalized with the Earth’s electrical potential through a transfer of electrons from the Earth to the body. Feynman said that when the body potential is the same as the Earth’s electric potential (and thus grounded), it becomes an extension of the Earth’s gigantic electric system. The body of the grounded person is not subject to the perturbation of electrons and electrical systems. There is no question that the body reacts to the presence of environmental electric fields, which induce changes in our own bodies and grounding, just like a house’s electrical system, is equilibrated by this process.

Earthing the human body showed significant effects on electrophysiological properties of the brain and musculature,  and on the noise and stability of electrophysiological recordings. Taken together, the changes in EEG, EMG, and BVP suggest reductions in overall stress levels and tensions and a shift in ANS (Autonomic nervous system) balance upon earthing. An immediate decrease (within a few seconds) in skin conductance (SC) at grounding and an immediate increase at ungrounding blood oxygenation (BO) variance decreased during grounding  The immediate decrease in SC indicates a rapid activation of the parasympathetic nervous system and corresponding deactivation of the sympathetic nervous system. This is good for human health. Pain reduction from sleeping grounded has also been documented.

Muscle injury in humans causes inflammation, and studies of grounding demonstrate more rapid recovery. Grounded men had only a slight decrease in white blood cells, indicating scant inflammation and a shorter recovery time in muscle injury.

Grounding may also improve heart rate variability (HRV), a measurement of the heart’s response to ANS regulation. During the grounded sessions, participants had statistically significant improvements in HRV.

Grounding during a single night of sleep resulted in statistically significant changes in concentrations of minerals and electrolytes in the blood serum: iron, ionized calcium, inorganic phosphorus, sodium, potassium, and magnesium. Renal excretion of both calcium and phosphorus was reduced significantly. This may impact bone loss.

Earthing accelerated the immune response, as demonstrated by increases in gamma globulin concentration.

In the absence of Earth contact, internal charge distribution will not be uniform, but instead will be subject to a variety of electrical perturbations in the environment. Absence of a common reference point, or “ground,” electrical gradients, due to uneven charge distribution, can build up along tissue surfaces and cell membranes. Charge differentials will influence biochemical and physiological processes   Local alterations in the charge profiles around these channels can lead to electrical instability of the cell membrane and to the inappropriate spontaneous activity observed during certain pathological states (i.e pain and inflammation)

Reduction in inflammation as a result of earthing has been documented with infrared medical imaging  and with measurements of blood chemistry and white blood cell counts. The logical explanation for the antiinflammatory effects is that grounding the body allows negatively charged antioxidant electrons from the Earth to enter the body and neutralize positively charged free radicals at sites of inflammation.

Earthing  also significantly reduces blood viscosity.

Rapid shifts in the ANS from sympathetic to parasympathetic dominance, improvement in heart rate variability, and normalization of muscle tension has been seen in studies of people who were grounded.

Going barefoot as little as 30 or 40 minutes daily can significantly reduce pain and stress in some studies.

www.earthinginstitute.net  < Link to earthing institute

So the bottom line is there a benefit to barefoot walking in nature. The earth, with it’s negative ionic charges, conducts into our bodies in  a positive manner. Walking, sitting, laying all allow electrons to flow into the body and there is a belief that his promotes health. Earthing improves blood viscosity, heart rate variability, inflammation, cortisol dynamics, autonomic nervous system functioning, and decreases stress levels.

Standing in sand at the beach, for example, drains the positive ions causing stress and inflammation. The body-spirit complex is helped in the process, allowing us to feel renewed.

The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases

Bioenergetics of the aging heart and skeletal muscles modern concepts and controversies

Charge transfer in the living matrix

Can Electrons Act as Antioxidants A Review and Commentary – Links

Can Electrons Act as Antioxidants A Review and Commentary

An Overview of Biofield Devices

Assessment of the redox status in patients with metabolic syndrome and type 2 diabetes reveals great variations.

Variations in oxidative stress markers in elite basketball players at the beginning and end of a season

Assessment of eccentric exercise-induced oxidative stress using oxidation-reduction potential markers.

Effects of Post-Race Nutritional Intervention on delayed -onset muscle soreness and return to activity in triathletes

A review of nutritional intervention on delayed onset muscle soreness

Vibration Therapy in Management of Delayed Onset Muscle Soreness (DOMS)

Whole-Body Vibration and the Prevention and Treatment of Delayed-Onset Muscle Soreness

Pilot Study on the Effect of Grounding on Delayed-Onset Muscle Soreness

Grounding after moderate eccentric contractions reduces muscle damage

Earthing (Grounding) the Human Body Reduces Blood viscosity – a major factor in cardiovascular disease

Can Electrons Act as Antioxidants – A Review and Commentary

Emotional Stress, Heart Rate Variability, Grounding, and improved autonomic tone

Earthing Health Implications of Reconnecting the Human Body to the earths surface electrons

Is modern life ravaging our immune systems_ _ The San Diego Union-Tribune

 

 

Insane Medicine – Cardiac Rehabilitation will save your life

Cardiac rehab and healthy eating save lives
Cardiac rehab and healthy eating save lives!

eat healthy

  • Have you had a heart attack? Then why aren’t you in cardiac rehab if your doctor says it’s okay?
  • Those who are involved in cardiac rehab have a 47 % decrease in heart attack risk over the next two years! Also, those who participate have fewer hospital admissions and live longer.
  • Cardiac rehab is an option post-heart attack, as well as for those with arrhythmias and heart failure. It is associated with decreased mortality and prolonged survival.
  • Cardiac Rehab is coached by trained professionals who teach you how to appropriately exercise based on your capabilities and prescription. This improves your functional status.
  • It also involves nutritional counseling, teaching the patient to eat a low fat and sodium diet to help manage cholesterol levels and blood pressure. This allows you to maintain a healthy weight.
  • cardiac rehab also helps you maintain a regimen. More important, one must take their prescribed medications for optimal outcomes. Compliance leads to success. Education about medications that are important is a key  factor.
  • Cardiac rehab also educates one to avoid unhealthy habits, such as smoking and maintaining diet. likewise, the mental aspect of a post-cardiac condition is crucial in maximizing outcomes. Depression and other mental disorders must be fully addressed and treated.
  • Exercise creates stronger muscles and improved cardiovascular fitness that improves ones emotional state as well. Cardiac rehab must be continued in the home environment for maximal impact.
  • The journal BMJ showed that even a little bit of exercise provides noticeable benefits of health. the goal is 150 minutes of exercise per week, but even small amounts of physical activity may decrease the mortality risk.
  • Exercise helps with depression and boosts your natural endorphins that make you feel better, resulting in increased energy levels. Exercise allows you to take control of your life and is a mood enhancer that gives you an overall sense of well-being.
  • Depression and anxiety can be blunted by such exercise programs, especially when they are maintained at home as well. Meditation and behavior modification are key components to creating a healthy lifestyle. People who are depressed and feel hopeless have a higher rate of dying from their cardiac disease. exercise at least 30 minutes a day, working your way up to that amount even if you don’t have the internal motivation to do so.

Insane Medicine – Even older people should watch their diet

Successful aging requires continued effort for the best outcome. Do you want to live to one hundred and be bed-bound or live to one hundred and be active? Successfully aging people need to consider healthful behaviors to maintain their independence and health. Conditions that affect people over sixty can be modified and lessened by nutritional strategies:

  1. Cardiovascular diseaseHigh blood pressure, cholesterol/triglycerides, and obesity are modifiable by diet and medication. Weight control allows for better mobility, less pain, and fewer heart attacks. Obesity is associated with sleep apnea, as well, which reduces quality of life because it makes you fatigued in the day time and generally weak.
  2. Cerebrovascular Disease: Such as strokes and dementia are impacted by high blood pressure and diet. First off, quit smoking to decrease your risk of dementia and stroke. Decrease your sodium intake to decrease your blood pressure (1500 mg of sodium a day is about right for an average diet.) Use herbs and spices to flavor your foods. Foods such as cold cuts, cheeses, breads, pizza, pasta dishes, snack foods, and soups have higher levels of sodium, so beware. Consider following the DASH diet: http://www.nhlbi.nih.gov/health/health-topics/topics/dash  and http://health.gov/dietaryguidelines/2015-scientific-report/ 
  3. Diabetes Control: Diabetes affects everything from your eyes to your kidneys. There is a four-fold increased risk of death from heart disease or stroke if you are diabetic. Take your medicines, track your hemoglobin A1C (sugar control measure) and eat  food with a low glycemic index. Eat food with less fat and avoid high-sugar content items, but include more vegetables and whole grains to maintain glucose control. It takes a lot of effort if you are diabetic, so don’t let diabetes take your life one leg at a time!
  4. Cancer: Get your recommended screening examinations. Also, maintain a healthy weight since obese people have higher risks of cancer!
  5. Chronic Kidney Disease: Another disease modifiable by diet control – CKD risk is increased if you have hypertension, diabetes, obesity, or cardiovascular disease. A healthy diet and physical activity will maintain your weight and blood pressure, minimizing aging’s impact on your kidneys!

Suggestions:

  • Eat bright colored vegetables (carrots, brocolli) and deep colored fruits (berries) for phytochemical, healthy support.
  • Chose whole, enriched, fortified grains and cereals, i.e. whole wheat bread.
  • Chose low and non-fat dairy products: Yogurt and low-lactose milk
  • Use herbs and spices to add flavors to meals
  • Lots of fluids: no sodas
  • Exercise

Insane medicine – Replace saturated fats in your diet with Vegetable oils (Linoleic acid) to lower cardiac risk!

Replacing saturated fat with vegetable oil is associated with lower coronary artery disease risk based in a study in Circulation recently released (Circulation. 2014;130:1568-1578).

  1. Exchanging 5% of consumed calories from saturated fat sources (red meat and butter) with foods containing linoleic acid (an n-g fatty acid that is polyunsaturated and found in vegetable oil, seeds, and nuts) can decrease coronary heart disease events by 9%. So swap out your saturated fat sources with polyunsaturated fat to help out your heart!
  2. Linoleic acid (polyunsaturated fat) intake was inversely associated with heart disease, such that the more linoleic acid taken in, the lower the risk of heart disease. At the best outcomes, there was a 15% lower heart-risk and 21% lower death rates in those who consumed the most linoleic acid sources.
  3. Replace butter, lard, and fat from red meat with liquid vegetable oils when you prepare and cook foods.  By replacing saturated fat in this way, total and LDL cholesterol is reduced.
  4. Sources of Linoleic acid (an omega-6 polyunsaturated fat) include: soybean, sunflower, safflower, and corn oil, as well as nuts and seeds.
  5. Fats have 9 calories per gram. Use 1.5-3 tablespoons of vegetable oil daily to get 5-10% of calories from linoleic acid (100-200 calories total) It is important to replace saturated fat with these sources of polyunsaturated fats (linoleic acid) and not just adding this to the total fat intake.
  6. Linoleic acid does not promote inflammation based on a neutral effect on inflammatory markers or arachidonic acid levels (which increase in inflammation).

Cooking oil examples:

Safflower oil – 78 % PUFA (Linoleic acid)

Sunflower oil – 69% PUFA (Linoleic acid)

Corn oil – 62%

Soybean oil  – 61 %

Peanut Oil  – 34%

Canola oil  – 29%

Lard – 12 %

Palm oil – 10%

Olive oil  – 9%

Butterfat  – 4%

Palm kernel oil  – 2%

Coconut oil – 2%

 

General notes about fats:

  • Greater intake of trans-fats (hyrogenated oil for example) relative to polyunsaturated fats (PUFA) is associated with higher cardiac risk. N-3 omega fatty acids and alpha-linoleic (ALA), also an n-3 fatty acid) are associated with good cardiac risk. Linoleic acid (LA) , an n-6 PUFA most commonly eaten in the Western diets, also has been shown to be beneficial in preventing cardiac risk, but less investigation had been done regarding this fatty acid. Linoleic acid reduces LDL levels, which is a positive effect for decreasing cardiac risk. LA can be elongated into arachidonic acid, which is inflammatory and thrombogenic (blood clot forming). Studies have shown that LA is in fact not pro-inflammatory in the body. It does not increase C-reactive protein . It also has no effect on other inflammatory marker such as cytokines, fibrinogen, soluble vascular adhesion molecules, plasminogen activator inhibitor type 1, or tumor necrosis factor-α.
  • There appears to be a linear response to increasing LA intake – as one takes in more LA, there is less coronary events (heart attacks) and less death! Thus n-6 fatty acids (Linoleic acid) has cardioprotective effects! Increasing LA intake by 5% led to 9% less coronary heart disease and 13% less death!
  • It had been assumed that LA is converted to arachidonic acid (AA), which is inflammatory. AA  is the main precursor of eicosanoids with inflammatory and thrombogenic properties, such as prostaglandin E2, thromboxane A2, and leukotriene B4. It has been found, however, that the conversion of LA to AA is tightly controlled in the body, thus there is no increase in inflammation.

 

Insane Medicine – Running beats walking in older adults!

Insane Medicine - Running beats walking in older adults
Insane Medicine – Running beats walking in older adults.
  • Research has indicated that running may lead to better outcomes in older adults. A study by Orteg JD et al in PLoS One (2014;9:e113471) compared walking and running in older adults.  Basic tasks begin to deteriorate in older adults, including the basic ability to walk. The economy (metabolic expenses) of walking get worse as one ages due to muscular inefficiency and the firing of antagonistic muscle groups in older muscle. This increases the risk of falling, and also increases the difficulty of basic transferring of weight from one point to another as well as maintaining balance.
  • In other studies, it has been found that older runners have a similar running economy as younger runners do. This new study in PLoS One demonstrates that older runners have more efficient energy use when they walk as compared to non-runners at the same age. In fact, the gross metabolic cost of transport was about 10 % less in runners at any walking speed.
  • Older walkers walkers are not able to stop the deterioration in the metabolic cost of walking because they have the same metabolic cost of transport as older sedentary adults.  All exercise is not the same for all people!
  • Key Point: There are benefits to a regular running practice in older adults in regards to longevity and overall health. In fact, older adults who run at least 30 minutes three times a week have less metabolic cost for walking than individuals of the same age group who exercise by walking only! Thus running improves your metabolic efficiency and prevents age-related declines in walking efficiency!
  • Intense training in older adults increases muscular efficiency and stops antagonistic muscle firing.
  • CDC recommendation for physical activity link: http://www.cdc.gov/healthyweight/physical_activity/index.html?s_cid=govD-dnpao_006
  • Government recommendation for physical activity:  http://www.health.gov/paguidelines/   and  http://www.health.gov/paguidelines/guidelines/

Insane Medicine – Muscle mass predicts longevity in older adults!

A study in the American Journal of Medicine (June 2014) showed that people over the age of 55 who had the highest muscle mass lived longer than those with the least amount of muscle mass. BMI (Body mass index) is not correlated as well with mortality since a person with a high BMI can have a lot of fat OR muscle or both.

http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm   – Calculate your BMI with this link!

Insane Medicine – Dancing decreases knee and hip pain in the elderly

“Whenever I feel like exercise, I lie down until the feeling passes.” – Robert Maynard Hutchens

Insane Medicine - Dancing decreases knee and hip pain the elderly
Insane Medicine – Dancing decreases knee and hip pain the elderly.
  • A program, called Healthy-Steps, in which low impact dancing twice a week for 45 minutes was used, demonstrated that elderly patient with hip and knee pain had much less discomfort by 12 weeks. The dancing could be performed sitting or standing and was slow and rhythmic.
  • The program results in increased flexibility and strength leading to better movement and less falls potentially. The slower someone walks, the more likely they will fall.
  • Here’s a link to the Lebed method —> http://www.youtube.com/watch?v=QTTlVe9kGJs
  • http://www.gohealthysteps.com/sherry/
  • The bottom line: Get out and Dance!!

 

Insane Medicine – Keep your muscle mass maximized at all ages!!!

Insane Medicine - Keep your muscle mass throughout life!
Insane Medicine – Keep your muscle mass throughout life!
  • As we get older, we lose muscle mass. This mass decreases rapidly during times of illness and hospitalizations, which is why grandma may enter the hospital for an infection and never leave her bed again! Her muscles were minimally compensated as were, and after an illness, there is not enough muscle power left for everyday activities, like getting out of bed!!
  • Muscle-strengthening exercises preserve muscle mass but must be combined with adequate dietary protein intake.
  • Sarcopenia (the loss of muscle mass) results in poor muscle strength, increasing the risk of falls and lack of independence.
  • There is an association between protein intake and muscle mass that varies with physical activity. Women need 46 grams of protein a day, men need 56 grams of protein a day. The exact amount is variable depending on a number of factors, but 0.8 grams of protein is needed per 2.2 pounds (one kg). If you are obese, more protein may be helpful.
  • You need High quality protein! Meat, poultry, and fish are complete sources, and the only vegetable source that is complete is soy.
  • Complete protein sources have all the essential amino acids. Grains are not complete because they are low in lysine, while legumes are low in methionine. Grains and legumes are still excellent sources of protein.
  • You need to combine high intakes of beef and pork with vigorous aerobic activity to obtain the highest muscle mass. Exercises that are excellent include swimming, cycling, running, and aerobics classes at least 30 minutes a day. You need to break a sweat!
  • If you don’t use it, you lose it!!
  • Lose unnecessary weight – Losing even ten percent of your body weight gives health benefits that last a decade and decrease diabetes risk by 50%! It also decreases hypertension and sleep apnea. Weight loss decreases the stress on your knees and hips, allowing you to maintain mobility and independence.
  • Try to get 30 minutes of physical activity a day – consider getting a pedometer or fit-bit to monitor your activity and encourage movement.  Low activity is less than 3500 steps a day ( a mile is 2000 steps) Those who walk more, had lower diabetes risk. Also, the more you move, the less pain you have!

Insane medicine – Exercising Tip: Aerobic and strength exercises help

  • Exercising lowers ones risk of heart disease, stroke, hypertension, depression, diabetes, and premature death risks.
  • The CDC recommends 5 hours of moderate or 2 1/2 hours of vigorous aerobic activity a week. This decreases the risk of heart disease and diabetes, as well as breast and colon cancer risks! Strength training should be performed at least two or more days a week including all major muscle groups. Videos by the cdc are provided in the link below:
  • http://www.cdc.gov/physicalactivity/everyone/videos/
  • Moderate intensity exercise raises your heart rate and makes you break a sweat, such as walking fast (3 mph) or riding a bike on level ground. Vigorous activity means you are breathing hard and your heart is beating rapidly, such as jogging or riding a bicycle fast or on hills.
  • Excercise more
    Insane meidicne - exercise more
    Insane meidicne – exercise more

    fit-exercise-or-illness

Exercising, even a small amount, benefits older adults!

Exercising and stretching are important to maintain mobility
Exercising and stretching are important to maintain mobility

 

  • Many studies have recognized the importance of exercising, especially in older individuals. Some physical activity is better than none in decreasing mobility issues in the elderly (Journal of American Medical Association – May 2014).
  • Flexibility and balance training, combined with walking, with a goal of 30 minutes at least for a total of 150 minutes a week reduced major health complications from poor mobility.
  • Walking, strength, and balance training decreased muscle loss in the elderly, and a structured physical activity routine is probably a great way to reduce disability in the elderly.
  • You may have wondered why some older people end up never walking again after a brief illness. They are doomed to a bed-bound existence because they suffer from sarcopenia, or muscle loss. That muscle does not come back, hence the need to preserve and maintain the strength one has before illness strikes so they do not lose mobility.
  • You should consult with your doctor before starting an exercise program. Local senior centers or health clubs may have exercise programs for older adults. It is best to have a training partner to give you more motivation to work out.
  • As one ages, it is very important to stay active and maintain what muscle mass that you have.
  • Tai Chi helps maintain balance and muscle strength.
    Tai Chi helps maintain balance and muscle strength.

     

  • Tai chi is a proven method of helping with balance and strength maintenance. It is low-impact, using slow, gentle bodily exercises and can alleviate a variety of physical and mental disorders.
  • Tai chi is effective in pain reduction, since physical inactivity results in increased pain and muscle mass loss. It is important to maintain flexibility and balance, both of which Tai Chi provides. Studies have shown that Tai Chi reduces the amount of falling in Parkinson’s disease.
  • Tai Chi allows you to manage your stress more effectively.
  • There are a variety of DVD’s available which demonstrate how to practice Tai Chi. Likewise, local resources in your community may offer Tai Chi classes.