Category: Beyond Twinkies and Treadmills

Beyond Twinkies and Treadmills – 5 easy and cheap ways to improve your health

A good diet and regular exercise are important, but there are many other things you can do to maintain a healthy body and mind. This post is the handout for my workshop that features 5 simple and little-known lifestyle practices that reduce stress, increase energy, prevent disease, and activate the body’s natural healing potential.

1.  Practice Qigong

Increases the flow and balance of chi (vital life force), increases the number of white blood cells, lowers blood pressure and cholesterol, improves depression, lowers the dosage of medication, reduces inflammation, improves cognitive function, generally improves the quality of life

Ng BH et al. “Psychophysiological outcomes of health qigong for chronic conditions: a systematic review.”Psychophysiology. 2009 Mar;46(2):257-69.http://www.ncbi.nlm.nih.gov/pubmed/19170945

Sancier KM. “Therapeutic benefits of qigong exercises in combination with drugs.” J Altern Complement Med. 1999 Aug;5(4):383-9. http://www.ncbi.nlm.nih.gov/pubmed/10471019

Oh B, et al “Effect of medical Qigong on cognitive function, quality of life, and a biomarker of inflammation in cancer patients: a randomized controlled trial.” Support Care Cancer. 2011 Jun 19. http://www.ncbi.nlm.nih.gov/pubmed/21688163

Qigong Institute: www.qigonginstitute.org

2.  Try Oil Pulling

Ayurveda: claimed to cure about 30 systemic diseases ranging from headache, migraine to diabetes and asthma.  Used to prevent decay, bad breath, bleeding gums, dry throat, cracked lips and for strengthening teeth, gums and the jaw.   Enhances the senses, maintains clarity, brings about a feeling of freshness, and invigorates the mind and body.

Asokan S et al. “Effect of oil pulling on halitosis and microorganisms causing halitosis: a randomized controlled pilot trial.” J Indian Soc Pedod Prev Dent. 2011 Apr-Jun;29(2):90-4. http://www.ncbi.nlm.nih.gov/pubmed/21911944

Abhinav Singh and Bharathi PurohitTooth. “Tooth brushing, oil pulling and tissue regeneration: A review of holistic approaches to oral health.” J Ayurveda Integr Med. 2011 Apr-Jun; 2(2): 64–68. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3131773/

Marchetti E et al. “Periodontal disease: the influence of metabolic syndrome.” Nutr Metab (Lond). 2012 Sep 25;9(1):88. http://www.ncbi.nlm.nih.gov/pubmed/23009

Instructions and additional information: http://www.oilpulling.org

3. Use a Neti Pot

Improves eye congestion, nasal itching, sneezing, and cough symptoms.   Helps prevent sinus infections. Reduces inflammation in colds and sinus infections.

Wang YH et al. “Efficacy of nasal irrigation in the treatment of acute sinusitis in atopic children [prone to allergies].”J Microbiol Immunol Infect. 2012 Sep 30. pii: S1684-1182(12)00179-X. http://www.ncbi.nlm.nih.gov/pubmed/23034126

Khianey R, Oppenheimer J. Is nasal saline irrigation all it is cracked up to be? Ann Allergy Asthma Immunol. 2012 Jul;109(1):20-8. http://www.ncbi.nlm.nih.gov/pubmed/22727153

Wei JL et al. Safety and efficacy of once-daily nasal irrigation for the treatment of pediatric chronic rhinosinusitis. Laryngoscope. 2011 Sep;121(9):1989-2000. http://www.ncbi.nlm.nih.gov/pubmed/22024856

CDC –Yoder JS et al. Primary Amebic Meningoencephalitis Deaths Associated With Sinus Irrigation Using Contaminated Tap Water.”Clin Infect Dis. (2012) 55 (9): e79-e85.  http://cid.oxfordjournals.org/content/55/9/e79

4.   Avoid Chlorine

“Severe acute effects of chlorine exposure in humans have been well documented since World War I when chlorine gas was used as a chemical warfare agent. Other severe exposures have resulted from the accidental rupture of chlorine tanks. These exposures have caused death, lung congestion, and pulmonary edema, pneumonia, pleurisy, and bronchitis.  Exposure to 15 ppm causes throat irritation, exposures to 50 ppm are dangerous, and exposures to 1000 ppm can be fatal, even if exposure is brief.” US Dept. of Labor Occupational Safety and Health Guideline for Chlorine

Gullett BK et al.  The Role of Chlorine in Dioxin Formation, Process Safety and Environmental Protection, Volume 78, Issue 1, January 2000, Pages 47-52, http://www.sciencedirect.com/science/article/pii/S0957582000708445

Agency for Toxic Substances and Disease Registry / Division of Toxicology and Environmental Medicine (DTEM) Dioxins, ToxFAQs: CABSTM/Chemical Agent Briefing Sheet Dioxin, March 2006http://kuskokwimcouncil.org/documents/dioxins.pdf

World Health Organization: Dioxins and their effects on human health Fact sheet N°225 May 2010 http://www.who.int/mediacentre/factsheets/fs225/en/

5. Connect with Spirit

About 11,000 studies have been done on various aspects of spirituality and health.  More than half of adults have prayed for better health.   Prayer can change the brain.  It can fire up the frontal lobe and quiet the parietal lobe, promoting a sense of calm.  It can quiet the immune system, improve the cardiovascular system. People who are more spiritual (as measured by church attendance) live longer and the more commitment to a spiritual life, the greater the benefit.

Selected studies:
Gillum RF et al. “Frequency of Attendance at Religious Services and Mortality in a U.S. National Cohort.” Ann Epidemiol. 2008 February; 18(2): 124–129. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2659561/

Helliker K. “Body and Spirit: Why Attending Religious Services May Benefit Health.” The Wall Street Journal. May 3, 2005.
http://online.wsj.com/article/0,,SB111507405746322613-email,00.html

Ironson G et al. “View of God as benevolent and forgiving or punishing and judgmental predicts HIV disease progression.” J Behav Med. 2011 Dec;34(6):414-25. http://www.ncbi.nlm.nih.gov/pubmed/21340531

Kluger J. “The Biology of Belief.” Time Magazine. Feb 12, 2009. http://www.time.com/time/magazine/article/0,9171,1879179-1,00.html

Koenig HG, et al. “Attendance at religious services, interleukin-6, and other biological parameters of immune function in older adults.” Int J Psychiatry Med. 1997;27(3):233-50. http://www.ncbi.nlm.nih.gov/pubmed/9565726

Koenig et al.  Handbook of Religion and Health, 2nd edition p. xiv Oxford: Oxford University Press; 2012. http://en.wikipedia.org/wiki/Handbook_of_Religion_and_Health

McCullough ME et al. “Religious involvement and mortality: a meta-analytic review.” Health Psychol. 2000 May;19(3):211-22.  http://www.ncbi.nlm.nih.gov/pubmed/10868765