Monday, June 18, 2018

Benefits of Cabbage Leaves on the Knee for Osteoarthritis

Benefits of Cabbage Leaves on the Knee for Osteoarthritis

Benefits of Cabbage Leaves on the Knee for Osteoarthritis

Can Exercise Prevent Hearing Loss?

Can Exercise Prevent Hearing Loss?

hearing loss

Story at-a-glance

  • Approximately 48 million Americans report some level of hearing loss that may reduce income potential, increase listening fatigue and lead to social isolation
  • Recent research links consistent exercise with a reduction in age-related hearing loss in mice, leading researchers to theorize it may reduce age-related damage to auditory structures in humans as well
  • I recommend a comprehensive exercise program that includes high-intensity interval training, stretching, core work and non-exercise movement each day
By Dr. Mercola
Approximately 20 percent of Americans, or 48 million people, report they experience some form of hearing loss.1 That percentage rises to nearly 33 percent among those over the age of 65. Unfortunately, hearing loss can have significant repercussions.
According to the Hearing Loss Association of America (HLAA), as hearing loss increases, so does a reduction in compensation in the workplace.2 Men experience hearing loss almost twice as much as women between the ages of 20 and 69.3
While noise is the leading reason for hearing loss, most people will wait up to seven years before seeking help.4 Hearing is integral to much of what you do each day. You rely on your hearing to communicate with people, interact with your environment and appreciate your relationship with the world around you.
Loss of this ability has a significant impact on mental and emotional health, as well as changing how you interact on a daily basis. Recent research suggests exercise may help preserve your hearing, or reduce hearing loss as you age.

How You Hear

How you hear is a unique integration of a complex system that starts with sound waves and ends in your brain. When you know how your body translates sound waves into words and recognizable noise, you have a better understanding of how to protect your hearing.
It all starts with the way your ears are shaped and molded on the outside of your head and ends with nerve endings that travel to your brain. This short video explains how hearing loss may develop.
When a sound is made, it creates waves in the air that are captured by your outer ear and funneled through your ear canal.5 The shape of your outer ear increases the amount of sound that then reaches your eardrum located at the end of your outer ear canal.
These waves cause the eardrum to vibrate, which stimulates three small bones in the inner ear into motion.6 The vibration of these three small bones, the largest of which is a mere 8 millimeters (0.3 inches) long, then reaches the tiny hairs in the cochlea.
This structure looks like a miniature snail shell and is filled with 25,000 tiny hairs along the surface that turn the vibrations into electrical impulses or signals.7 These signals travel along the auditory nerve to your brain, where it is interpreted and given meaning.
As there are several structures involved with hearing, there are also four different types of hearing loss you may experience.
In sensorineural hearing loss, the root problem exists within the cochlea and other surrounding structures. Many people who have this type of loss will say they hear sound, but their brain doesn't interpret it correctly and they don't understand what they're hearing.8
Conductive hearing loss is associated with problems related to the outer or middle ear. Mixed hearing loss is a mix of conductive and sensorineural loss. In some cases, individuals lose hearing in just one ear.
This is called single-sided deafness. The type of loss will determine the treatment options available, from hearing aids to cochlear implants or medication.

Research Links Exercise to Reduced Hearing Loss

The benefits of exercise range from weight loss, improved bone density and cardiovascular fitness to supporting your immune system.9Now research has linked aerobic exercise with a reduced potential for developing hearing loss as you age.10
Using mice, researchers demonstrated sedentary mice lost important auditory structures, namely hair cells and strial capillaries, in the cochlea.11
Mice who exercised experienced a 5 percent hearing loss in their lifetime while sedentary mice suffered a 20 percent hearing loss on average. Researchers estimate that 70 percent of hearing loss in people over 70 is related to the loss of these structures.
Your hair cells sense sound waves and strial capillaries deliver essential oxygen to your auditory system. Also affected by age-related hearing loss are the spiral ganglion in your cochlear system, responsible for sending sound from the cochlea to your brain.
Your auditory system never stops working and doesn't shut down. This requires a high level of energy, which in turn requires a constant supply of oxygen and nutrients. Damage to the strial capillaries can trigger long-term damage to the cochlea, and therefore hearing loss.
Researchers separated mice into two groups and tracked their behavior and exercise over their lifetime. Mice who were given an exercise wheel ran for an average of 7.6 miles per day at 6 months of age and averaged 2.5 miles each day by their second birthday.
These mice were compared against the second group who did not have access to an exercise wheel and were sedentary. The researchers found exercise appeared to reduce the effect of age-related inflammation and hearing loss in the mice.
They postulate exercise in humans may help to reduce damage to the auditory structures with advancing age as well. Co-author Christiaan Leeuwenburgh, Ph.D., professor and vice chair of research for the Institute on Aging, commented:12
"Exercise likely releases some growth factors yet to be discovered that maintain capillary density as compared to the control animals who were not exercising. Also, exercise may release other beneficial factors, but can also attenuate and blunt negative factors, such as inflammation."

Hearing Loss Linked to Other Health Conditions

Hearing loss has a significant impact on the lives of sufferers. In addition to reducing their income potential, individuals who experience hearing loss are also at a greater risk for depression.13
A study conducted by the National Council on Aging (NCOA) found those with untreated hearing loss were more likely to report being depressed, anxious or paranoid. Researchers also found people who did not treat their hearing loss were less likely to participate in organized social activities. Social rejection, loneliness and avoidance or withdrawal from organized social situations increases the risk for depression.
Loss of hearing also reduces the ability to be alert to environmental cues that may signal dangerous situations, thereby increasing the risk of an accident.14 Hearing loss is an invisible handicap that is often ignored, and may even mask an increased risk of dementia. A strong link was found between the degree of hearing loss and the risk of dementia by researchers from Johns Hopkins University.15
Although researchers did not definitively link early treatment with hearing aids to a reduced risk of dementia, there was a correlation between the risk of dementia and the severity of hearing loss. Researchers have also identified hearing loss as a factor in a reduced quality of life perception in the elderly.16 The combination of poor quality of life and hearing loss may complicate the diagnosis and prognosis of individuals suffering from dementia.

Benefits of Exercise Beyond Better Hearing

According to the U.S. Centers for Disease Control and Prevention (CDC), only 20 percent of Americans get adequate amounts of exercise.17 While exercise is a noteworthy way of helping to prevent age-related hearing loss, it has many other important benefits to your overall health and wellness as well.
Boosts Your Brain Health
Neuroimaging has demonstrated the value of exercise on improving cognitive functions.18 Aerobic activity reduces age-related loss of brain tissue and improves the functional aspects of higher order thinking.
Individuals who are active are also capable of assigning attention to the environment and process information more quickly than those who are sedentary. They also have a lower risk of dementia.19
Improves Your Mood
Exercise also helps to induce a natural calm state,20 and often within five minutes after moderate exercise you experience an enhanced mood effect.21
Short-term and long-term mood improvements are noted in individuals who routinely exercise, as well as a reduction in anxiety. Exercise is also linked with lower rates of depression, and is recommended as treatment for those suffering from clinical depression.22
Improves Your Skin
Reduction in stress and the production of cortisol from your adrenal glands may also affect your skin. Increased circulation and blood flow from exercise means additional oxygen and nutrients reach your skin. By increasing lean muscle mass under the skin, it appears more taut. You accomplish this best through incorporating resistance training into your schedule.
Slows the Aging Process
Exercise improves your flexibility, your sleep quality and lowers your risk of many chronic diseases. It also induces changes to your mitochondrial enzyme content and activity that increases energy production in the cells and the formation of new mitochondria, which is important to energy at the cellular level.23 These changes significantly slow or reverse several age-associated decline in mitochondrial mass.
Faster Recovery From Chronic Illness
Exercise is important to the recovery and treatment for cancer, depressionanxietydiabetes andosteoarthritis, to name a few chronic illness that respond well to structured exercise.
Improves Weight Loss Efforts
One of the benefits of using a consistent high-intensity interval training (HIIT) program is that your body begins to use fat as its primary fuel source. Researchers have also demonstrated that when inactive and healthy people exercise briefly and intensely, it produces an immediate DNA change, some of which promotes fat burning.24
You Can Get Fit in Minutes Each Day
You don't have to be training for the Olympics to reap the benefits of exercise. In fact, research has shown that overweight inactive middle-aged men could improve their level of fitness by working out hard for as little as 12 minutes a week, or four minutes three days a week.25
The researchers compared people who exercised for 16 minutes three times a week against a group who exercised four minutes three times a week. They found marked improvements in both groups. Other research demonstrated improvements in insulin sensitivity with as little as three minutes of HIIT per week. 26

Starting an Exercise Program

Begin with the knowledge that it is better to exercise hard for a short period of time than spend an hour doing cardiovascular work. While your initial motivation to exercise may be related to losing weight, you may find you continue the program to experience the benefits to your physical and mental health.27
To get the most out of any planned workouts, I recommend you participate in a comprehensive program that includes HIIT, strength training, stretching and core work. One of the most important pillars to better health this year is to also stay in motion as much as possible during your day. Walking approximately 10,000 steps is a good daily goal to include as non-exercise movement is essential to good health.
If you have an underlying medical condition or have been sedentary, you may want to see your physician to ensure your heart and body can perform hard exercise in the HIIT program.

Using HIIT Effectively

In this video I demonstrate doing a HIIT program on an elliptical machine The key to using a HIIT program is to raise your heart rate to your anaerobic threshold, or the point at which your body is burning oxygen faster than you can deliver it to the cells. You'll know you've reached this threshold as you get very out of breath and can only hold this pace for a short time.
You can do a HIIT program at home using your own equipment, including a bike, rowing, running or any other aerobic exercise. If you don't have equipment at home to use, you can do this same program outside on your bike, rowing on the lake or running on the road. Here's a summary of the key points:
1.Warm up for three minutes.
2.Exercise as hard and fast as you can for 30 seconds. By the end of this 30-second period, you should reach these markers:
You will be in oxygen debt, and will have difficulty breathing
You will begin to sweat profusely. Typically, this occurs in the second or third repetition, unless you don't sweat much normally, which could be an indication of a thyroid issue
There will be a rise in your body temperature
You will feel a muscle "burn" as your lactic acid increases
3.Recover for 90 seconds.
4.Repeat the high-intensity exercise and recovery five to seven more times. If you're out of shape, start with just two or three repetitions, and work your way up to eight.

Protect Your Hearing

Exercise may help reduce age-related hearing loss, but there are other preventive measures you can take to protect your hearing as you age.
Avoid loud noise. Approximately 18 percent of adults with a speech-frequency hearing loss between the ages of 20 and 69 report five or more years of exposure to loud noise at work, as compared to 5.5 percent of adults with hearing loss who report no noise exposure at work.28
Noise-induced hearing loss (NIHL) may be immediate or take a longer time to present symptoms.29 In some cases, loss may be temporary, such as after a loud explosion. However, the damage after one incident may also be permanent.
Eat a healthy diet. Among the nutrients found to be most beneficial for protecting and improving hearing are carotenoids (astaxanthin and vitamin A),30 folate,31 zinc32 and magnesium.33 These nutrients may support hearing by protecting against oxidative stress in the cochlea, improving blood flow, improving homocysteine metabolism and preventing free radical damage.
Practice listening skills. Hearing sound and interpreting the meaning in your brain require two different skills. By training your brain to distinguish sound more effectively, you may also help to reduce listening fatigue. Three areas of your brain are connected with your ability to hear and interpret sound. These are Broca's area (producing speech), Wernicke's area (understanding speech) and your temporal lobe that manages hearing.
With hearing loss, your brain has to work harder and concentrate more to achieve the same results you did before hearing loss, which increases the challenges of communication and leads to fatigue.34 Practicing and sharpening your listening and understanding skills may help to reduce this fatigue if you experience mild hearing loss.

6/18/2018 -- Large earthquakes striking -- Japan 200+ injured , Guatemal...

Planets and Houses of the HEART

Brain Regeneration Why It's Real and How to Do It

Brain Regeneration: Why It's Real & How To Do It

Brain Regeneration: Why It's Real & How To Do It
Have you ever wished you could regenerate those brain cells you sacrificed in college? Do you fear that your aging brain is in a perpetual state of decline? Medical science is being rewritten to show that we CAN improve the health of ourbrain, and that repairing damage is not only possible, it’s something anyone can do.
It is a commonly held misconception that the brain is beyond repair. Even the medical establishment has asserted that once we kill brain cells, they are gone forever. The fact is, the brain can repair itself, and as science is now proving, there is real benefit to simple practices that can help keep our brains sharp and elastic throughout our lifetime.

Rewriting the Story of Brain Health

The field of cognitive neuroscience is relatively new - only around one hundred years old - so it’s no surprise that we are constantly arriving at a newer and better understanding of how the neural circuitry of the human brain supports overall brain functioning.
For most of those one hundred years, it was believed that once damaged, the brain could not regenerate. Brain cells were finite, and any loss or injury would be suffered as a deficiency for the rest of that person’s life. This created a false belief that the brain is essentially in a perpetual state of decline.
Although compelling evidence to the contrary was presented as early as 1960, medical dogma was (and is) slow to change. It wasn’t until the 1980’s when Fernando Nottebohm’s research at Rockefeller University clearly indicated that neurogenesis - production of new nerve cells, aka neurons - was taking place in the adult vertebrate brain.
The next big step in this scientific evolution would take more than thirty years. However, the pace of our understanding of how the brain is wired was about to take a quantum leap.

Our Elastic Brain

The growth of new neurons in an adult, mammalian brain was first seen in 1992, when scientists isolated neural stem cells from mice in a Petri dish. This regeneration was then replicated thousands of times in a variety of published studies over the next twenty-five years.
It is now accepted in the medical scientific community that the adult brain is capable of growing new neurons and glial cells, something previously disbelieved by the medical establishment. The brain is now considered to be resilient, pliable - plastic.
The term neuroplasticity refers to the ability of the brain to “rewire” itself through practice of a desired skill. It is the combination of new cells and new learning that creates this magic. When fresh nerve cells are well-stimulated (i.e., trained through specific learning exercises) they make new connections. In other words, they become healthy brain cells that contribute to learning and the development of new skills.
Just like the muscles of the body, when the brain is well-nourished and stimulated through proper exercise, it heals and grows. And with proper care and feeding, this amazing brain regeneration can occur throughout life.
To help make this a “no-brainer”, GreenMedInfo has compiled a simple list of ways you can safeguard brain health, stimulate new brain cell growth, and even heal the brain.

1.  Get Lots of Physical Exercise

When you hear the phrase “train your brain”, you probably don’t think of lifting weights. Turns out, physical exercise is one of the best things you can do for your body, and your brain.
The brain benefits of exercise are two-fold. First, the brain is a voracious consumer of glucose and oxygen, with no ability to store excess for later use. A continual supply of these nutrients is needed to maintain optimal functioning.
Physical exercise increases the blood flow to the brain, delivering a boost of fresh oxygen and glucose to hungry brain cells. A 2014 study showed that just 30 minutes of moderate cardio was enough to boost cognitive functioning in adult brains of all ages.
But the benefits don’t stop there. Exercise is believed to stimulate hippocampal neurogenesis: new cell growth in the region of the brain associated with long-term memory and emotions. Healthy cell growth in this region is important to the aging brain, and believed to help prevent cognitive decline associated with Alzheimer’s disease and dementia.

2.  Use Stress Reduction Techniques

Our modern world runs on stress, so the need to unwind is easy to understand. What you mightnot be aware of, is just how damaging continual immersion in the fight or flight hormones of stress can be to your brain.
Stress is one of the top factors in age-related cognitive decline. This makes engaging in regularly scheduled leisure activities not just a fun thing to do, but an important step towards ensuring optimal brain health.
You don’t need to look far to find ways to de-stress. Let your interests guide you. The key to picking brain-healthy pastimes is to avoid passive activities like watching TV, and instead choose stimulating hobbies that engage the brain through patterns, puzzles, and problem-solving.
A 2011 study published in the Journal of Neuropsychiatry found that activities such as playing games, reading books, and crafts like quilting and knitting reduced rates of cognitive impairment by up to 50 percent.
Engaging with art also ranks high on the list of brain-healthy hobbies. Studies prove that once again, it’s not enough to be a passive observer. To get the brain-boost, we must engage.
In a German study reported in the journal PLOS One, researchers studied two groups: a group who observed art, and a group that produced art. The study concluded that compared to those who observed art, the art producers demonstrated increased interactivity between the frontal and parietal cortices of the brain. This increased brain connectivity translates to enhanced psychological resilience in the group of art producers. In other words, their ability to resist the negative effects of stress improved.
Looking for a more low-key way to unwind? How about playing beautiful music or sitting in quiet contemplation? Meditation has been shown to lower blood pressure, reduce inflammation, and even build resistance to feelings of anxiety and depression. And while listening to music may seem like a passive activity, research suggests that the act of listening to musical patterns facilitates brain neurogenesis.
Both meditation and listening to music affect the secretion of key hormones which enhance brain plasticity, thus changing the very way we respond to stress. Talk about good medicine!

3. Take Strategic Supplements

Turmeric

You probably know at least one person who raves about the health benefits of turmeric. This deep, orange root has been used as a panacea for everything from soothing joint pain and calming inflammation, to lowering the risk of heart disease. And our awareness of the benefits of this ancient medicinal herb continues to grow.
Turmeric is an example of a remyelinating compound, which denotes a substance with proven nerve-regenerative effects.
Remyelinating compounds work to repair the protective sheath around the nerve bundle known as myelin, an area often damaged in autoimmune and vaccine-induced disorders. Research shows that even small doses of these restorative substances can produce significant nerve regeneration.
The Western model of pharmaceutical intervention has created a culture that seeks to identify and isolate the “active ingredient” of an organic substance. What this fails to account for is that organic compounds often work in concert: isolates by themselves may lack a critical key that another plant element provides.
Cucurmin is the isolated active ingredient in turmeric, however, new research shows that another element found in turmeric has magical properties of its own.
In an exciting study published in the journal Stem Cell Research & Therapy, researchers found that a little-known component within turmeric, Ar-tumerone, may make "a promising candidate to support regeneration in neurologic disease."
The study found that when brain cells were exposed to ar-tumerone, neural stem cells increased in number and complexity, indicating a healing effect was taking place. This effect was replicated in rats, who when exposed to ar-tumerone saw increased neural stem cell production and the generation of healthy new brain cells.

Green Tea

A 2014 paper studying the active compounds in green tea (known as catechins, a main class of micronutrient), determined that green tea catechins are not only antioxidant and neuroprotective, they actually stimulate the brain to produce more neurons.
Because of this therapeutic effect on damaged regions of the brain, green tea has been shown to have exciting implications in the treatment of 'incurable' neurodegenerative disorders such as Alzheimer's, Parkinson's, and Huntington's disease. This prompted researchers to declare green tea catechins  "...a highly useful complementary approach.." in the treatment of neurodegenerative diseases.
Further investigation of green tea examined a combination of blueberry, green tea and carnosine, and found it to promote growth of new neurons and brain stem cells, in an animal model of neurodegenerative disease.

Ginkgo Biloba

Ginkgo Biloba is considered a powerhouse in the herbal medicine pharmacopoeia, and its implications for brain health are equally potent. Ginkgo has demonstrated at least 50 distinct health benefits, and its medicinal value is documented in the treatment of more than 100 different diseases.
There are numerous studies on Ginkgo's ability to stimulate levels of a critical brain protein called BDNF: brain-derived neurotrophic factor. This protein affects healing in damaged regions of the brain and is essential in the regulation, growth and survival of brain cells, making it especially important for long-term memory.
Ginkgo is so effective that a 2006 paper published in the European Journal of Neurology found it to be as useful in the treatment of Alzheimer's disease as the blockbuster drug, Donepezil.
Recently, a new mechanism behind Ginkgo biloba's brain healing properties came to light with the publication of an article in Cell and Molecular Neurobiology. Researchers determined that Ginkgo is effective, in part, due to its ability to modulate neural stem cells (NSC’s) into the type of cell that is necessary in the specific region of the brain where the BDNF proteins are active.
NSC’s are multipotent cells; they have the amazing ability to shapeshift into any of the many different phenotypes of cells that make up the brain. Ginkgo stimulates the growth of the right cell phenotype for the affected region of the brain, giving our brain exactly what’s needed, where it’s needed. Now that’s intelligent medicine!

4. Eat Your Veggies

Want to stimulate brain cell regrowth while you’re having lunch? Add some freshly steamed broccoli to your plate!
Science has added a substance called sulforaphane, found in sulfur-rich vegetables such as broccoli, to the growing list of neuritogenic substances that have been documented to stimulate nerve growth in the brain.
The study, published in the journal Genesis, reveals that sulforaphane, in addition to stimulating new nerve growth, has demonstrated significant healing properties as an antioxidant and anti-inflammatory agent, as well as preventing disease and death of healthy neurons.
Adding to the excitement surrounding these findings, researchers observed the beneficial effect on neural stem cells that results in their differentiation to specific, useful types of neurons, lending powerful support to the hypothesis that sulforaphane stimulates brain repair.
Vegetables containing sulforaphane include broccoli, Brussels sprouts, cabbage, cauliflower, horseradish, kale, kohlrabi, mustard leaves, radish, turnips, watercress, and bok choy. For therapeutic benefit, try to consume at least 3 cups per day, raw or cooked.

5. Employ Continuous Learning

Aging is often associated with cognitive decline, both in research and anecdotal evidence. However, a growing body of literature shows that retaining a sharp, lucid brain means never retiring our critical thinking skills.
The need to continually challenge and expand our thinking was demonstrated in the aforementioned 2011 study published in the Journal of Neuropsychiatry. In this study, the leisure time activities of a group of older adults (ages 70-89) were monitored for effect on mild cognitive impairment (MCI).
The study determined that the level of complexity of the activity was key to its effectiveness at preventing MCI. Working with computers, reading books, and activities associated with patterns and problem-solving contributed to a significant decrease in the odds of developing of MCI. Less stimulating activities showed no statistical effect. This stresses the importance of feeling challenged and stimulated by the activities we pursue as we age.
These findings were reinforced by a 2014 study of nearly 3,000 volunteers, spanning more than a decade. This study examined the potential long-term benefit of cognitive training in older adults. Results showed that participants demonstrated enhanced brain processing speed and reasoning skills for up to ten years after the training was completed.
These tangible brain benefits spilled over into daily life and were measured in the participant’s ability to complete normal daily tasks, such as personal finances, meal preparation, and personal care routines. Said of the study, “The idea is, the more stimulating your environment, the more you’re increasing the complexity of your brain.”
For more information on ways to keep your brain healthy, visit GreenMedInfo’s brain health research database.
Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of GreenMedInfo or its staff.