• Karine

References blogs 0030 to 0039

Updated: Jan 17

0033 - Do you know how to breathe?

  • https://journals.lww.com/jbisrir/Fulltext/2019/09000/Effectiveness_of_diaphragmatic_breathing_for.6.aspx Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. Sep 2019. Effectiveness of diaphragmatic breathing on reducing physiological and psychological stress. One study showed improvement in the biomarkers of respiratory rate and salivary cortisol levels, one showed improvement in blood pressure, and one study showed an improvement in the stress scale.

  • https://drnathansbryan.com/top-ten-reasons-how-nitric-oxide-improves-womens-health/ TOP TEN REASONS HOW NITRIC OXIDE IMPROVES WOMEN’S HEALTH. 1 Feb 2019. Nitric oxide improves sexual function. Improve the cardiovascular effects of estrogen. Improve athletic performance and exercise capacity. Improves sleep. Improves healing and recovery from injury. Puts out the fires of inflammation. Improves mental clarity and cognition. Improve bone strength and prevent bone loss. Maintain proper oxygenation and mitochondrial energy production. Prevent heart disease.

  • https://www.sciencedirect.com/science/article/pii/S0975947617303224 Effects of yogic breath regulation: A narrative review of scientific evidence. Jan-Mar 2019. Beneficial effects of yogic breathing techniques on the neurocognitive, psychophysiological, respiratory, biochemical and metabolic functions in healthy individuals. They were also found useful in management of various clinical conditions.

  • https://breathe.ersjournals.com/content/13/4/298 The physiological effects of slow breathing in the healthy human. 30 Nov 2017. Use of controlled slow breathing techniques as a means of optimising physiological parameters associated with health and longevity. The typical respiratory rate is within the range of 10–20 breaths per min. Controlled slow respiration at 6 breaths per min in healthy humans reduces the chemoreflex response to hypercapnia and hypoxia. Increasing respiratory rate does not improve ventilation efficiency because dead space is increased. Conversely, decreasing respiratory rate and increasing tidal volume has been shown to improve ventilation efficiency. Slow respiration at 6 breaths per min was found to be optimal for improving alveolar ventilation and reducing dead space. Slow respiration at 6 breaths per min causes blood pulse fluctuations to synchronise with the heart beat rhythm. Significantly decreased mean blood pressure during controlled slow respiration. Slow breathing increases amplitudes of blood pressure oscillations and HRV. Shift towards parasympathetic balance and an increase in vagal activity in healthy humans who breathed at 8 breaths per min. Slow breathing achieves optimal sympathovagal balance, and enhances autonomic reactivity to physical and mental stress. Controlled, slow breathing appears to be an effective means of maximising HRV and preserving autonomic function, both of which have been associated with decreased mortality in pathological states and longevity in the general population.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5575449/ The Impact of Resonance Frequency Breathing on Measures of Heart Rate Variability, Blood Pressure, and Mood. 25 Aug 2017. Breathing at resonance frequency (6 breaths/min) constitutes a key part of HRVB training and is hypothesized to be a pathway through which biofeedback improves HRV. After the breathing exercise, the RF group reported higher positive mood than the other groups and a significantly higher LF/HF HRV ratio. Additionally, the RF group showed lower systolic blood pressure.

  • https://www.frontiersin.org/articles/10.3389/fpsyg.2017.00874/full The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. 6 Jun 2017. Diaphragmatic breathing may trigger body relaxation responses and benefit both physical and mental health. The breathing intervention group used an average respiratory rate of 4 breaths/min. Significant decrease in negative affect, a significant increase in sustained attention, a significantly lower cortisol level. Diaphragmatic breathing has important implications for health promotion in healthy individuals.

  • https://pubmed.ncbi.nlm.nih.gov/27995346/ The role of deep breathing on stress. 19 Dec 2016. Healthy adults followed an Anti-stress deep breathing Protocol. The results showed an effective improvement in mood and stress both in terms of self-reported evaluations and of objective parameters, such as heart rate and salivary cortisol levels.

  • https://www.sciencedirect.com/science/article/abs/pii/S0031938416305121?via%3Dihub A sigh of relief or a sigh to relieve: The psychological and physiological relief effect of deep breaths. 15 Oct 2016. A deep breath relieves and, in anxiety sensitive persons, reduces physiological tension.

  • https://err.ersjournals.com/content/25/141/287 Dysfunctional breathing: a review of the literature and proposal for classification. 31 Aug 2016. 1) Hyperventilation syndrome 2) Periodic deep sighing 3) Thoracic dominant breathing 4) Forced abdominal expiration 5) Thoraco-abdominal asynchrony.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4610750/ Why is nitric oxide important for our brain? 14 Oct 2015. Nitric oxide has been shown to be an important messenger in many organ systems throughout the body, and particularly in the central nervous system.

  • https://oxygenadvantage.com/books/ The Oxygen Advantage - Patrick McKeown. Sep 2015. The secret to health, fitness and overall wellbeing lies in the most basic and overlooked aspect of your workout: how you breathe. Successful breathing exercises that will significantly improve anyone's health but will also empower athletes to improve their sports performance. To reduce your breathlessness, improve your sleep as well as reduce anxiety and stress.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4133308/ Inhibitory effect of nitrite on coagulation processes demonstrated by thrombelastography. 31 Aug 2015.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4806684/ Development and therapeutic applications of nitric oxide releasing materials to treat erectile dysfunction. 1 Aug 2015. NO activates relaxation of muscle tissue resulting in increased blood flow into the penis resulting in an erection.

  • https://link.springer.com/article/10.1007%2Fs10484-014-9253-x Inhalation/Exhalation Ratio Modulates the Effect of Slow Breathing on Heart Rate Variability and Relaxation. 26 Aug 2014. Slow breathing is widely applied to improve symptoms of hyperarousal. At 6 or 12 breaths/min, increased relaxation, stress reduction, mindfulness and positive energy when breathing with the low compared to the high i/e ratio. A lower respiration rate was associated only with an increased score on positive energy. A low i/e ratio was also associated with more power in the high frequency component of heart rate variability, but only for the slow breathing pattern.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4104929/ Heart rate variability biofeedback: how and why does it work? 15 Jun 2014. PHASE RELATIONSHIPS BETWEEN HEART RATE OSCILLATIONS AND BREATHING. At resting respiratory rates, the phase relationship between breathing and HR is far from synchronous. The out-of-phase relationship between heart rate and breathing is not the most efficient pattern for gas exchange. Optimised effects are achieved when breathing at a rate of approximately six breaths per minute.

  • https://buteykoclinic.com/nose-unblocking-exercises/ Nose Unblocking Exercises 25 Mar 2014.

  • https://www.sciencedirect.com/science/article/abs/pii/S0167876013003346 Breathing at a rate of 5.5 breaths per minute with equal inhalation-to-exhalation ratio increases heart rate variability. March 2014. A pattern of 5.5 bpm with an I:E ratio of 5:5 produced a higher HRV than the other breathing patterns with a significantly increased feeling of relaxation.

  • https://pubmed.ncbi.nlm.nih.gov/22260513/ The effect of nitric-oxide-related supplements on human performance. 1 Feb 2012. Nitric oxide plays an important role in many functions in the body regulating vasodilatation, blood flow, mitochondrial respiration and platelet function.NO donors could improve tolerance to aerobic and anaerobic exercise. Further research needed.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3121276/ Involvement of nitric oxide in learning & memory processes. May 2011. Nitric oxide is involved in learning and memory processes.

  • https://www.breatheology.com/wp-content/uploads/2014/05/INTRO-Breatheology.pdf The Art of Conscious Breathing. Stig Severinsen. 2010.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2932656/ Differential effects of mindful breathing, progressive muscle relaxation, and loving-kindness meditation on decentering and negative reactions to repetitive thoughts. 23 Jun 2010. Mindful breathing: The association between frequency of repetitive thought and negative reactions to thoughts was relatively weaker in the MB condition. Mindful breathing may help to reduce reactivity to repetitive thoughts.

  • https://www.sciencedaily.com/releases/2008/11/081126133403.htm Nitric Oxide Can Alter Brain Function. 27 Nov 2008. Nitric oxide can change the computational ability of the brain, which has implications for the treatment of neurodegenerative diseases such as Alzheimer's disease and our understanding of brain function.

  • https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/expphysiol.2008.042424 Breathing rhythms and emotions. 14 Aug 2008. Respiration is important in maintaining physiological homeostasis and co‐exists with emotions. Relationship between respiration and emotions.

  • https://pubmed.ncbi.nlm.nih.gov/18341206/ Nitric oxide and immune response. Oct 2007. Nitric oxide plays an important role in hypotension. It has been recognized as one of the most versatile players in the immune system. Activated macrophages inhibit pathogen replication by releasing a variety of effector molecules, including NO. In addition to macrophages, a large number of other immune system cells produce and respond to NO. NO is important as a toxic defense molecule against infectious organisms. It also regulates the functional activity, growth and death of many immune and inflammatory cell types including macrophages, T lymphocytes, antigen-presenting cells, mast cells, neutrophils and NK cells.

  • https://www.hopkinsmedicine.org/Press_releases/2003/10_17_03.html HOPKINS RESEARCHERS DISCOVER HOW NITRIC OXIDE PREVENTS BLOOD VESSEL INFLAMMATION. 17 Oct 2003. Johns Hopkins scientists investigating nitric oxide (NO) have figured out how it can block blood vessel inflammation and prevent clotting.

  • https://www.atsjournals.org/doi/full/10.1164/rccm.200202-138BC Humming Greatly Increases Nasal Nitric Oxide. 25 Mar 2002. The sinuses are major producers of nitric oxide (NO). NO increased 15-fold during humming compared with quiet exhalation.

  • https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(97)10341-5/fulltext Effect of breathing rate on oxygen saturation and exercise performance in chronic heart failure. 2 May 1998. 1 month of respiratory training, resting SaO 2 increased from 92·5% to 93·2%, breathing rate per min decreased from 13·4 to 7·6, peak oxygen consumption increased from 1157 to 1368 L/min, exercise time increased from 583 to 615 min/s, and perception of dyspnoea reduced from a score of 19·0 to 17·3. Slowing respiratory rate reduces dyspnoea and improves both resting pulmonary gas exchange and exercise performance in patients with CHF.

0032 - Low carbohydrate nutrition for diabetes


  • https://www.idf.org/aboutdiabetes/what-is-diabetes/facts-figures.html The IDF Diabetes Atlas Ninth edition 2019 provides the latest figures, information and projections on diabetes worldwide.

  • https://diabetesatlas.org/en/sections/worldwide-toll-of-diabetes.html Worldwide toll of diabetes. The 2019 edition of the IDF Diabetes Atlas shows that 463 million adults are living with diabetes.

  • https://diabetesatlas.org/en/sections/individual-social-and-economic-impact.html Individual, social and economic impact of diabetes. IDF estimates that approximately 4.2 million adults will die as a result of diabetes and its complications in 2019.

  • https://www.diabetesaustralia.com.au/about-diabetes Diabetes is the epidemic of the 21st century and the biggest challenge confronting Australia’s health system. Around 1.8 million Australians have diabetes.

Endorsement by health organisations

  • https://www.canadianjournalofdiabetes.com/article/S1499-2671(20)30097-6/pdf Diabetes Canada Position Statement on Low-Carbohydrate Diets for Adults With Diabetes: A Rapid Review. 2020. Healthy low- or very-low-CHO diets can be considered as one healthy eating pattern for individuals living with type 1 and type 2 diabetes for weight loss, improved glycemic control and/or to reduce the need for antihyperglycemic therapies.

  • https://care.diabetesjournals.org/content/diacare/suppl/2019/12/20/43.Supplement_1.DC1/Standards_of_Care_2020.pdf? American Diabetes Association - Standard of Medical Care In Diabetes. 2020. Page S50: "Reducing overall carbohydrate intake for individuals with diabetes has demonstrated the most evidence for improving glycemia and may be applied in a variety of eating patterns that meet individual needs and preferences. For individuals with type 2 diabetes not meeting glycemic targets or for whom reducing glucose-lowering drugs is a priority, reducing overall carbohydrate intake with a low- or very-low-carbohydrate eating pattern is a viable option."

  • https://www.parliament.wa.gov.au/Parliament/commit.nsf/(Report+Lookup+by+Com+ID)/E65D9AAEA62B2B2C482583D800295552/$file/EHSC%20Report%206%20The%20Food%20Fix%20FINAL.pdf The role of diet in T2D prevention and management. Page 15: "The US-based online program Virta, developed following a clinical trial which reversed diabetes in nearly half of the 238 participants who followed the diet for 10 weeks; and the program developed by UK general practitioner Dr David Unwin, who has amassed his own body of evidence using the experiences of his patients to demonstrate the effectiveness of a low carbohydrate diet administered with GP support." Recommendation 2 Page 26 " Diabetes WA should align with the Department of Health position that the Australian Dietary Guidelines are not suitable for people with type 2 diabetes." Recommendation 3 Page 28 "The Department of Health ensure that guidelines for the management of type 2 diabetes reflect the success of dietary interventions – such as the very low calorie diet and the low carbohydrate diet – in treating the disease. These approaches should be formally offered as management options." Recommendation 33 Page 123 "The Department of Health investigate how the low carbohydrate program developed by the CSIRO can be made readily available to WA doctors as part of the treatment guidelines for people with pre-diabetes and type 2 diabetes."

  • https://care.diabetesjournals.org/content/42/5/731 American Diabetes Association - Nutrition Therapy for Adults With Diabetes or Prediabetes "Reducing overall carbohydrate intake for individuals with diabetes has demonstrated the most evidence for improving glycemia and may be applied in a variety of eating patterns that meet individual needs and preferences. For select adults with type 2 diabetes not meeting glycemic targets or where reducing antiglycemic medications is a priority, reducing overall carbohydrate intake with low- or very low-carbohydrate eating plans is a viable approach." Consensus recommendations in Eating Patterns section.

  • https://www.lchf-rd.com/2019/08/12/us-association-of-diabetes-educators-taught-evidence-for-low-carb-diet/ US Association of Diabetes Educators Teaches Evidence for Low Carb Diet. 12 Aug 2019. Certified Diabetes Educators are now learning how to implement the American Diabetes Association’s (ADA) new 2019 Standards of Medical Care in Diabetes that was released this past December, and which includes use of a low carbohydrate diet of 20-50 grams of carbs to the choice of meal patterns to manage both type 1 and type 2 diabetes.

The research on low-carbohydrate diets

  • https://www.virtahealth.com Virta is a proven treatment to reverse type 2 diabetes. Most of Virta's patients achieve blood sugar control while removing medications like insulin, often in a matter of weeks.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7103851/ Effects of the low carbohydate, high fat diet on glycemic control and body weight in type 2 diabetes: experience from a community-based cohort. 18 Mar 2020. The LCHF diet was associated with superior A1C reduction, greater weight loss and significantly more patients discontinuing or reducing antihyperglycemic therapies suggesting that the LCHF diet may be a metabolically favorable option in the dietary management of type 2 diabetes. Of the patients initially taking insulin therapy in the LCHF group, 100% discontinued it or had a reduction in dose, compared with 23.1% in the usual care group.

  • https://academic.oup.com/jes/article/4/Supplement_1/SUN-LB113/5832367 A Continuous Remote Care Intervention Utilizing Carbohydrate Restriction Including Nutritional Ketosis Improves Markers of Metabolic Risk and Reduces Diabetes Medication Use in Patients With Type 2 Diabetes Over 3.5 Years. 8 May 2020. Meaningful improvements across multiple markers of metabolic risk can be sustained in patients with T2D who selected treatment with this CCI for 3.5 y. Improvements in metabolic risk markers reduced the need for diabetes medication (71% diabetes medication discontinued, excluding Metformin), allowing some patients to achieve and sustain diabetes remission.

  • https://bmjopen.bmj.com/content/10/1/e033397.long Mixed methods pilot study of a low-carbohydrate diabetes prevention programme among adults with pre-diabetes in the USA. 21 Jan 2020. An LC-DPP is feasible, acceptable and may be an effective option to help individuals with pre-diabetes to lose weight (-4.3kg at 6 months). Among interviewees, three factors facilitated VLCD adherence: (1) enjoyment of low-carbohydrate foods, (2) diminished hunger and cravings and (3) health benefits beyond weight loss.

  • https://www.frontiersin.org/articles/10.3389/fendo.2019.00348/full Long-Term Effects of a Novel Continuous Remote Care Intervention Including Nutritional Ketosis for the Management of Type 2 Diabetes: A 2-Year Non-randomized Clinical Trial. 5 Jun 2019. The CCI group sustained long-term beneficial effects on multiple clinical markers of diabetes and cardiometabolic health at 2 years (HbA1c, fasting glucose, fasting insulin, weight, blood pressure, triglycerides, ALT and HDL-C) while utilizing less medication (including insulin -62% and sulfonylureas -100%). The intervention was also effective in the resolution of diabetes (reversal, 53.5%; remission, 17.6%) and visceral obesity with no adverse effect on bone health.

  • https://www.dovepress.com/diet-diabetes-status-and-personal-experiences-of-individuals-with-type-peer-reviewed-fulltext-article-DMSO Diet, Diabetes Status, and Personal Experiences of Individuals with Type 2 diabetes Who Self-Selected and Followed a Low Carbohydrate High Fat diet. 13 Aug 2019. LCHF “lifestyle” sustainable and effective for T2D patients. Carbohydrate intake was 20 to 50 g/d for 10 participants and 50 to 115 g/d for 17 participants. Common foods were full-fat dairy, non-starchy vegetables, coconut oil, eggs, nuts, olives and avocados, olive oil, and red meat and poultry with fat. HbA1c went down from 7.5% to 5.9%. Body weight and glucose-lowering medication requirements lowered considerably. After 35 months, the majority were in full or partial T2D remission. Participants perceived reduced hunger and cravings as one of the most important aspects of their diets. But many participants felt unsupported by their doctors.

  • https://academic.oup.com/jn/advance-article/doi/10.1093/jn/nxz308/5673196 The Ketogenic Diet: Evidence for Optimism but High-Quality Research Needed. 11 Dec 2019. Based on available evidence, a well-formulated ketogenic diet does not appear to have major safety concerns for the general public and can be considered a first-line approach for obesity and diabetes.

  • https://link.springer.com/article/10.1007/s13300-018-0373-9 Effectiveness and Safety of a Novel Care Model for the Management of Type 2 Diabetes at 1 Year: An Open-Label, Non-Randomized, Controlled Study. 7 Feb 2018. A novel metabolic and continuous remote care model can support adults with T2D to safely improve HbA1c, weight, and other biomarkers while reducing diabetes medication use.

  • https://pediatrics.aappublications.org/content/141/6/e20173349 Management of Type 1 Diabetes With a Very Low–Carbohydrate Diet. Jun 2018. Exceptional glycemic control of T1DM with low rates of adverse events was reported by a community of children and adults who consume a VLCD.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024764/ The Effect of Low-Carbohydrate Diet on Glycemic Control in Patients with Type 2 Diabetes Mellitus. 23 May 2018. Compared to the LFD group, there was a greater decrease in HbA1c level, insulin and fasting blood glucose, BMI and total cholesterol in the LCD group. A LCD can regulate blood lipid and decrease insulin dose in patients with T2DM. In addition, it is feasible and easily operable.

  • https://www.nature.com/articles/s41430-017-0019-4 The interpretation and effect of a low-carbohydrate diet in the management of type 2 diabetes: a systematic review and meta-analysis of randomised controlled trials. 21 Dec 2017. Eighteen studies reviewed. Low-carbohydrate interventions may promote favourable outcomes in terms of HbA1c, triglycerides and HDL cholesterol. It also demonstrated reduced requirements for diabetes medication. Improved clinical outcomes were observed in some studies as a result of achieving a low- or moderate-carbohydrate diet.

  • https://www.nature.com/articles/s41387-017-0006-9 Twelve-month outcomes of a randomized trial of a moderate-carbohydrate versus very low-carbohydrate diet in overweight adults with type 2 diabetes mellitus or prediabetes. 21 Dec 2017. At 12 months, participants in the LCK group had greater reductions in HbA1c levels, lost more weight, experienced larger reductions in diabetes-related medication use than those instructed to follow an MCCR diet.

  • http://apjcn.nhri.org.tw/server/APJCN/25/1/78.pdf A randomised trial of the feasibility of a low carbohydrate diet vs standard carbohydrate counting in adults with type 1 diabetes taking body weight into account. 2016. A carbohydrate restricted diet is a feasible option for people with type 1 DM when combined with a flexible insulin regimen and carbohydrate counting. It allows for reduced total daily insulin requirements and was associated with improved glycaemic control.

  • https://www.sciencedirect.com/science/article/pii/S0899900714003323 Dietary carbohydrate restriction as the first approach in diabetes management: Critical review and evidence base. 16 Jul 2014. Major evidence for low-carbohydrate diets as first approach for diabetes. Such diets reliably reduce high blood glucose, the most salient feature of diabetes. Benefits do not require weight loss although nothing is better for weight reduction. Carbohydrate-restricted diets reduce or eliminate need for medication. There are no side effects comparable with those seen in intensive pharmacologic treatment.

  • https://www.nutritionjrnl.com/article/S0899-9007(12)00073-1/abstract Effect of low-calorie versus low-carbohydrate ketogenic diet in type 2 diabetes. 5 Jun 2012. The LCD and LCKD had beneficial effects on all the parameters examined, with more significant changes with the LCKD. The ketogenic diet appears to improve glycemic control. Therefore, diabetic patients on a ketogenic diet should be under strict medical supervision because the LCKD can significantly lower blood glucose levels.

  • https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-6-21 Effects of a low-carbohydrate diet on glycemic control in outpatients with severe type 2 diabetes. 6 May 2009. The 30%-carbohydrate diet over 6 months led to a remarkable reduction in HbA1c levels and BMI, even among outpatients with severe type 2 diabetes, without any insulin therapy, hospital care or increase in sulfonylureas. The effectiveness of the diet may be comparable to that of insulin therapy.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2633336/ The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus. 19 Dec 2008. The LCKD group had greater improvements in hemoglobin A1c (-1.5% vs. -0.5%), body weight (-11.1 kg vs. -6.9 kg), and HDL cholesterol (+5.6 mg/dL vs. 0 mg/dL) compared to the LGID group. Diabetes medications were reduced or eliminated in 95.2% of LCKD vs. 62% of LGID participants. Lifestyle modification using low carbohydrate interventions is effective for improving and reversing type 2 diabetes.

  • https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-5-14 Low-carbohydrate diet in type 2 diabetes: stable improvement of bodyweight and glycemic control during 44 months follow-up. 22 May 2008. The mean bodyweight at the start of the initial study was 100.6kg. At six months it was 89.2kg. The initial mean HbA1c was 8.0. After 6 months, HbA1c was 6.1. Of the 23 patients who have used a low-carbohydrate diet, two have suffered a cardiovascular event while four of the six controls who never changed diet have suffered several cardiovascular events. Advice to obese patients with type 2 diabetes to follow a 20% carbohydrate diet with some caloric restriction has lasting effects on bodyweight and glycemic control.

  • https://www.ncbi.nlm.nih.gov/pubmed/16318637 A low-carbohydrate, ketogenic diet to treat type 2 diabetes. Dec 2005. Hemoglobin A1c decreased by 16% from baseline to week 16. Diabetes medications were discontinued in 7 participants, reduced in 10 participants, and unchanged in 4 participants. The mean body weight decreased by 6.6%. Triglyceride decreased by 42% while other serum lipid measurements did not change significantly. The LCKD improved glycemic control in patients with type 2 diabetes such that diabetes medications were discontinued or reduced in most participants. Because the LCKD can be very effective at lowering blood glucose, patients on diabetes medication who use this diet should be under close medical supervision or capable of adjusting their medication.

  • https://www.ncbi.nlm.nih.gov/pubmed/15767618 Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. 15 Mar 2005. On the low-carbohydrate diet, mean energy intake decreased from 3111 kcal/d to 2164 kcal/d, which accounted for the weight loss of 1.65 kg in 14 days. Mean 24-hour plasma profiles of glucose levels normalized, mean hemoglobin A1c decreased from 7.3% to 6.8%, and insulin sensitivity improved by approximately 75%. Mean triglyceride and cholesterol levels decreased (-35% and -10%).

0030 - How to pack 50 healthy habits in one day - Part I

0031 - How to pack 50 healthy habits in one day - Part II


  • https://academic.oup.com/sleep/article/43/1/zsz204/5573922 Social jetlag is associated with an increased likelihood of having depressive symptoms among the Japanese working population: the Furukawa Nutrition and Health Study. Sep 2019. Greater social jetlag associated with an increased risk of depressive symptoms.

  • https://www.frontiersin.org/articles/10.3389/fnins.2019.00950/full Association of Social Jetlag With Sleep Quality and Autonomic Cardiac Control During Sleep in Young Healthy Men. Sep 2019. Higher SJL= vagal activity lower in the first 3 h of sleep on workday. Subjective sleep quality on workdays was negatively associated with SJL.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5458149/ Deep sleep maintains learning efficiency of the human brain. May 2017. Deep sleep is essential for brain’s capacity to learn efficiently.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4755451/ Physiology of Sleep. Feb 2016. Deep sleep occurs within the first hour of sleep onset.

  • https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2110998 Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep Disturbances. Apr 2015. Mindfulness improved sleep quality and can remediate sleep problems.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651462/ The Neuroprotective Aspects of Sleep. Mar 2015. Sleep improves memory recall, regulates metabolism, and reduces mental fatigue. A minimum of 7 hours is necessary. During sleep, the brain removes toxic waste byproducts. If sleep deprivation, toxins can build up, with effects on cognitive abilities, behavior, and judgment.

  • https://www.ncbi.nlm.nih.gov/pubmed/25642690 Annoyance, sleep and concentration problems due to combined traffic noise and the benefit of quiet side. Jan 2015. Access to a quiet side, facing yard, water or green space, was associated with reduced risk of poor sleep quality.

  • https://www.ncbi.nlm.nih.gov/pubmed/26483931 Environmental noise and sleep disturbances: A threat to health? Dec 2014/. Environmental noise is as a significant cause of sleep disturbances: endocrine and metabolic perturbations, cardiometabolic, psychiatric and social negative outcomes, stress response, daytime sleepiness and tiredness, annoyance, mood changes, decreased well-being and cognitive performance.

  • https://www.ncbi.nlm.nih.gov/pubmed/25252710 Is social jetlag associated with an adverse endocrine, behavioral, and cardiovascular risk profile? Oct 2014. Social jetlag associated with body mass index, glycated hemoglobin levels, heart rate, depressive symptoms, smoking, mental distress and alcohol use. ≥2 h social jetlag = higher cortisol levels, less sleep less during the week, more physically inactive and increased resting heart rate, compared to ≤1 h social jetlag. Social jetlag is associated with an adverse endocrine, behavioral and cardiovascular risk profile, which put healthy participants at risk for development of metabolic diseases and mental disorders, including diabetes and depression, in the near future.

  • https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side Blue light has a dark side May 2012. Blue light at night suppresses the secretion of melatonin, with a possible connection to diabetes, depression, CV issues and obesity. Even dim light can interfere. 6.5h of exposure to blue light suppressed melatonin and shifted circadian rhythms by 3 hours vs. 1.5 hours. Protection with eyewear that blocks blue light.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/ Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans. Mar 2011. Compared with dim light, exposure to room light before bedtime delayed melatonin onset, shortened duration by 90 min and suppressed melatonin by >50%.

  • https://www.ncbi.nlm.nih.gov/pubmed/21552190 The impact of light from computer monitors on melatonin levels in college students. 2011. Melatonin concentrations after exposure to the blue-light were significantly reduced compared to the dark and computer monitor only conditions.

  • https://www.ncbi.nlm.nih.gov/pubmed/16842544 Blue blocker glasses impede the capacity of bright light to suppress melatonin production. Aug 2006. Blue blockers prevent the light-induced melatonin suppression.

  • https://www.ncbi.nlm.nih.gov/pubmed/16120101 Effects of playing a computer game using a bright display on presleep physiological variables, sleep latency, slow wave sleep and REM sleep. Sep 2005. Heart rate was significantly higher after playing games. Sleepiness significantly lower, sleep latency longer, REM sleep shorter.

  • https://www.ncbi.nlm.nih.gov/pubmed/15578234 Effects of humid heat exposure in later sleep segments on sleep stages and body temperature in humans. Mar 2005. The use of air conditioning in the initial sleep hours can protect sleep and thermoregulation.

  • https://www.ncbi.nlm.nih.gov/pubmed/15173935 Effects of mild heat exposure on sleep stages and body temperature in older men. Sep 2004. In time spent in each sleep stage, wakefulness was significantly increased at 32 degrees C than at 26 degrees C. The total amount of wakefulness increased and REM decreased at 32 d C vs 26 d C.

  • https://www.ncbi.nlm.nih.gov/pubmed/12493567 Effects of nighttime low frequency noise on the cortisol response to awakening and subjective sleep quality. Jan 2003. A significant interaction between night time noise exposure and time was found for the cortisol response upon awakening, which was attenuated at 30 minutes after awakening, which resulted in longer to fall asleep and greater irritation.

  • https://www.ncbi.nlm.nih.gov/pubmed/12379298 Effects of passive body heating on body temperature and sleep regulation in the elderly: a systematic review. Nov 2002. Passive body heating such as a warm bath at 40-41 d C water for 30' in the evening increases body temperature and increase deep sleep, perceived "good sleep" or "quickness of falling asleep".

  • https://www.ncbi.nlm.nih.gov/pubmed/11055626 Alcohol consumption and urinary concentration of 6-sulfatoxymelatonin in healthy women. Nov 2000. Melatonin decreased in a dose-dependent manner with increasing consumption of alcoholic beverages in the preceding 24-hour period. 9% reduction with two drinks, a 15% reduction with three drinks, and a 17% reduction with four or more drinks.

  • https://www.ncbi.nlm.nih.gov/pubmed/10979246 Effects of bathing and hot footbath on sleep in winter. Jan 2000. The sleep onset latency was shortened. Better subjective sleep.

  • https://www.ncbi.nlm.nih.gov/pubmed/10408315 Bathing before sleep in the young and in the elderly. Jul 1999. Reported "good sleep" or "quickness of falling asleep". A bath before sleep enhances the quality of sleep, particularly in the elderly.

  • https://www.ncbi.nlm.nih.gov/pubmed/8370699 Ethanol inhibits melatonin secretion in healthy volunteers in a dose-dependent randomized double blind cross-over study. Sep 1993. Melatonin peaks at 3 to 4 am. Alcohol between 7 and 8pm inhibited melatonin during the first half of the night by 41% at midnight, 33% at 1am and 18% at 2am. Ethanol increased plasma norepinephrine levels until 4am. May be closely associated with disturbances in sleep and performance.

  • https://www.metabolismjournal.com/article/0026-0495(93)90021-F/pdf Inhibition of melatonin secretion by ethanol in man. Aug 1993. Higher alcohol dose inhibited MT secretion by 33%.

  • https://www.ncbi.nlm.nih.gov/pubmed/1811316 Relative and combined effects of heat and noise exposure on sleep in humans. Feb 1991. Sleep more disturbed by heat than by noise. Hot condition: total sleep time decreased while duration of wakefulness, number of awakenings increased. Noise condition, only total number of sleep stage changes.

  • https://www.ncbi.nlm.nih.gov/pubmed/1986039 A preliminary study comparing sleep restriction and relaxation treatments for insomnia in older adults. Jan 1991. Sleep latency and waking after sleep were significantly reduced.

  • https://www.ncbi.nlm.nih.gov/pubmed/2583142 Influence of repeated passive body heating on subsequent night sleep in humans. 1989. 35 d C of daily heat exposure until acclimation, sleep was more restless and less efficient. REM duration reduced.

  • https://www.ncbi.nlm.nih.gov/pubmed/3381060 Effect of continuous heat exposure on sleep stages in humans. Apr 1988. Disturbances at 35 degrees C. Total sleep time significantly reduced, amount of wakefulness increased. Fragmented sleep. REM shorter at 35 d C than at 20 d C. During adaptation.

  • https://www.ncbi.nlm.nih.gov/pubmed/3443373 Sleep during prolonged heat exposure in man. Oct-Dec 1987. Acclimation effects were observed in thermoregulation. REM sleep was most affected by the heat load.

  • https://www.ncbi.nlm.nih.gov/pubmed/10271532 The effect of music, therapy, and relaxation on adrenal corticosteroids and the re-entrainment of circadian rhythms. Spring 1985. Circadian amplitude decreased significantly and corticosteroid and temperature rhythms were significantly improved..

  • https://www.ncbi.nlm.nih.gov/pubmed/7258218 Alcohol increases sleep apnea and oxygen desaturation in asymptomatic men. Aug 1981. Alcohol ingestion increases the incidence of arterial oxygen desaturation and disordered breathing during sleep and the increase in arterial oxygen desaturation persists for an additional night, even when no alcohol is consumed.

  • https://www.ncbi.nlm.nih.gov/pubmed/6989409 A comparison of relaxation techniques with electrosleep therapy for chronic, sleep-onset insomnia a sleep-EEG study. Mar 1980. 1/2 of the relaxation-treated patients showed marked improvement.

Positive intention versus negative thinking

  • https://www.verywellmind.com/negative-bias-4589618 What Is the Negativity Bias? Jul 2019

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5446857/ Effectiveness of Positive Thinking Training Program on Nurses' Quality of Work Life through Smartphone Applications. May 2017

  • https://tlexinstitute.com/how-to-effortlessly-have-more-positive-thoughts/ Mind Matters: How To Effortlessly Have More Positive Thoughts

  • https://psycnet.apa.org/record/2001-00465-002 Why positive psychology is necessary. 2016

  • https://www.ncbi.nlm.nih.gov/pubmed/22506529 Can positive thinking help? Positive automatic thoughts as moderators of the stress-meaning relationship. Apr 2012

  • https://faithhopeandpsychology.wordpress.com/2012/03/02/80-of-thoughts-are-negative-95-are-repetitive/ 80 % of Thoughts Are Negative…95 % are repetitive. Mar 2012

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3122271/ The Role of Positive Emotions in Positive Psychology. Jun 2011

  • https://www.tandfonline.com/doi/abs/10.1080/14792779108401856 Positive-Negative Asymmetry in Evaluations: The Distinction Between Affective and Informational Negativity Effects. Mar 2011

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2894461/ Optimism and Its Impact on Mental and Physical Well-Being. May 2010

  • https://www.thelancet.com/journals/lanonc/article/PIIS1470-2045(10)70052-8/fulltext The power of positive thinking. Mar 2010

  • https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-7687.2010.00951.x Three‐month‐olds show a negativity bias in their social evaluations. Mar 2010

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2899011/ Dimensions of Negative Thinking and the Relations with Symptoms of Depression and Anxiety in Children and Adolescents. Jul 2009

  • https://www.ncbi.nlm.nih.gov/pubmed/18725425 Positive psychological well-being and mortality: a quantitative review of prospective observational studies. Sep 2008

  • http://www.simplifyinginterfaces.com/2008/08/01/95-percent-of-brain-activity-is-beyond-our-conscious-awareness/ 95 percent of brain activity is beyond our conscious awareness. Aug 2008

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3652533/ Not all emotions are created equal: The negativity bias in social-emotional development. May 2008

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2440575/ The Unconscious Mind. Jan 2008

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2483304/ How emotions inform judgment and regulate thought. Aug 2007

  • https://journals.sagepub.com/doi/abs/10.1207/s15327957pspr0504_2 Negativity Bias, Negativity Dominance, and Contagion. Nov 2001

  • https://www.ncbi.nlm.nih.gov/pubmed/9825526 Negative information weighs more heavily on the brain: the negativity bias in evaluative categorizations. Oct 1998

  • https://www.ncbi.nlm.nih.gov/pubmed/8078969 Mental contamination and mental correction: unwanted influences on judgments and evaluations. Jul 1994

Indoor air quality

  • https://en.wikipedia.org/wiki/Sick_building_syndrome Sick building syndrome. Last updated Mar 2020. Flaws in the heating and ventilation, outgassing of building materials, volatile organic compounds, molds, lack of adequate fresh-air intake/air filtration...

  • https://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.3000353 Environmental pollution is associated with increased risk of psychiatric disorders in the US and Denmark. Aug 2019. Air pollution is significantly associated with increased risk of psychiatric disorders

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707925/ Indoor Air Quality and Health. Nov 2017. The health risks from exposure to indoor air pollution may be greater than those related to outdoor pollution.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5089137/ Household air pollution and its effects on health. Oct 2016. Household air pollution is the third leading cause of disability-adjusted life years globally. Indoor tobacco smoking, construction material, fuel used for cooking, heating and lighting, incense, mosquito repellents, pesticides and chemicals used for cleaning, artificial fragrances contribute to household air pollution. Impact on respiratory system, cardiovascular system, endocrine system, and nervous system, various types of cancers.

  • https://www.ncbi.nlm.nih.gov/books/NBK138699/ WHO Guidelines for Indoor Air Quality: Selected Pollutants. Executive summary. 2010. Problems of indoor air quality is important risk factors for human health.

  • http://www.euro.who.int/__data/assets/pdf_file/0009/128169/e94535.pdf WHO guidelines for indoor air quality: selected pollutants. 2010.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2443227/ Quality of indoor residential air and health. Jul 2008. Chemical and biological contaminants and possibly to carcinogens. Risk of developing respiratory and neurologic symptoms, allergies, asthma and lung cancer.

  • https://www.ncbi.nlm.nih.gov/books/NBK234051/ Indoor Pollutants. 1981.

Oral health

  • https://pubmed.ncbi.nlm.nih.gov/31780023/ Efficacy of Oil Pulling Therapy With Coconut Oil on Four-Day Supragingival Plaque Growth: A Randomized Crossover Clinical Trial. Dec 2019. Oil pulling can have similar plaque inhibition activity as CHX and caused less tooth staining.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5654187/ Oil pulling and importance of traditional medicine in oral health maintenance. Sep-Oct 2017. Strong relationship between oral and systemic diseases. Prevention of caries reduces the risk of diabetes and heart disease. Incorporating oil swishing as daily oral hygiene can significantly improve oral and general health.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713846/ Comparative Evaluation of Antiplaque Efficacy of Coconut Oil Pulling and a Placebo, Among Dental College Students: A Randomized Controlled Trial. Sep 2017. Significant difference was noticed only on the seventh day. Oil pulling is effective in controlling plaque levels.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5651468/ Potential fluoride toxicity from oral medicaments: A review. Aug 2017. Potential adverse effects of fluoride overdose and toxicity.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198813/ Oil pulling for maintaining oral hygiene – A review Jan 2017. Oil pulling improves oral hygiene when practiced regularly. Can be safely used as an adjunct to maintain good oral hygiene and health along with the routine tooth brushing and.

  • https://www.cornucopia.org/wp-content/uploads/2016/08/toothpaste-report-web.pdf Toxic ingredients in your toothpaste? 2016. CARCINOGENS, ENDOCRINE DISRUPTERS, ALLERGENS, IRRITANTS, and other toxic chemicals do not belong in cosmetics or personal care products. Potentially toxic chemical ingredients are present in toothpaste and mouthwash, they are likely to pass directly and quickly into the bloodstream, even if the toothpaste is not swallowed. Linked to hyperactivity and related behavioral problems in children.

  • https://www.ncbi.nlm.nih.gov/pubmed/27289516 Potential hazards of toxic metals found in toothpastes commonly used in Nigeria. 2016. High levels of lead in some of the tooth-pastes an important concern to public health.

  • https://pubmed.ncbi.nlm.nih.gov/27084861/ The Effect of Coconut Oil Pulling on Streptococcus Mutans Count in Saliva in Comparison With Chlorhexidine Mouthwash. Jan 2016. Statistically significant reduction in S. mutans count in both oil pulling and Chlorhexidine. Edible oil-pulling therapy is a safe preventive therapy to maintain oral hygiene.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4382606/ Effect of coconut oil in plaque related gingivitis — A preliminary report. Mar-Apr 2015. A statistically significant decrease in the plaque and gingival indices was noticed from day 7.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3131773/ Tooth brushing, oil pulling and tissue regeneration: A review of holistic approaches to oral health. Apr-Jun 2011. Ayurveda dental health practices to prevent tooth decay and loss.

  • https://www.researchgate.net/publication/228617444_Effect_of_Oil_Pulling_on_Plaque_and_Gingivitis Effect of Oil Pulling on Plaque and Gingivitis. Jan 2007. Severe periodontal disease is associated with diabetes. Daily plaque removal with a toothbrush to prevent and treat periodontal diseases. The reduction in plaque and gingival scores from baseline to 45 days were 0.81 and 0.39 respectively. Oil pulling is having dental benefits.

  • https://www.ncbi.nlm.nih.gov/pubmed/16128790 Fluoride exposure from ingested toothpaste in 4-5-year-old Malaysian children. Oct 2005. Kids ingested 32.9% of the toothpaste placed on the brush.

Challenge your brain

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6629869/ A Large-Scale, Cross-Sectional Investigation Into the Efficacy of Brain Training. Jul 2019. Brain training programs can produce benefits that might extend to tasks that are operationally similar to the training regime.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5930973/ Brain Training Games Enhance Cognitive Function in Healthy Subjects. Apr 2018. Improvement in different cognitive domains, including attention and motor speed.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5797320/ The Feasibility and Potential Impact of Brain Training Games on Cognitive and Emotional Functioning in Middle-Aged Adults. Feb 2018. Brain training associated with neurocognitive improvements related to executive attention, improvements in mood.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5546647/ Strategies for dementia prevention: latest evidence and implications. Aug 2017. Cognitive training aim at enhancing cognitive reserve, the capacities of brain circuits that compensate when one or more brain regions do not function adequately, thus increasing resilience against the neuropathological changes of dementia.

  • https://www.dementia.org.au/files/helpsheets/Helpsheet-DementiaQandA06-MentalExercise_english.pdf Mental exercise and dementia. 2016. Engaging in more mentally stimulating activities throughout life is associated with better cognitive function, reduced cognitive decline and a reduced risk of developing dementia. Activity that exercises the brain may build brain reserve that helps to compensate for the damage caused by Alzheimer’s or other diseases. Because the brain is able to compensate and keep functioning well, the onset of dementia may be delayed. They should involve new learning and be reasonably complex, varied and interesting, and engaged in frequently.

  • https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0164448 Can Learning a Foreign Language Foster Analytic Thinking?—Evidence from Chinese EFL Learners' Writings. Oct 2016. Learning English can foster Chinese learners’ scores, improved cognitive complexity and degree of thinking activeness.

  • https://pubmed.ncbi.nlm.nih.gov/24736178/ Juggling Revisited - A Voxel-Based Morphometry Study With Expert Jugglers. 2014. Jugglers show increased gray matter density in brain regions involved in motion perception and eye-hand coordination.

  • https://www.ncbi.nlm.nih.gov/pubmed/23996382 Use it and boost it with physical and mental activity. Nov 2013. Experiences that stimulate physical and mental activity produce robust changes in subsequent behaviors, including learning and memory. Enhanced BDNF signaling may produce the cognitive benefits.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256163/ Brain Training Game Improves Executive Functions and Processing Speed in the Elderly: A Randomized Controlled Trial. Jan 2012. Playing Brain Age for 4 weeks could lead to improve cognitive functions (executive functions and processing speed) in the elderly.

  • http://www.ox.ac.uk/news/2009-10-12-juggling-enhances-connections-brain# Juggling enhances connections in the brain. Oct 2009. Changes in the white matter of the brain as a result of learning a new skill.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2896818/ Exercising Your Brain: A Review of Human Brain Plasticity and Training-Induced Learning. Dec 2008. Action video games, musical training and athletic training lead to effects on perception, motor skills, and cognition.

  • https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0002669 Changes in Gray Matter Induced by Learning—Revisited. Jul 2008. Learning juggling was associated with a transient increase in brain gray matter in the motion sensitive area. Learning a new task is more critical for the brain to change its structure than continued training of an already-learned task.

  • https://www.ncbi.nlm.nih.gov/books/NBK20367/ Information about the brain. 2007. Neurons that are stimulated may grow and strengthen. Neurons or synapses that are neglected may weaken over time. Practicing a task appears to improve the brain's efficiency. Mental, social, and physical stimulation are all positive regulators of neural growth and seem to have an additive effect on learning and memory.

  • https://pubmed.ncbi.nlm.nih.gov/17125807/ Bilingualism as a Protection Against the Onset of Symptoms of Dementia. Oct 2006. The bilinguals showed symptoms of dementia 4 years later than monolinguals.

  • https://www.nature.com/articles/nrn1357 Juggling boosts the brain. Mar 2004. Jugglers had more grey matterin areas tha process visual motion information.

Balance training benefits for elderly

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6873344/ The Effect of Balance and Coordination Exercises on Quality of Life in Older Adults: A Mini-Review. Nov 2019. Dual-task, function-oriented challenges while controlling balance have been found to improve static and dynamic stability, quality of life and cognitive functions.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6635278/ Physical activity programs for balance and fall prevention in elderly. Jul 2019. Balance training showed improvements between 16% and 42% compared to baseline. Promote physical activity in the aging adult.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5119910/ Improved Balance Confidence and Stability for Elderly After 6 Weeks of a Multimodal Self-Administered Balance-Enhancing Exercise Program. Apr 2016. One-leg standing time improved between 32% and 206%. Walking, Timed Up and Go speeds increased. Multimodal balance exercises are efficient, cost-effective way to improve balance control and confidence in elderly.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3095557/ Effectiveness of simple balancing training program in elderly patients with history of frequent falls. May 2011. The quality of life and the fall efficacy scores increased significantly with balancing exercises, at least 3 days per week. Can increase balancing abilities, and decrease fall rates in the elderly.

Non-toxic cosmetics and cleaning products

  • https://www.arecipeforhealth.net/post/0009-detox-your-life Detox your life. Oct 2019. Nearly 1 in 4 of total deaths is due to diseases caused by air, water and soil pollution, chemical exposures... Cosmetics and cleaning products contain parabens, SLS, DEA, fragrance / parfum and all the other harmful chemicals.

  • https://www.ewg.org/guides/cleaners EWG's guide to healthy cleaning

  • http://www.safecosmetics.org/get-the-facts/chem-of-concern/ Chemicals of concern

Reframing stressful thoughts

  • https://www.arecipeforhealth.net/post/0025-reframe-your-stressful-thoughts Reframe your stressful thoughts Feb 2020. Reframing to find more positive alternatives, to achieve a more favourable state of mind and reach better outcomes. We can decide how to interpret past, present or future events, to feel better, be happier and more successful.

Lemon water

  • https://www.dralisonchen.com/2016/05/10-more-scientific-reasons-to-drink-lemon-water/ 10 More Scientific Reasons to Drink Lemon Water. 2016. antioxidative, anti‐inflammatory, antitumor, and antimicrobial activities. Vitamin C. Stimulates gastric acid and bile flow. Support removal of toxins. Improves blood lipids, lower blood pressure. Increases the absorption of magnesium and calcium from foods. Regulate blood sugar. Can protect from degenerative and brain diseases.

  • https://pubmed.ncbi.nlm.nih.gov/30230497/ Acid Induced Reduction of the Glycaemic Response to Starch-Rich Foods: The Salivary α-Amylase Inhibition Hypothesis. 2018. Reduces glycaemic response to starch-rich meals by 20-50%.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690266/ Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health. Dec 2015. Anti-oxidative, anti-inflammatory, anti-cancer, anti-microbial and anti-allergy effects, cardiovascular protection, neuroprotective effect, hepatoprotective effect, etc.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003767/ Effect on Blood Pressure of Daily Lemon Ingestion and Walking. Apr 2014. Blood pressure-lowering effect. Promoted absorption of calcium and magnesium in food.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2637791/ Quantitative Assessment of Citric Acid in Lemon Juice, Lime Juice, and Commercially-Available Fruit Juice Products. Feb 2009. Useful in constructing nutrition therapy regimens for calcium stone formers.

Time restricting eating / intermittent fasting

  • https://www.cfp.ca/content/66/2/117 Intermittent fasting and weight loss. Feb 2020. Weight loss of 0.8% to 13.0% with no serious adverse events. Improved glycemic control. Promise for the treatment of obesity.

  • https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30611-4 Ten-Hour Time-Restricted Eating Reduces Weight, Blood Pressure, and Atherogenic Lipids in Patients with Metabolic Syndrome. Jan 2020. Improves cardiometabolic health for patients with metabolic syndrome.

  • https://www.annualreviews.org/doi/10.1146/annurev-nutr-082018-124320 Time-Restricted Eating to Prevent and Manage Chronic Metabolic Diseases. Jun 2019. Impact on heart health, gut health, liver function.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471315/ Intermittent Fasting in Cardiovascular Disorders—An Overview. Mar 2019. The IF diet limits many risk factors for the development of cardiovascular diseases. It decreases body mass and has a positive influence on lipid profiles. Benefit on the development of atherosclerosis. Reduce inflammatory markers. Decrease in leptin and resistin concentrations. Beneficial in prevention of hypertension. Increase of BDNF factor, lower blood pressure. Positive effect in obese and diabetic people. Not recommended when hormonal imbalances, pregnant and breastfeeding, BMI under 18.5, and underweight people.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6405682/ Intermittent Fasting Reverses an Advanced Form of Cardiomyopathy. Feb 2019. IF may improve cardiovascular conditions, including hypertension.

  • https://thesource.com/2018/11/21/fasting-for-72-hours-can-reset-your-entire-immune-system/ Fasting for 72 hours can reset your entire immune system. Nov 2018. Significant improvement in health as the white blood cells and other toxins in the body were flushed out.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6036773/ Protein Restriction, Epigenetic Diet, Intermittent Fasting as New Approaches for Preventing Age-associated Diseases. Jun 2018. Significant weight reduction was observed in 85% of trials.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5942780/ Time-controlled fasting prevents aging-like mitochondrial changes induced by persistent dietary fat overload in skeletal muscle. May 2018. Limit mitochondrial impairment and metabolic inflexibility typically induced by Western diets or aging.

  • https://www.ncbi.nlm.nih.gov/pubmed/29275920 The effect of intermittent fasting on blood pressure variability in patients with newly diagnosed hypertension or prehypertension. Dec 2017. Decrease in BP.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5712070/ Ramadan Fasting Exerts Immunomodulatory Effects: Insights from a Systematic Review. Nov 2017. Ramadan fasting during the second trimester of pregnancy was shown to be safe. In cardiac patients, lipid profile improvement and alleviation of oxidative stress.

  • https://www.ncbi.nlm.nih.gov/pubmed/27810402 Impact of intermittent fasting on health and disease processes. Oct 2017. IF and PF have profound beneficial effects on many different indices of health and can counteract disease processes and age-related disorders including diabetes, cardiovascular disease, cancers and neurological disorders such as Alzheimer's disease Parkinson's disease and stroke. Also for weight loss, insulin resistance, DNA repair and autophagy, stem cell-based regeneration.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5394735/ Effects of intermittent fasting on health markers in those with type 2 diabetes: A pilot study. Apr 2017. Short-term daily IF may be a safe, tolerable, dietary intervention in T2DM patients that may improve body weight, fasting glucose...

  • https://jandonline.org/article/S2212-2672(15)00205-1/fulltext Intermittent Fasting and Human Metabolic Health. Aug 2015.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/ INTERMITTENT FASTING AND HUMAN METABOLIC HEALTH. Apr 2015. A single fasting interval can reduce biomarkers associated with chronic disease such as insulin and glucose. IF can result in weight loss from 1.3% to 8.0%.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4274578/ Is Ramadan fasting related to health outcomes? A review on the related evidence. Oct 2014. Improved blood lipids, immune system, health protective effects.

  • https://www.ncbi.nlm.nih.gov/pubmed/24739093 Time-restricted feeding and risk of metabolic disease: a review of human and animal studies. May 2014. Associated with reductions in body weight, lower triglycerides, lower LDL, higher HDL, glucose, insulin, interleukin 6, tumor necrosis and improvements in insulin sensitivity.

  • https://www.ncbi.nlm.nih.gov/pubmed/24612255 Intermittent fasting promotes bacterial clearance and intestinal IgA production in Salmonella typhimurium-infected mice. May 2014. Increased the resistance to S. typhimurium infection.

  • https://www.ncbi.nlm.nih.gov/pubmed/23244540 Intermittent fasting during Ramadan attenuates proinflammatory cytokines and immune cells in healthy subjects. Oct 2012. RIF attenuates inflammatory status of the body and decrease body fat.

  • https://www.ncbi.nlm.nih.gov/pubmed/22386777 The effect of prolonged fasting on levels of growth hormone-binding protein and free growth hormone. Apr 2012. A 24-hour fast led to parallel increases in free and total GH levels.

  • https://www.ncbi.nlm.nih.gov/pubmed/21410865 Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss? Mar 2011. These diets are equally as effective in decreasing body weight and fat mass.

  • https://www.ncbi.nlm.nih.gov/pubmed/20300080 Improvements in coronary heart disease risk indicators by alternate-day fasting involve adipose tissue modulations. Nov 2010. Redcution body weight and waist circumference by 5.7kg, and 4.0cm. Fat-free mass did not change. Reduction Leptin and resistin by 21 and 23%. LDL-C and triacylglycerol 25% and 32% lower.

  • https://www.ncbi.nlm.nih.gov/pubmed/20837645 Training in the fasted state improves glucose tolerance during fat-rich diet. Fasted training is more potent than fed training to facilitate adaptations in muscle and to improve whole-body glucose tolerance and insulin sensitivity during hyper-caloric fat-rich diet.

  • https://www.ncbi.nlm.nih.gov/pubmed/20534752 Exercise and fasting activate growth hormone-dependent myocellular signal transducer and activator of transcription-5b phosphorylation and insulin-like growth factor-I messenger ribonucleic acid expression in humans. Sep 2010. GH signaling is stimulated after exercise and fasting. Fasting induces more sporadic GH bursts and less distinct but more persistent activation of the GH signal.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/ Short-term fasting induces profound neuronal autophagy. Aug 2010. Sporadic fasting might represent a simple, safe and inexpensive means to promote autophagy.

  • https://www.ncbi.nlm.nih.gov/pubmed/17929537 The effects of three-week fasting diet on blood pressure, lipid profile and glucoregulation in extremely obese patients. Jul-Aug 2007. Significant decrease and normalization of blood pressure, decrease in lipids, and improvement in insulin sensitivity.

  • https://www.ncbi.nlm.nih.gov/pubmed/17374948 Interleukin-6, C-reactive protein and biochemical parameters during prolonged intermittent fasting. Mar 2007. Positive effects on inflammation and on the risk factors for cardiovascular diseases such as homocysteine, CRP and TC/HDL ratio.

  • https://www.sciencedirect.com/science/article/pii/S1568163706000523?via%3Dihub Caloric restriction and intermittent fasting: Two potential diets for successful brain aging. Aug 2006. CR and IF benefit neurons, increasing the production of neurotrophic factors and antioxidant enzymes, all of which help cells cope with stress and resist disease.

  • https://www.ncbi.nlm.nih.gov/pubmed/3127426 Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. Apr 1988. The 5-d fast resulted in a significant increase in GH.


  • https://www.arecipeforhealth.net/post/0006-is-coffee-good-for-you. Is coffee good for you? Sep 2019. If you drink coffee in moderation and at the right time, coffee can have powerful health benefits.

Sunlight exposure

  • https://www.who.int/uv/faq/uvhealtfac/en/index1.html The known health effects of UV - Are there beneficial effects of UV radiation? World Health Organization. Some UV radiation is essential to the body as it stimulates the production of vitamin D (crucial role in immune function). 15 minutes of sun exposure of hands, face and arms two to three times a week during summer months is sufficient to keep your vitamin D levels high.

  • https://www.healthline.com/nutrition/vitamin-d-foods-for-vegetarians?slot_pos=article_4&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=authoritynutrition&utm_content=2020-01-21&apid= 6 Good Sources of Vitamin D for Vegetarians. 14 Jan 2020. Exposing face, arms, legs or back to sunlight for 30 minutes twice a week without sunscreen usually sufficient for optimal vitamin D levels, but depends on many factors.

  • https://www.nature.com/articles/s41598-019-46036-8 Nitric oxide acts as an antioxidant and inhibits programmed cell death induced by aluminum in the root tips of peanut (Arachis hypogaea L.). Jul 2019. NO can improve the activities of mitochondrial antioxidant enzymes to scavenge excess ROS.

  • https://thewellesleynews.com/2019/05/09/sunlight-can-make-you-happier-and-less-stressed/ Sunlight can make you happier and less stressed. May 2019

  • https://pubmed.ncbi.nlm.nih.gov/30087817/ Prevalence of Vitamin D Deficiency and Associated Risk Factors in the US Population (2011-2012). Jun 2018. Vitamin D deficiency plays a role in cardiovascular disease, cancer, diabetes, osteoporosis....

  • http://sunlightinstitute.org/tag/nitric-oxide/ MOOD AND SUNLIGHT, SAFELY SOAK IT UP. Feb 2018. Around midday, we produce large quantities of vitamin D, and our nitric oxide levels increase.

  • https://journalistsresource.org/studies/society/public-health/daylight-windows-productivity-stress-health-depression/ Daylight, windows and workers’ well-being: Research review. Sep 2017. Bright light between noon and 230 p.m. may decrease mood swings and depression in bipolar patients. Lack of exposure to morning daylight may cut into sleep. Morning light more beneficial to patients’ health than afternoon light. Improves productivity and performance.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5593895/ Ultraviolet Radiation-Induced Production of Nitric Oxide: A multi-cell and multi-donor analysis. Sep 2017

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4877070/ Why We Need More Nature at Work: Effects of Natural Elements and Sunlight on Employee Mental Health and Work Attitudes. May 2016

  • https://www.sciencedirect.com/science/article/pii/S0022202X15368974 An Unexpected Role: UVA-Induced Release of Nitric Oxide from Skin May Have Unexpected Health Benefits. Jul 2014. UVA causing release of nitric oxide with benefits on human health.

  • https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side Blue light has a dark side May 2012. Expose yourself to lots of bright light during the day to boost sleep at night, mood and alertness during daylight.

  • https://www.ncbi.nlm.nih.gov/pubmed/18815716 Blue-enriched white light in the workplace improves self-reported alertness, performance and sleep quality. Aug 2008. Blue light improved alertness, mood, performance, evening fatigue, irritability, concentration, daytime sleepiness, and the quality of sleep.

  • https://www.ncbi.nlm.nih.gov/pubmed/18603220 The relationship between insomnia and body temperatures. Aug 2008. Sleepiness and sleep propensity are strongly influenced by core body temperature. Morning bright light has been used to successfully treat sleep onset insomnia. Early morning awakening insomnia has been successfully treated with the phase delaying effects of evening bright light. Sleep maintenance insomnia has been associated with nocturnally elevated core body temperature.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/ Benefits of Sunlight: A Bright Spot for Human Health. Apr 2008. WHO report noted that an annual disease burden of 3.3 billion DALYs worldwide might result from very low levels of UVR exposure. Increased risk of various autoimmune diseases and cancers. Sunlight boosts vitamin D, neuromuscular and immune system functioning. Sunglasses may limit the eyes’ access to full sunlight, altering melatonin rhythms. Going shades-free in the daylight, even for just 10–15 minutes, could confer significant health benefits.

  • https://www.ncbi.nlm.nih.gov/pubmed/18815716 Blue-enriched white light in the workplace improves self-reported alertness, performance and sleep quality. Aug 2008

  • https://www.jaad.org/article/S0190-9622(05)04596-2/fulltext The vitamin D questions: how much do you need and how should you get it? Feb 2006. Vit D effects and the risk/benefit of obtaining vit D from sun exposure versus diet or supplementation.

  • https://www.ncbi.nlm.nih.gov/pubmed/12789673 Bright light treatment improves sleep in institutionalised elderly--an open trial. Jun 2003

  • https://www.ncbi.nlm.nih.gov/pubmed/8935479 Sunlight, cholesterol and coronary heart disease. Aug 1996. Outdoor activity associated with lower blood cholesterol. Sunlight influences susceptibility to a number of chronic diseases, including coronary heart disease.

  • https://www.ncbi.nlm.nih.gov/pubmed/8340561 Alleviation of sleep maintenance insomnia with timed exposure to bright light. Aug 1993. . Exposure to bright light resulted in substantial changes in sleep quality. Waking time reduced by an hour, sleep efficiency improved from 77.5% to 90%.


  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5489184/ Dynamic properties of successful smiles. Jun 2017. Inability to smile increases risk for depression. Individuals with facial paralysis are misinterpreted, have trouble communicating, become isolated, and report anxiety, depression, and decreased self-esteem.

  • https://pubmed.ncbi.nlm.nih.gov/26970854/ Mood Migration: How Enfacing a Smile Makes You Happier. Jun 2016. Impact on or control over another person's facial movements invite "mood migration" from the person one identifies with to oneself.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590528/ When you smile, the world smiles at you: ERP evidence for self-expression effects on face processing. Feb 2015. Expressing happiness biases the processing of neutral facial expressions by enhancing cortical visual-evoked responses to neutral faces.

  • https://pubmed.ncbi.nlm.nih.gov/25139308/ When You Smile, You Become Happy: Evidence From Resting State Task-Based fMRI. Dec 2014. Facial actions initiate a particular emotion and influence face-based emotion recognition.

  • https://www.medicalnewstoday.com/articles/248433#1. Smiling Reduces Stress And Helps The Heart. Aug 2012. Smiling during periods of stress help reduce stress response, regardless of whether the person actually feels happy or not.

  • https://pubmed.ncbi.nlm.nih.gov/12899366/ Duchenne Smile, Emotional Experience, and Autonomic Reactivity: A Test of the Facial Feedback Hypothesis. Mar 2002. Participants who displayed genuine smiles reported more positive experiences.

Expressing gratitude

  • https://conquer.today/16-ways-gratitude-can-reprogram-your-negative-thought-patterns/ 16 WAYS GRATITUDE CAN REPROGRAM YOUR NEGATIVE THOUGHT PATTERNS. Gratitude boosts well-being, less pain, more time exercising, more sleep, higher sleep quality. Increases decision making capabilities and productivity. Regulates emotions. Feels good and reduces stress. Makes us happier, improves health, increase lifespan. Lowers blood pressure, less likely to develop a mental disorder. Increases energy. More proactive coping style in times of stress. Increases progress on achieving their goals.

  • https://www.sciencedirect.com/science/article/abs/pii/S0191886918306494?via%3Dihub The relationship between dispositional gratitude and quality of life: The mediating role of perceived stress and mental health. Apr 2019. Being grateful plays an important role in quality of life and well-being.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6437090/ Positive Psychology and Gratitude Interventions. Mar 2019. The gratitude intervention managed to increase positive affect.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5699179/ Gratitude in Organizations: A Contribution for Healthy Organizational Contexts. Nov 2017. Gratitude crucial to employees’ efficiency, success, and productivity, workers’ well-being, and enhances organizational health and success.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5506019/ Effects of gratitude meditation on neural network functional connectivity and brain-heart coupling. Jul 2017. Reduction of anxiety and depression. Beneficial on mental well-being, emotion regulation and self-motivation.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5085955/ Your Best Life: The Power of Gratitude. Sep 2016. Happiness increases, blood pressure drops, and heart rate decreases.

  • https://www.apa.org/pubs/journals/releases/scp-0000050.pdf The Role of Gratitude in Spiritual Well-Being in Asymptomatic Heart Failure Patients. 2015. Gratitude is related to better mood and sleep, less fatigue, more self-efficacy, and a lower cellular inflammatory index.

  • https://www.ncbi.nlm.nih.gov/pubmed/25736389 The impact of a brief gratitude intervention on subjective well-being. Mar 2015. 2 weeks of a gratitude intervention increased well-being, optimism and sleep quality and decreased blood pressure. May contribute towards lower morbidity and mortality through healthier biological function and restorative health behaviours.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4380267/ Becoming Happier Takes Both a Will and a Pro/Way: An Experimental Longitudinal Intervention to Boost Well-Being. Mar 2015. Expressing optimism and gratitude regularly positively impacts well-being.

  • https://www.ncbi.nlm.nih.gov/pubmed/25222798 Improving mental health in health care practitioners: randomized controlled trial of a gratitude intervention. Feb 2015. Decline in stress and depressive symptoms.

  • https://www.medicaldaily.com/science-gratitude-it-really-little-things-310468 The Science Of Gratitude: It Really Is The Little Things. Nov 2014. Stronger social cognition and empathy. Helps PTSD recover quicker. Eases stress, reduces depressive symptoms.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3489271/ Examining the Pathways between Gratitude and Self-Rated Physical Health across Adulthood. Jan 2013. Correlated positively with physical health.

  • https://www.psychologytoday.com/au/blog/prefrontal-nudity/201211/the-grateful-brain The Grateful Brain. Nov 2012. Increases in determination, attention, enthusiasm, and energy. Improvements in optimism, fewer aches and pains. Better sleep, lower anxiety and depression.

  • https://www.huffpost.com/entry/having-gratitude-_b_1073105 The Neuroscience of Why Gratitude Makes Us Healthier. Jan 2012. 25% happier, fewer health complaints, exercised more, can reduce the frequency and duration of depression.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3122271/ The Role of Positive Emotions in Positive Psychology. Jun 2011. Experience positive emotions may be a fundamental human strength central to the study of human flourishing.

  • https://www.ncbi.nlm.nih.gov/pubmed/20451313 Gratitude and well-being: a review and theoretical integration. Nov 2010. Potential of improving well-being through fostering gratitude with simple exercises.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3010965/ Gratitude and Well Being. The Benefits of Appreciation. Nov 2010. Association between gratitude and a sense of overall well being.

  • https://www.ncbi.nlm.nih.gov/pubmed/12585811 Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. Feb 2003. Heightened well-being. A conscious focus on blessings may have emotional and interpersonal benefits.

Walking meetings versus too much sitting

  • https://www.who.int/dietphysicalactivity/pa/en/ Physical Activity - WHO. Physical inactivity is the 4th leading risk factor for global mortality (6% of deaths globally). The main cause for approximately 1/4 to 1/3 of certain cancers, diabetes, heart disease. Regular physical activity can reduce hypertension, coronary heart disease, stroke, diabetes, breast and colon cancer, depression and the risk of falls; improve bone and functional health; fundamental to weight control.

  • https://www.who.int/dietphysicalactivity/factsheet_recommendations/en/ Global recommendations on physical activity for health - WHO. Adults should do at least 150 minutes of moderate-intensity aerobic physical activity per week or 75 minutes of vigorous-intensity activity. For additional health benefits, 300 minutes moderate activity per week, or 150 minutes vigorous-intensity. Muscle-strengthening on 2 or more days a week. Benefits: lower rates of all-cause mortality, coronary heart disease, high blood pressure, stroke, type 2 diabetes, metabolic syndrome, colon and breast cancer, and depression; less risk of a fracture; more likely to achieve weight maintenance, have a healthier body composition.

  • https://www.ncbi.nlm.nih.gov/pubmed/29078742 A single session of moderate intensity walking increases brain-derived neurotrophic factor (BDNF) in the chronic post-stroke patients. Jan 2018. Moderate intensity, but not mild, increases serum BDNF levels in post-stroke phase.

  • https://www.health.harvard.edu/mind-and-mood/need-a-quick-brain-boost-take-a-walk Need a quick brain boost? Take a walk. Jul 2016. Exercise helps control weight, lowers your blood pressure, and dampens inflammation. It reduces the risk of having a heart attack or stroke or of developing diabetes or certain cancers. Important for your mind (against depression and anxiety), slows cognitive decline and may reduce the risk of dementia. It improves brain health and thinking skills.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4927270/ Opportunities for Increased Physical Activity in the Workplace: the Walking Meeting (WaM) Pilot Study. Jun 2016. Walking meetings increased work-related physical activity levels.

  • https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf DIETARY GUIDELINES FOR AMERICANS 2015-2020 EIGHTH EDITION. Dec 2015. Encourage active commuting, activity breaks, and walking meetings.

  • https://www.hhs.gov/surgeongeneral/reports-and-publications/physical-activity-nutrition/walking-executive-summary/index.html Executive Summary from Step It Up!: Surgeon General’s Call to Action. Sep 2015. Increasing physical activity significantly reduces risk of chronic diseases, supports mental health and healthy aging. Include brief activity breaks and walking meetings.

  • https://hbr.org/2015/08/how-to-do-walking-meetings-right How to Do Walking Meetings Right. Aug 2015. Walking meetings are beneficial for workers, increase in creativity of 5.25%. Our brains are more relaxed during walks. This aids executive function. Walking meetings lead to better employee engagement.

  • https://news.stanford.edu/2014/04/24/walking-vs-sitting-042414/ Stanford study finds walking improves creativity. Apr 2014. Walking boosts creative inspiration. A person's creative output increased by an average of 60% when walking vs sitting.

  • https://www.eurekalert.org/pub_releases/2014-01/aha-ems011614.php Exercising more, sitting less reduces heart failure risk in men. Jan 2014. Sitting for long periods increases heart failure risk in men, even for those who exercise regularly. Heart failure risk more than doubled for those who sat for at least 5 hours a day vs <2h. American Heart Association recommendation of at least 150 minutes a week of moderate-intensity activity.

  • https://www.ahajournals.org/doi/full/10.1161/circheartfailure.113.000529?sid=a16cdcba-97f7-45bc-b68c-a2b029b16985 Effects of Physical Activity and Sedentary Time on the Risk of Heart Failure. Jan 2014. The hazard ratio of HF in the lowest and medium physical activity vs highest was 1.52 and 1.17. The hazard ratio of HF in the highest and medium sedentary vs lowest was 1.34 and 1.13.

  • https://www.apa.org/pubs/journals/releases/xlm-a0036577.pdf Give your ideas some legs: The positive effect of walking on creative thinking. 2014. Walking boosts creative ideation in real time and shortly after. Walking increased 81% of participants’ creativity.

  • https://health.usnews.com/health-news/news/articles/2012/03/26/too-much-sitting--can--kill-you-study-suggests. Too Much Sitting Can Kill You, Study Suggests. Mar 2012. Those who spend 11 or more hours a day sitting are 40% more likely to die over the next 3 years regardless of how physically active they are. Don't go sitting in front of the computer or television. After the 8h mark, the risks go up exponentially.

  • https://bmjopen.bmj.com/content/2/4/e000828.info Sedentary behaviour and life expectancy in the USA: a cause-deleted life table analysis. Jul 2012. The estimated gains in life expectancy in the US population were 2.0 years for reducing excessive sitting to <3 h/day and a gain of 1.38 years from reducing excessive television viewing to <2 h/day.

  • https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1108810 Sitting Time and All-Cause Mortality Risk in 222 497 Australian Adults. Mar 2012. All-cause mortality hazard ratios were 1.02, 1.15 and 1.40 for 4 to less than 8, 8 to less than 11, and 11 or more h/d of sitting, vs <4 h/d. Prolonged sitting is a risk factor for all-cause mortality, independent of physical activity. Physical inactivity accounts for 6% of global deaths. Sitting time associated with increased risk of obesity, cardiovascular disease, diabetes, cancer and all-cause mortality.

  • https://www.npr.org/2011/02/04/133498136/growing-a-bigger-brain-is-a-walk-in-the-park Growing A Bigger Brain Is A Walk In The Park. Feb 2011. 40 minutes three times a week for a year showed brain growth in are associated with spatial memory.

  • https://www.acefitness.org/education-and-resources/lifestyle/blog/6727/fostering-a-workplace-culture-of-physical-activity/ Fostering a Workplace Culture of Physical Activity. Aug 2010. More opportunities for physical activity at work leads to healthier employees, stronger job performance, and a boost to the business bottom line. Encourage workers to take brief, 2-3 minute fitness breaks throughout the day for brisk walking, stretching, or stair climbing. Organize lunchtime walking, running, bicycling, or yoga groups. Encourage walking 1:1 meetings.

  • https://news.uga.edu/low-intensity-exercise-reduces-fatigue-symptoms-by-65-percent-study-finds/ Low-intensity exercise reduces fatigue symptoms by 65 percent, study finds. Feb 2008. The low- and moderate-intensity had a 20% increase in energy levels, reduction in fatigue levels (65% in low, 49% in moderate).

  • https://www.ncbi.nlm.nih.gov/pubmed/10329342 Providing sedentary adults with choices for meeting their walking goals. May 1999. Walking 30 minutes per day in as little as 5 minute bouts can improve cardiovascular health and body composition for sedentary people.

Stretch against lower back pain and headaches

  • http://nillumbikosteopathic.com.au/neck-pain-headaches/ Neck pain & headaches. Extracted Apr 2020. Neck pain and headaches can be the result of extensive sitting, prolonged computer work...

  • https://northsidehealth.com.au/remedial-massage-for-tension-headaches/ Remedial Massage for Tension Headaches. Extracted Apr 2020. Sitting at a desk all day results in inadequate blood supply to the neck, shoulders and upper back muscles, which generates pain or headache.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6616307/ The effect of lumbar stabilization and walking exercises on chronic low back pain. Jun 2019. Lumbar stabilization exercise and walking exercise reduced LBP.

  • https://www.spine-health.com/wellness/exercise/stretching-back-pain-relief Stretching for Back Pain Relief Nov 2017. Benefits of stretching: Reduces tension in muscles, back pain.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5412499/ Effects of a static stretch using a load on low back pain patients with shortened tensor fascia lata. Apr 2017. Stretching for 15 min per day effective against low back pain.

  • https://www.ncbi.nlm.nih.gov/pubmed/25881758 Effect of a muscle stretching program using the global postural reeducation method for patients with chronic low back pain: A randomized controlled trial. Apr 2015. A stretching program effective at improving pain, and quality of life aspects (emotional, vitality and mental health) in patients with chronic low back pain.

  • https://www.ncbi.nlm.nih.gov/pubmed/20461336 Effect of neck exercises on cervicogenic headache: a randomized controlled trial. Apr 2010. Headache decreased by 69% with strength exercise, 58% with endurance and 37% with stretching.

  • https://www.ncbi.nlm.nih.gov/books/NBK76620/ Does exercise therapy improve headache? A systematic review with meta-analysis. 2009. Stretching and postural relaxation had therapeutic value for tension type headache and muscle pain.

  • https://www.ncbi.nlm.nih.gov/pubmed/1533060 Stretching in the rehabilitation of low-back pain patients. Mar 1992. Stretching reduced low-back pain.

Hydration and benefits of herbal teas

  • https://link.springer.com/article/10.1007/s11130-019-00750-w Herbal Teas and their Health Benefits: A Scoping Review. Jun 2019. Review of herbal tea for health, diabetes, heart disease and weight loss, including lavender, spearmint, yerba maté, echinacea and many more.

  • https://www.medicalnewstoday.com/articles/324083 10 health benefits of dandelion. Jan 2019. Antioxidant that can help reduce cholesterol, regulate blood sugar and blood pressure, aid digestion and weight loss, reduce cancer risk, boost immune system and keep skin healthy.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356561/ Narrative Review of Hydration and Selected Health Outcomes in the General Population. Jan 2019. Adequate hydration essential for skin health, neurological function (cognition, mood, and headache), gastrointestinal and renal functions, body weight and composition.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315424/ Water Intake, Water Balance, and the Elusive Daily Water Requirement. Dec 2018. Water requirements of individuals. Dehydration commences when total water intake (TWI) ˂1.8 L/24h. Daily water requirement depends on age, water loss (sweating) and many more factors. General recommendations are about 2l to 2.7l for women and 2.5 to 3.7l for men. Dehydration associated with higher incidence of 2 diabetes, metabolic syndrome, renal disease, cardiovascular disease...

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6174262/ Herbal beverages: Bioactive compounds and their role in disease risk reduction - A review. Aug 2018. Herbal beveragesmay improve the antioxidant status and overall health. They have antioxidant, antibacterial, antiviral, antiinflammatory, antiallergic, antithrombotic and vasodilatory, anticarcinogenicity and antiaging effects.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3860133/ Cichorium intybus: Traditional Uses, Phytochemistry, Pharmacology, and Toxicology. Nov 2013. Possible benefits include: Antimicrobial, anti-inflammatory, antioxidant, antidiabetic, gastroprottective, hepatoprotective, tumor-inhibitory, antiallergic...

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/ Water, Hydration and Health. Aug 2011. Effects of variation in water intake on health and energy, weight, and performance (physical and cognitive) and functioning (gastrointestinal function, kidney, heart), as well as in relation to headaches, skin and chronic diseases.

The dangers of EMFs

  • https://www.apple.com/legal/rfexposure/iphone12,5/en/ iPhone 11 RF Exposure Information. To reduce exposure to RF energy, use a hands-free option, such as built-in speakerphone, supplied headphones....

  • https://www.ecowatch.com/iphone-radiation-levels-2640150175.html Smartphone Radiation: iPhones Emitting Double Reported Levels. Sep 2019. The Chicago Tribune tested smartphone radiofrequency radiation emitted by cell phones. Most of the phones exceeded the legal limit. iPhone 7 more than double what Apple reported. Exposure to very high levels of RF radiation can be harmful. Standards were set in 1996 and reflected the typical amount of use during that time and on a 200-pound man, much less than now.

  • https://www.zdnet.com/article/apple-samsung-hit-by-lawsuit-over-unsafe-rf-levels-from-some-iphone-galaxy-models/ Apple, Samsung hit by lawsuit over 'unsafe' RF levels from some iPhone, Galaxy models. Aug 2019. Apple and Samsung are the target of a class action lawsuit, after a Chicago Tribune investigation claimed that certain phones produce radio-frequency emissions that exceed safety limits: iPhone 7, 8 and X, Samsung's S8, S9, and J3, when positioned closer to the body. Effects may include increased cancer risk, cellular stress, increase in free radicals, genetic damages, changes of the reproductive system, learning and memory deficits, neurological disorders...

  • https://europaem.eu/attachments/article/131/2018-04_EU-EMF2018-5US.pdf 5G: Great risk for EU, U.S. and International Health! Compelling Evidence for Eight Distinct Types of Great Harm Caused by Electromagnetic Field. DNA attacks, lowered male fertility, neurological/neuropsychiatric effects, apoptosis/cell death, oxidative stress/free radical damage, endocrine/hormonal effects, increases in intracellular calcium, cancer causation. References to research and studies.

  • https://ntp.niehs.nih.gov/publications/reports/tr/500s/tr595/index.html Toxicology and Carcinogenesis Studies in Rats Exposed to Whole-Body Radio Frequency Radiation Used by Cell Phones. National Toxicology Program, Public Health Services, National Institutes of Health, & US Department of Health and Human Services. Nov 2018.

  • https://macintoshhowto.com/hardware/extreme-emf-exposure-from-apple-airpods.html Apple AirPods and EMF – how bad are they? 2017? When you use Apple Airpods, you are getting approximately 10 times the EMF than if you were just holding the iPhone up to your ear and talking (3500 vs 300).

  • https://www.ncbi.nlm.nih.gov/pubmed/28414399 Current understanding of the health effects of electromagnetic fields. Apr 2017. EMF activates stress response and breaks in DNA. Link between EMF radiation and the development of tumors in rats. The American Academy of Pediatrics recommends to decrease cellphone exposure on children.

  • https://www.ncbi.nlm.nih.gov/pubmed/28426166 Acute effects of radiofrequency electromagnetic field emitted by mobile phone on brain function. Apr 2017. Potential disruption to sleep. The effect of longer-term MP EMF exposure on brain function remains unaddressed.

  • https://www.bibliotecapleyades.net/archivos_pdf/electrosmog-autoimmune-disease.pdf Electrosmog and autoimmune disease. Marshall, T.G., & Heil, T.J.R. 2016. Silver-threaded cap to protect the brain from microwave resulted in 90 % resulted to strong changes in disease symptoms. Much more than the 3–5 % rate reported for electromagnetic hypersensitivity. May be necessary for therapy of autoimmune disease.

  • https://electromagnetichealth.org/electromagnetic-health-blog/iarc-rf-carc/ WHO/IARC CLASSIFIES RADIOFREQUENCY ELECTROMAGNETIC FIELDS AS POSSIBLY CARCINOGENIC TO HUMANS. May 2011. The WHO classified RF from cell phones as a ‘Possible Human Carcinogen’. Some scientists say that RF should have been classified as a ‘Probable Human Carcinogen’ based the existing science.

The benefits of exercise

  • https://www.arecipeforhealth.net/post/0015-exercise-to-get-fitter-smarter-and-healthier. Dec 2019. Physical inactivity is the 4th leading cause of mortality and the primary cause of most chronic diseases. Great benefits in relation to mood, sleep, anxiety, stress, energy, libido, immune function, brain processing, cognitive abilities, cardio-vascular functions, lung capacity, bones strength, joints and connective tissues... Slows down aging. Makes us smarter. Boosts our energy. Makes us feel good. Weight Loss and much more.

  • https://www.ncbi.nlm.nih.gov/pubmed/31193280 The compelling link between physical activity and the body's defense system. May 2019. Enhance immune defense and metabolic health. Regular physical activity associated with decreased mortality and incidence rates for influenza and pneumonia.

  • https://www.ncbi.nlm.nih.gov/pubmed/29713319 Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan. Apr 2018. Regular physical activity reduces incidence of many chronic diseases, as well as including viral and bacterial infections.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5331469/ Primary prevention of cardiovascular disease: A review of contemporary guidance and literature. Jan 2017. The American, European and British guidelines give methods to reduce CVD risk with strong consensus for smoking and exercise.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4530482/ Physical activity, sedentary behavior time and lipid levels in the Observation of Cardiovascular Risk Factors in Luxembourg study. Aug 2015. Lower screen time and higher intense physical activity associated with improved blood lipid profile in normal weight adults.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013452/ Regular exercise is associated with emotional resilience to acute stress in healthy adults. May 2014. Regular exercise protects against the negative emotional consequences of stress.

  • https://www.ncbi.nlm.nih.gov/pubmed/22884182 Exercise training improves sleep quality in middle-aged and older adults with sleep problems: a systematic review. 2012. Better Sleep Quality, with a mean difference of 0.47, reduced sleep latency (0.58) and medication use (0.44). Physical exercise could be an alternative to existing therapies for sleep problems.

  • https://www.ncbi.nlm.nih.gov/pubmed/21733182 Exercise training improves sleep pattern and metabolic profile in elderly people in a time-dependent manner. Jul 2011. Moderate exercise training improves the sleep profile in older people.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2857522/ Sedentary Behaviors Increase Risk of Cardiovascular Disease Mortality in Men. May 2011. Being sedentary is a significant CVD mortality predictor. High levels of physical activity lower rates of CVD death.

  • https://www.ncbi.nlm.nih.gov/pubmed/21206488/ Physical activity improves symptoms in irritable bowel syndrome: a randomized controlled trial. May 2011. Increased physical activity improves IBS symptoms. Physical activity should be used as a primary treatment for IBS.

  • https://www.ncbi.nlm.nih.gov/pubmed/20813580 Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia. Oct 2010. Aerobic physical activity with sleep hygiene education is an effective treatment approach to improve sleep quality, mood and quality of life in older adults with chronic insomnia.

  • https://www.ncbi.nlm.nih.gov/pubmed/20572421 Effect of acute physical exercise on patients with chronic primary insomnia. Jun 2010. Reduction in the sleep onset latency (55%) and in the total wake time (30%); increase in total sleep time (18%), in the sleep efficiency (13%). Increase in the TST (26%) and reduction in the SOL (39%). Reduction (15%) in anxiety.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2803113/ Exercise and Respiratory Tract Viral Infections. Oct 2009. Prolonged, intense exercise causes immunosuppression, while moderate intensity exercise improves immune function and potentially reduces risk and severity of respiratory viral infection. Moderate exercise-reduce excessive inflammation.

  • https://www.ncbi.nlm.nih.gov/pubmed/18461499/ The effects of exercise upon symptoms and quality of life in patients diagnosed with irritable bowel syndrome: a randomised controlled trial. May 2008. Improved symptoms of constipation.

  • https://journals.physiology.org/doi/full/10.1152/japplphysiol.00008.2007 Immune function in sport and exercise. Aug 2007. Regular moderate exercise associated with reduced incidence of infection. Prolonged strenuous exercise cause a temporary depression of immune function.

  • https://www.ncbi.nlm.nih.gov/pubmed/17148741 The protective role of exercise on stress system dysregulation and comorbidities. Nov 2006. Physical activity a natural means to prevent consequences of stress.

  • https://www.sciencedirect.com/science/article/pii/S0091743505002331 Regular exercise, anxiety, depression and personality: A population-based study. Apr 2006 Exercisers were on average less anxious (−0.18), depressed (−0.29) and neurotic (−0.14).

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/ Exercise for Mental Health. 2006. Benefits from regular exercise: Improved sleep, increased interest in sex, better endurance, stress relief, improvement in mood, energy and stamina, reduced tiredness, increased mental alertness, weight reduction, reduced cholesterol and improved cardiovascular fitness. 30' of exercise of moderate intensity (brisk walking) for 3 days a week, is sufficient for these benefits. 3x 10-minute walks are as equally useful as 1x 30-minute walk.

  • https://www.ncbi.nlm.nih.gov/pubmed/15892929 Effects of exercise on sleep. Apr 2005. Exercise as an alternative treatment for insomnia. A healthy, safe means of improving sleep.

  • https://www.ncbi.nlm.nih.gov/pubmed/8980207 Moderate-intensity exercise and self-rated quality of sleep in older adults. A randomized controlled trial. Jan 1997. Significant improvement in the sleep quality, latency (-11.5 minutes), and duration (+42 minutes) with regular moderate-intensity exercise.

  • https://www.ncbi.nlm.nih.gov/pubmed/1538350 The effects of physical activity and exercise training on psychological stress and well-being in an adolescent population. Jan 1992. High intensity exercise reported significantly less stress and positive effects on well-being.

  • https://www.ncbi.nlm.nih.gov/pubmed/1894397 Overtraining increases the susceptibility to infection. Jun 1991. Moderate exercise is good for the immune system, but not strenuous training programs. Exercising hard during the incubation of an infection can increase the severity of the illness.

Grounding and earthing

  • https://www.ncbi.nlm.nih.gov/pubmed/28601861 Electrical Grounding Improves Vagal Tone in Preterm Infants. Jun 2017. EG improves VT and may improve resilience to stress and lower the risk of neonatal morbidity.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4877070/ Why We Need More Nature at Work: Effects of Natural Elements and Sunlight on Employee Mental Health and Work Attitudes. May 2016. Natural elements and sunlight exposure related positively to job satisfaction and commitment, and negatively to depressed mood and anxiety. Natural elements buffered stressors, depressed mood, and anxiety.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871211/ Prevention and Treatment of Influenza, Influenza-Like Illness, and Common Cold by Herbal, Complementary, and Natural Therapies. Apr 2016. Grounding and earthing anti-inflammatory and antioxidant and accelerated immune response following vaccination.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/ The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. Mar 2015. Grounding positively affects our physiology and health, in relation to inflammation, immune responses, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. Reduces pain and inflammation.

  • https://www.dovepress.com/the-effects-of-grounding-earthing-on-inflammation-the-immune-response--peer-reviewed-article-JIR The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. Jun 2014. Positive effects on physiology and health, in relation inflammation, immune responses, and prevention and treatment of chronic inflammatory and autoimmune diseases.

  • https://heartmdinstitute.com/q-a/grounding-q-a/ Grounding Q & A. HeartMD Institute. Earth energy flows directly into your body bring you back to natural electrical state. Reductions in inflammation and pain, improved circulation and blood pressure, shifting of the nervous system from stress mode (sympathetic) to calming mode (parasympathetic), and improvements in anxiety and sleep quality. Grounding to the Earth changes your physiology immediately. Free electrons help counteract the accumulation of free radicals.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3265077/ Earthing: Health Implications of Reconnecting the Human Body to the Earth’s Surface Electrons. Jan 2012. Better sleep and reduced pain. Against chronic stress, ANS dysfunction, inflammation, and many common health disorders, including cardiovascular disease. Grounding is essential for health equation along with sunshine, clean air and water, nutritious food, and physical activity.

  • https://www.ncbi.nlm.nih.gov/pubmed/15650465 The biologic effects of grounding the human body during sleep as measured by cortisol levels and subjective reporting of sleep, pain, and stress. Oct 2004. Improvements in cortisol profiles, sleep, pain, and stress. Realignment with the natural circadian rhythm.

  • http://www.next-up.org/pdf/ESD_Journal_Grounding_the_human_body_to_neutralize_bioelectrical_stress_from_static_electricity_and_EMFs.pdf Grounding the human body to neutralize bioelectrical stress from static electricity and EMFs. Sep 2000. In 1995, the National Institute of Environmental Health Sciences and the US Department of Energy stated that common exposure to electric and magnetic fields from household produce unnatural weak electric currents between human cells. Effects of EMFs are: Accelerated tumor growth ; Decrease in the hormone melatonin; Alterations of immune system; Changes in brain activity and heart rate. Grounding protects from electric fields. The benefits of grounding are: sleep improves, muscles relax, chronic back and joint pain subsides and general health improves.

Wholesome vs processed foods

  • https://www.arecipeforhealth.net/post/0023-cholesterol-good-or-bad-part-i and https://www.arecipeforhealth.net/post/0024-cholesterol-good-or-bad-part-ii Feb 2020. Part I: the main types of dietary and body fats, good and bad. The "fat is bad for you" theory has been debunked by extensive research, pointing to other risk factors as the catalysts for heart attacks and strokes. Part II: how to optimise your cholesterol levels, which dietary fats are healthy or toxic, and how to reduce the risk of developing cardiovascular diseases.

  • https://www.arecipeforhealth.net/post/0014-stay-away-from-vegetable-oils Stay away from vegetable oils! Dec 2019. Vegetable oils widely used in baked and deep-fried goods, margarine, condiments, sauces and salad dressings. Very harmful for our health. Vegetable oils include: canola, safflower seed, sunflower seed, corn, grape seed, soybean, sesame seed, peanut, cottonseed and rice bran oils. Healthy oils are fruit and nut oils, such as olive, coconut, avocado or macadamia.

  • https://academic.oup.com/eurpub/article/29/Supplement_4/ckz185.388/5624712 Ultra-processed food intake and risk of type 2 diabetes in a French cohort of middle-aged adults. Nov 2019. Ultra-processed food intake was associated with a higher risk of T2D (hazard ratio for an absolute increment of 10 in the percentage of ultra-processed foods in the diet = 1.15). Consumption of ultra-processed food associated with an increased risk of type 2 diabetes

  • https://www.arecipeforhealth.net/post/0008-quit-sugar-you-are-sweet-enough Quit sugar, you are sweet enough! Oct 2019. Sugar is one of the most harmful and addictive substances that you can consume and is associated with the exponential increase of many diseases, from diabetes, to obesity, heart diseases and many others. Responsible for the constant struggle of millions of people to maintain a healthy weight.

  • https://www.arecipeforhealth.net/post/0005-what-diet-is-the-best-for-you. Sep 2019. Almost of all the processed foods contain harmful ingredients such as processed sugar, processed fats, chemical preservatives, artificial flavours and colours, texturants, GMOs... They mess with your brain, guts, hormones, immune system, energy production and are associated with the exponential growth of many diseases (diabetes, obesity, cancers, Alzheimer's, Parkinson's, autism, cardio vascular diseases, depression...). Replace processed foods by real wholefood: anything from the fresh produces section of your grocer or supermarket.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723973/ Ultra-Processed Foods Are Not “Real Food” but Really Affect Your Health. Aug 2019. Consumption of ultra-processed foods associated with added sugar content, cardiovascular disease and all-cause mortality. 10% increase in dietary ultra-processed food significantly higher rates of cardiovascular disease, coronary heart disease, and cerebrovascular disease. Higher consumption of ultra-processed foods (>4 servings daily) associated with a 62% relatively increased hazard for all-cause mortality. 31% higher risk of all-cause mortality in the highest quartile of frequency of ultra-processed food intake (e.g., sugar-sweetened or artificially sweetened beverages, sweetened milk, sausage or other reconstructed meats, sweetened cereals, confectionery, and desserts).

  • https://www.cambridge.org/core/journals/public-health-nutrition/article/ultraprocessed-food-intake-and-mortality-in-the-usa-results-from-the-third-national-health-and-nutrition-examination-survey-nhanes-iii-19881994/A7397BE094681B0817E24E335F7AFEAD. Ultra-processed food intake and mortality in the USA: results from the Third National Health and Nutrition Examination Survey (NHANES III, 1988–1994). Jul 2019. Over a median follow-up of 19 years, individuals in the highest quartile of frequency of ultra-processed food intake (e.g. sugar-sweetened or artificially sweetened beverages, sweetened milk, sausage or other reconstructed meats, sweetened cereals, confectionery, desserts) had a 31% higher risk of all-cause mortality.

  • https://www.ncbi.nlm.nih.gov/pubmed/30789115 Ultra-processed food intake and mortality in the USA: results from the Third National Health and Nutrition Examination Survey (NHANES III, 1988-1994). Jul 2019. Over 19 years, highest quartile of frequency of ultra-processed food intake (e.g. sugar-sweetened or artificially sweetened beverages, sweetened milk, sausage or other reconstructed meats, sweetened cereals, confectionery, desserts) had a 31% higher risk of all-cause mortality.

  • https://www.ncbi.nlm.nih.gov/pubmed/31049577 Global Improvement in Dietary Quality Could Lead to Substantial Reduction in Premature Death. Jun 2019. An improvement in dietary quality from the current global diet could prevent >11 million premature deaths, ∼24% of total deaths in 2017 (1.6m cancers, 3.9m coronary artery diseases, 1.0m strokes, 1.7m respiratory, 0.4m neurodegenerative, 0.5m kidney, 0.6m diabetes and 1.2m digestive).

  • https://www.bmj.com/content/365/bmj.l1949 Association between consumption of ultra-processed foods and all cause mortality: SUN prospective cohort study. May 2019. A higher consumption of ultra-processed foods (>4 servings daily) was associated with a 62% increased hazard for all cause mortality. For each additional serving of ultra-processed food, all cause mortality increased by 18%.

  • https://www.bmj.com/content/365/bmj.l1451 Ultra-processed food intake and risk of cardiovascular disease: prospective cohort study (NutriNet-Santé). May 2019. Over 5.2 years, intake of ultra-processed food was associated with a higher risk of overall cardiovascular disease (hazard ratio for an absolute increment of 10 in the percentage of ultra-processed foods in the diet 1.12), coronary heart disease risk (hazard ratio 1.13), and cerebrovascular disease risk (hazard ratio 1.11).

  • https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2723626 Association Between Ultraprocessed Food Consumption and Risk of Mortality Among Middle-aged Adults in France. Feb 2019. Ultraprocessed foods accounted for a mean proportion of 14.4% of the weight of total food consumed, 29.1% of total energy intake. Associated with younger age, lower income, lower educational level, higher body mass index, and lower physical activity level. Increase in the proportion of ultraprocessed foods consumed was associated with a higher risk of all-cause mortality (HR per 10% increment, 1.14).

  • https://pdfs.semanticscholar.org/2295/ad089f5a3fd2016b98df9123c90794f1d068.pdf The UN Decade of Nutrition, the NOVA food classification and the trouble with ultra-processing. Oct 2017. All together, they are energy-dense, high in unhealthy types of fat, refined starches, free sugars and salt, and poor sources of protein, dietary fibre and micronutrients. Ultra-processed products are made to be hyper-palatable and attractive, and able to be consumed anywhere, any time. Their formulation, presentation and marketing often promote overconsumption. Ultra-processed products dominate the food supplies of high-income countries and are increasingly pervasive in other countries. Displacement of minimally processed foods and freshly prepared dishes and meals by ultra-processed products is associated with unhealthy dietary nutrient profiles and several diet-related non-communicable diseases. The ever-increasing production and consumption of these products is a world crisis, to be confronted, checked and reversed as part of the work of the UN Sustainable Development Goals and its Decade of Nutrition.

  • https://academic.oup.com/ajcn/article/105/6/1462/4569801 Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. Apr 2017. Suboptimal diet is one of the most important factors in preventing early death and disability worldwide. Increasing whole grains, vegetables, fruits, nuts and fish, decreases risk of all-cause mortality by 56% reduction, whereas bad foods associated with a 2-fold increased risk of all-cause mortality.

  • https://jamanetwork.com/journals/jama/fullarticle/2608221 Association Between Dietary Factors and Mortality From Heart Disease, Stroke, and Type 2 Diabetes in the United States. Mar 2017. In 2012, suboptimal diet was associated with 319k cardiometabolic deaths (45.4% of CM deaths): excess sodium intake, insufficient intake of nuts/seeds, high intake of processed meats, and low intake of O3.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4907549/ Reducing deaths by diet. Jun 2016. Chronic health conditions are largely the product of modifiable risk factors that include physical inactivity, tobacco use, excess alcohol consumption, and unhealthy diet. Global Burden of Disease study, unhealthy diet is the leading risk factor for illness, death, and disability worldwide for more than 2 decades, due to high saturated fat, trans fats, free sugars, and salt. This is the usual diet consumed by most people today.

  • https://www.ncbi.nlm.nih.gov/pubmed/23171687 Consumption of ultra-processed foods and likely impact on human health. Evidence from Canada. Dec 2013. Ultra-processed products are unhealthy. Substantial improvement of the diet involve much lower consumption of ultra-processed products and much higher consumption of meals and dishes prepared from minimally processed foods and ingredients.

  • https://www.who.int/nmh/events/ncd_action_plan/en/ Global Action Plan for the Prevention and Control of NCDs 2013-2020. Noncommunicable diseases (NCDs) – mainly cardiovascular diseases, cancers, chronic respiratory diseases and diabetes – are the biggest cause of death worldwide. More than 36 million die annually from NCDs (63% of global deaths). More than 90% of these premature deaths from NCDs could have largely been prevented. Most premature deaths are linked to tobacco use, unhealthy diet, physical inactivity and harmful use of alcohol.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3881293/ AHA Scientific Statement Population Approaches to Improve Diet, Physical Activity, and Smoking Habits A Scientific Statement From the American Heart Association. Aug 2012

  • https://www.ncbi.nlm.nih.gov/pubmed/21474174 Priority actions for the non-communicable disease crisis. Apr 2011. The Lancet Non-Communicable Diseases Action Group and the NCD Alliance propose five interventions--tobacco control, salt reduction, improved diets and physical activity, reduction in hazardous alcohol intake, and essential drugs and technologies. If adopted, will achieve the goal of reducing NCD death rates by 2% per year, averting 10 of millions of premature deaths in this decade.

Mindfulness when eating

  • https://www.researchgate.net/publication/282267491_Long_Term_Effects_of_Mindfulness_on_Quality_of_life_in_Irritable_Bowel_Syndrome. Long Term Effects of Mindfulness on Quality of life in Irritable Bowel Syndrome. Apr 2015. The MFT effective and stable method in psychotherapy and against IBS.

  • Comparative Effectiveness of a Mindful Eating Intervention to a Diabetes Self-Management Intervention among Adults with Type 2 Diabetes: A Pilot Study. Nov 2012. Mindful eating facilitates improvement in dietary intake, modest weight loss, and glycemic control.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4177184/ Mindfulness-Based Therapies in the Treatment of Functional Gastrointestinal Disorders: A Meta-Analysis. sep 2004. Mindfulness may provide benefit for gastrointestinal disorders.

Leave your shoes at the door

  • https://www.livescience.com/64409-should-you-take-off-shoes-indoors.html

  • https://www.housebeautiful.com/lifestyle/cleaning-tips/a1532/leave-your-shoes-at-the-door/

  • https://www.nytimes.com/2019/08/27/science/shoes-in-house-germs.html

  • https://www.lifehack.org/317735/scientists-discover-why-you-should-take-off-your-shoes-before-entering-your-home

  • https://www.thehealthy.com/home/take-off-shoes-in-house/

Essential oils

  • https://www.healthline.com/nutrition/what-are-essential-oils#how-they-work Sep 2019. Essential oils are are compounds extracted from plants that are used in aromatherapy. They stimulate our limbic system, affect our emotions, behaviours, memory, breathing, heart rate and blood pressure. Benefits to relax, lower stress and anxiety, calm nerves, sleep better, uplift mood, help focus and memory... Topically: relax muscle, relieve headaches or pain, reduce inflammation, aid digestion, fight infections, improve skin issues...

Apple cider vinegar

  • https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar

Dinner 3 hours before bedtime

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6421799/ The Association of Having a Late Dinner or Bedtime Snack and Skipping Breakfast with Overweight in Japanese Women. Mar 2019. Having a late dinner or bedtime snack was associated with a higher probability of overweight/obesity.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6288903/ Association of night eating habits with metabolic syndrome and its components: a longitudinal study. Dec 2018. In women, there was an association between eating habits at night and metabolic syndrome, but in men it was unrelated. Both night eating habits were associated with dyslipidemia in men and women.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6112920/ Associations of dinner-to-bed time, post-dinner walk and sleep duration with colorectal cancer. Aug 2018. Shorter dinner-to-bed time (<3 h) seems to be related to CRC and may increase the risk of CRC.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5657289/ Later circadian timing of food intake is associated with increased body fat. Nov 2017. The consumption of food during the evening and/or night plays an important role in body composition.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3227713/ Relationship between Food Intake and Sleep Pattern in Healthy Individuals. Dec 2011. Food intake during the nocturnal period is correlated with negative effects on the sleep quality of healthy individuals. Food intake near the sleeping period (dinner and late night snack) was negatively associated with sleep quality variables.

Cold therapy

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6479732/ The Thermal Effects of Water Immersion on Health Outcomes: An Integrative Review. Apr 2019. Cold water immersion reduced the nerve conduction velocity to help reduce pain, and elicited a positive effect on cardiovascular function. Water immersion contributes to improvements in health maintenance, from cardiovascular function to musculoskeletal pain relief.

  • https://journals.lww.com/nsca-jscr/Abstract/2017/05000/Effects_of_Cold_Water_Immersion_and_Contrast_Water.32.aspx Effects of Cold Water Immersion and Contrast Water Therapy for Recovery From Team Sport. CWI and CWT were beneficial for recovery of perceptions of fatigue, following team sport but not for muscle soreness.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5025014/ The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. Sep 2016. A routine hot-to-cold shower reduced sickness absence (-29%) but not illness days.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049052/ Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body. May 2014. Superficial cold application may decrease local metabolic function, local edema, nerve conduction velocity, muscle spasm, and increase in local anesthetic effects. Immersion at 20°C decreased HR, blood pressure and increased MR by 93%. Immersion at 14°C increased MR by 350%, HR, blood pressure. Cold water reduced frequency of infections. Antidepressive effect. Increase tumor immunity.

  • https://www.pnas.org/content/111/20/7379 Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Mar 2014. Possible to voluntarily activate the sympathetic nervous system through meditation, exposure to cold, and breathing techniques.

  • https://www.nejm.org/doi/full/10.1056/NEJMoa0810780 Identification and Importance of Brown Adipose Tissue in Adult Humans. Apr 2009. Brown adipose tissue under long-term exposure to cold helps regulate energy expenditure by thermogenesis.

  • https://www.sciencedirect.com/science/article/abs/pii/S030698770700566X Adapted cold shower as a potential treatment for depression. Exposure to cold activates the sympathetic nervous system and increase beta-endorphin and noradrenaline. Sends electrical impulses to the brain, which could result in an anti-depressive effect. Can relieve depressive symptoms rather effectively.

  • https://journals.physiology.org/doi/full/10.1152/ajpendo.00691.2006 Unexpected evidence for active brown adipose tissue in adult humans. Aug 2007. Brown adipose tissue activity is cold induced and stimulated via the sympathetic nervous system, and associated with lower body weight and BMI.

Reverse osmosis

  • https://www.arecipeforhealth.net/post/0009-detox-your-life Detox your life. Oct 2019. 1/4 total deaths due to diseases caused by air, water and soil pollution and other unhealthy environmental factors. Industrial toxins are found in our water: fluoride, chlorine, bromine, aluminium, arsenic, nitrate and nitrite, microbes and even micro-plastics. A reverse osmosis system can clean water from the chemicals, heavy metals, parasites and bacteria, better than a carbon system.

  • https://www.who.int/water_sanitation_health/hygiene/plumbing3.pdf World Health Organisation Hazards in drinking-water supply

  • https://www.wqa.org/learn-about-water/common-contaminants Common Waterborne Contaminants. Water Quality Association

  • https://www.who.int/water_sanitation_health/publications/microplastics-in-drinking-water/en/ Microplastics in drinking-water. World Health Organisation. 2019

  • https://www.ncbi.nlm.nih.gov/pubmed/22101424 Determination of glyphosate in groundwater samples using an ultrasensitive immunoassay and confirmation by on-line solid-phase extraction followed by liquid chromatography coupled to tandem mass spectrometry. Nov 2011

Indoor plants

  • https://www.buildingecology.com/download/critical-review-how-well-do-house-plants-perform-as-indoor-air-cleaners/ Critical Review: How Well Do House Plants Perform as Indoor Air Cleaners? Nov 2018. Polluant removal rates up to 90% in 24 hr. Little benefit for removing VOC in residential and commercial buildings.

  • https://www.ciphr.com/advice/plants-in-the-office/ Seven benefits of having plants in your office. Feb 2018. 1. help to reduce stress. 2010 study -37% tension and anxiety; -58% depression; -44% anger; -38% fatigue. 2. help increase productivity. 2014 research. 1 plant per sqm improved memory retention. 3. help reduce sickness and absence rates. 2015 report: +15% wellbeing and +6% productivity. 5. clean the air. 1980s, NASA. Research Sydney Research -10% carbon dioxide in air-conditioned offices, -25% without air conditioning. Palms beat everything else for CO2. For volatile organics everything is the same. plant >20cm in a room big reductions to chemicals. 6. help reduce noise levels. 1995 London. 7. boost creativity. 2015 Human Spaces +15% creativity.

  • https://ellisonchair.tamu.edu/health-and-well-being-benefits-of-plants/ Health and well-being benefits of plants. Increases memory and concentration. Calming influence increasing ability to concentrate. up to +20% memory. Improving mental cognition and performance. Improved Human Performance/Energy by increasing their perceived vitality. Children learn better & improves ADD to focus. Better mental health and a more positive outlook on life. Communing with the natural world increases people’s feelings of vitality and energy. time outside every day less likely to be depressed or stressed. Perceived higher Quality of Life with beautifully landscaped areas. Time cultivating plants have less stress. Plants soothe human beings and provide a positive way for people to channel their stress into nurturing. Gardening can act as therapy for people who have undergone trauma and improve their mental health.

  • https://psycnet.apa.org/doiLanding?doi=10.1037%2Fxap0000024 The relative benefits of green versus lean office space: Three field experiments. 2016. Enhanced outcomes in offices were enriched by plants.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690962/ Autonomic Nervous System Responses to Viewing Green and Built Settings: Differentiating Between Sympathetic and Parasympathetic Activity. Dec 2015. Greater recovery from actue stress after viewing green scenes, increase in parasympathetic activity.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4419447/ Interaction with indoor plants may reduce psychological and physiological stress by suppressing autonomic nervous system activity in young adults: a randomized crossover study. Apr 2015. Interaction with indoor plants can reduce stress, through suppression of sympathetic nervous system activity, reduced blood pressure and promotion of comfortable, soothed, and natural feelings.

  • https://public.wsu.edu/~lohr/hih/air/ Impact of interior plants on relative humidity and dust. Mar 2015. Dust was reduced by as much as 20% with plants. Plants increase humidity, but not excessively, up to 30%.

  • https://www.uts.edu.au/sites/default/files/indoor_plant_brochure_2014.pdf INDOOR PLANTS WORK. 2014. Reduce indoor air pollution, workplace illness, sick-leave absences, stress and negativity. Raise performance & productivity, Improve performance & wellbeing.

  • http://www.exeter.ac.uk/news/research/title_306119_en.html Office plants boost well-being at work. Jul 2013. A workspace with plants can increase well-being by 47%, creativity by 45% and productivity by 38%.

  • https://www.who.int/mediacentre/news/releases/2014/air-pollution/en/ 7 million premature deaths annually linked to air pollution. Mar 2014. WHO reports that in 2012 around 7m people died - 1/8 of total global deaths – as a result of air pollution exposure. Air pollution is the world’s largest single environmental health risk. Reducing air pollution could save millions of lives.

  • http://journals.usamvcluj.ro/index.php/agricultura/article/viewFile/8127/6934 BENEFITS AND POSITIVE EFFECTS OF SOME HOUSEPLANTS ON INDOOR AIR QUALITY. 2012. Plants are one of the best methods to improve indoor air quality, due to their capacity of absorbing toxins and carbon dioxide. They reduce stress and stimulate creativity. The best air purifying plants: Phoenix roebelinii, Ficus, Nephrolepis exaltata, Spathiphyllum, Hedera, Philodendron, Chlorophytum, Aspidistra, Chrysanthemum, Anthurhium, Chamaedoraea, Epipremnum aureum, Gerbera, Dracaena, Sansevieria.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3230460/ Planting Healthier Indoor Air. Oct 2011. Photosynthesis removes carbon dioxide and returns oxygen to the air, plants can remove toxicants from air, soil, and water: they can metabolize some toxic chemicals, releasing harmless by-products, and they can incorporate toxicants such as heavy metals into plant tissues, thus sequestering them. The top 10 house plant air cleaners (out of 50 plants studies) are areca palm, lady palm, bamboo palm, rubber plant, dracaena, English ivy, dwarf date palm, ficus, Boston fern and peace lilly.

  • https://www.sciencedirect.com/science/article/abs/pii/S0272494410001027?via%3Dihub Benefits of indoor plants on attention capacity in an office setting. Dec 2010. Improved performance. Can prevent fatigue during attention demanding work. Benefits of plants can occur in offices with window view to nature.

  • https://www.sciencedirect.com/science/article/abs/pii/S0272494409000413 The psychological benefits of indoor plants: A critical review of the experimental literature. Dec 2009. Enhanced pain management with plants present, otherwise mixed results.

  • https://greenplantsforgreenbuildings.org/wp-content/uploads/2014/09/Silence-of-the-Palms_Costa1.pdf Constructive Use of Vegetation in Office Buildings. Nov 1995. The benefits of plants include acoustics, air scrubbing, humidification and evaporative cooling.

  • https://archive.org/details/nasa_techdoc_19930072988/page/n11/mode/2up A study of interior landscape plants for indoor air pollution abatement. Jul 1989. Plants can play a major role in removal of organic chemicals from indoor air.

Natural medicine

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5079512/ Natural Medicines. Oct 2016. Natural Medicines provides “unbiased, evidence-based information and ratings for over 90,000 dietary supplements, natural medicines, and integrative therapies” for health care professionals.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273146/ The Traditional Medicine and Modern Medicine from Natural Products. May 2016. Traditional Chinese medicine, Ayurveda, Kampo, traditional Korean medicine, and Unani are reveiwed. Morphine isolated from opium, natural products and traditional medicines have made fruitful contributions for modern medicine. Natural products and traditional medicines have incomparable advantages, such as abundant clinical experiences, and their unique diversity of chemical structures and biological activities.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5297475/ Herbal versus synthetic drugs; beliefs and facts. Jan 2015. The use of herbs does not generally involve "drug" actions or adverse effects. Medicinal plants are widely used and usually safe but some can potentially be toxic. Most medicinal plants possess antioxidant activities, effective for cancer, Alzheimer, atherosclerosis, diabetes and other cardiovascular diseases.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3887317/ The growing use of herbal medicines: issues relating to adverse reactions and challenges in monitoring safety. Jan 2014. 80% of people worldwide relying on them for some part of primary healthcare. Inadequate knowledge of their mode of action, contraindications, and interactions with existing pharmaceuticals.

  • https://www.ncbi.nlm.nih.gov/books/NBK92773/ Herbal Medicine. 2011. Traditional medicine is more affordable, less adverse effects of synthetic medicines. For health promotion and therapy for chronic, non life-threatening, conditions. When conventional medicine is ineffective, such as cancer or new infectious diseases. Products from plants have contributed to commercial drugs: antibiotics; aspirin; antipsychotic and antihypertensive drugs; antimalarials and lipid-lowering agents; more than 60% of cancer therapeutics. Plants, herbs, and botanicals have been used since the early days of humankind. They form the basis of modern medicine. About 25% of drugs prescribed worldwide are derived from plants.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2517879/ Herbal Medicine in the United States: Review of Efficacy, Safety, and Regulation. Jun 2008. Of the top 10 herbs, 5 (ginkgo, garlic, St. John’s wort, soy, and kava) have scientific evidence suggesting efficacy.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068720/ Complementary and Alternative Healthcare: Is it Evidence-based? Jan 2008. About half the population in developed countries uses Complementary and Alternative Medicine: yoga, meditation, herbal treatments... recently published research (Michalsen, 2003; Gonsalkorale, 2003; Berga, 2003) proves the effectiveness of specific alternative treatments.

  • https://ellisonchair.tamu.edu/health-and-well-being-benefits-of-plants/ Health and well-being benefits of plants. Medicinal Properties. Plants have valuable medicinal properties. Simple and holistic methods for treating common illnesses and maladies. Natural way to treat minor complaints.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1071505/ Herbal medicine. Aug 2001. The use of plants for healing purposes predates recorded history and forms the origin of much of modern medicine. Many conventional drugs originate from plant sources: aspirin (from willow bark), digoxin (from foxglove), quinine (from cinchona bark), and morphine (from the opium poppy). Drug companies large-scale pharmacologic screening of herbs. For example, herbs anti-inflammatory, hemostatic, expectorant, antispasmodic, or immunostimulatory properties. Use of whole plants that can work together synergistically (effect greater than the effects of its components). Toxicity reduced with whole herbs vs isolated active ingredients. Studies confirmed therapeutic effects of particular herbs. Can be significantly superior to placebo and therapeutically equivalent to, but with fewer side effects than certain drugs.

Time in nature

  • https://ellisonchair.tamu.edu/health-and-well-being-benefits-of-plants/ Health and well-being benefits of plants. Communing with the natural world increases people’s feelings of vitality and energy. Time outside every day less likely to be depressed or stressed. Perceived higher Quality of Life with beautifully landscaped areas. Time cultivating plants have less stress. Plants soothe human beings and provide a positive way for people to channel their stress into nurturing. Gardening can act as therapy for people who have undergone trauma and improve their mental health.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6104990/ How does nature exposure make people healthier?: Evidence for the role of impulsivity and expanded space perception. Aug 2018. Nature exposure has been linked to a plethora of health benefits, including on reduced impulsivity in decision-making and reduced Depression, Anxiety, Stress, improved general health and wellbeing.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5580568/ A Review of the Benefits of Nature Experiences: More Than Meets the Eye. Aug 2017. Natural sounds, smells, tactile experiences of nature can be effective: ingestion or inhalation of phytoncides, negative air ions and microbes. Non-visual avenues can deliver benefits. More studies needed.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5744722/ Nature Contact and Human Health: A Research Agenda. Jul 2017. Nature contact offers considerable promise in addressing a range of health challenges, including obesity, cardiovascular disease, depression, and anxiety, both as prevention and treatment. Low costs relative to conventional medical interventions, safety, practicality, not requiring dispensing by highly trained professionals, and multiple cobenefits. Few medications can boast these attributes.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4917833/ Health Benefits from Nature Experiences Depend on Dose. Jun 2016. People who made long visits to green spaces had lower rates of depression and high blood pressure. Visits to outdoor green spaces of 30 minutes or more during the course of a week could reduce the population prevalence of these illnesses by up to 7% and 9% respectively. Savings to public health budgets across all health outcomes could be immense.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3709294/ What are the Benefits of Interacting with Nature? Mar 2013. Interacting with nature delivers measurable benefits to people: benefits to physical health, cognitive performance and psychological well-being.

  • https://ellisonchair.tamu.edu/health-and-well-being-benefits-of-plants/ Health and well-being benefits of plants. Therapeutic Effects of Gardening. Gardening can act as therapy for people who have undergone trauma. The act of nurturing something is a way for people to work through the issues surrounding traumatic events and improve their mental health.

The benefits of saunas

  • Rhonda Patrick - Found my Fitness newsletter: How Sauna Use May Boost Longevity & Prevent Alzheimer's Disease. Apr 2019. Increases endurance by increasing blood flow and O2 delivery to muscles, skin and heart, by reducing glycogen use. Increases nitric oxide and activate foxo, upregulates ability to handle ROS, increase insulin sensitivity and metabolic rate, help deep sleep. Promotes muscle building by production of heat shock proteins, boosting GH, improving insulin sensitivity. Detox toxins, heavy metals. Improves brain function: neurogenesis, BDNF, focus, attention, repair. Increases collagen synthesis. high feeling. Reduces all-cause mortality (by 24% for 2-3 times a week and 40% 4-7 times a week) and CRD / CVD. Heat stress activates genes that make more HSPs (Heat shock proteins). Normal metabolism and normal immune function create reactive byproducts (called reactive oxygen and nitration species), which damage proteins and disrupt their structure and contribute to the normal aging process. Increased expression of heat shock proteins help repair proteins that have been damaged. HSPs also protects against neurodegenerative diseases including Alzheimer's Disease. Foxo3 is a gene associated with longevity and heat stress activates FOXO3. Humans with a polymorphism that makes more of foxo3 have up to a 2.7-fold increased chance of living to be a centenarian. When FOXO3 is on, make you more resilient to stress that occurs with aging and it protects against is DNA damage. Foxo3 increases the expression of DNA repair genes that repair that damage to DNA so that a mutation never occurs. It also increases the expression of genes that kill cell damaged cells so that they do not become cancer cell. Foxo3 increases genes involved in autophagy, which prevent senescent cells from secreting inflammatory molecules that damage more cells.. FOXO3 also increases the expression genes involved in immune function so that your immune cells can fight off bacteria, viruses and cancer cells better. Infrared also triggers serotonin and endorphins, which makes you feel good. It can reduce blood pressure.

  • Rhonda Patrick: Effect of sauna use. Jan 2019.

  • https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2521478 Whole-Body Hyperthermia for the Treatment of Major Depressive Disorder. Aug 2016. WBH showed significantly reduced depression scores: week 1: −6.5, week 2: −6.3, week 4: −4.5, week 6: −4.3. It is a safe, rapid-acting, antidepressant modality with a prolonged therapeutic benefit.

  • https://infraredsauna.com/weightlossstudy.pdf 5 times per week for 30' at 110 degrees after 3pm led to 4% body fat loss over 8 weeks, may be due to increase in HGH.

  • https://www.ncbi.nlm.nih.gov/m/pubmed/27932366/ Sauna Bathing Is Inversely Associated With Dementia and Alzheimer's Disease in Middle-Aged Finnish Men. Mar 2017. Over 21 years, the HR for dementia was 0.78 for 2-3 sauna and 0.34 for 4-7 sauna vs 1 session per week. Alzheimer's 0.80 and 0.35.

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312275/ Arsenic, Cadmium, Lead, and Mercury in Sweat: A Systematic Review. Feb 2012. Arsenic, mercury and cadmium excretion in sweat / saunas. Sweating deserves consideration for toxic element detoxification.

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