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In this issue:
Meow,
Having Trouble Sleeping? Coffee's Not the
Only Culprit
One in three Americans suffer insomnia, according to the National Institute
of Health.
Sleepless nights not only create cranky, sluggish, coffee-craving humans,
sleep deprivation can also wreak havoc on mental, emotional, and physical health
as well.
Anxiety, weight-gain, lowered immune function, and generally decreased energy
and attention have all been associated with not getting enough regular zzz’s.
Coffee and stress are easy targets, but not the only places to look say the
researchers at the Harvard Sleep Disorders Research Center.
Here are some easy things to address:
- Sift out hidden caffeine. Even decaf and chocolate harbor small amounts
of caffeine, and some folks are sensitive to even these small doses. Try
cutting caffeine sources for just a couple of weeks. If the time you spend
staring at the ceiling at nights suddenly tapers off, think about cutting
down on all your sources of caffeine permanently.
- Stamp out stomach irritants. Consider avoiding spicy or hard-to-digest
foods for din din. You won’t be sleeping soundly with a rumbly tummy. And,
try not to eat too much or eat too fast before you go to sleep.
- Don’t drink and doze. Too much alcohol or a habit of nightcaps may
interrupt REM sleep. This means it’s likely you’ll wake up during the night
and that the sleep you do get won’t provide as much bang for your buck in
terms of rest.
- Don’t go hungry. If you’re an early-dinner diner and tend to be on the
verge of hunger on your way to bed, try a pre-bedtime light snack (emphasis
on “light!”). A growling stomach can keep you tossing and turning or waking
up too early (or worse, raiding the fridge in the wee hours of the
morning!).
And, pssst...you may consider trying
Melatonin,
too. Melatonin helps regulate most sleep-related body processes, and seniors in
particular are prone to a deficiency of this vital hormone.
Getting Enough Calcium? Your Bones May
Disagree with You
Despite threats, massive ad-campaigns, and more calcium-infused foods than
ever, researchers at the Creighton University Osteoporosis Research Center say
women today aren’t getting any more calcium than 20 years ago.
With Americans heavier than ever, the risk for developing osteoarthritis is
higher than ever (this goes for you too, gents). Scary statistic? Since 1971
obesity-related osteoarthritis has increased 465%!!!
Dr. Deborah Gold, Duke University medical sociologist, speculates that
because calcium offers no immediate wiz-bang benefits, consumers may pass over
this basic mineral in favor of more exciting products.
The good news? While dairy may have the “high calcium” reputation, low-fat,
low-calorie foods like broccoli, kale, tofu, and sardines also provide hefty
doses of calcium per serving, not to mention other great nutrients like vitamin
K (another essential vitamin for bone health!).
Bone-density issues associated with osteoarthritis also point to vitamin D as
a winner in contributing to bone strength. You see, calcium cannot be absorbed
properly without adequate vitamin D already circulating in your system. Since
vitamin D isn’t readily found in enough dietary sources, you should consider
supplementing with additional vitamin D.
Read more on calcium from the Co-op:
Calcium Citrate
with Vitamin D3
Calcium with
Magnesium
Chronic Inflammation: Immune Function
Turned Destructive
Inflammation isn’t inherently bad. During times of infection or injury, your
body needs to fight germs and dispose of damaged cells. Enter the inflammatory
response.
However, too much of a good thing sets in when your body releases
inflammation-promoting compounds chronically. It’s like your immune system’s
switch gets stuck in the “on” position, creating legions of inflamed cells.
Alas, these cells can’t absorb nutrients and expel toxins properly, thus they
remain irritated, inflamed, and unable to communicate properly with each other.
A primary indicator of inflammation has become C-reactive protein (CRP), a
liver-secreted protein vital to your body’s immune response. Elevated CRP levels
are normal during times of illness, injury, and even pregnancy.
Long-term, however, elevated CRP levels can point to hypertension,
cardiovascular disease, diabetes, inflammatory bowel disease, autoimmune
disorders, and some types of arthritis.
Significantly, Harvard Medical School found elevated levels CRP to increase
heart attack risk by 4.5 times. This ratio makes CRP a far more accurate
predictor of heart-attack risk – better than either cholesterol or homocysteine
levels!
According to the American Heart Association, you should consider a CRP blood
test if you have:
• Had a previous heart attack or stroke.
• A family history of cardiovascular disease.
• Elevated total and LDL cholesterol levels.
• Low HDL level.
• High blood pressure.
• Being male or a post-menopausal woman.
• Cigarette smoker.
• Uncontrolled diabetes or high blood pressure.
• Physical inactivity.
• Obesity or being overweight.
Your health care provider can discuss if a CRP test is right for you.
Meanwhile, remember this kat’s series on inflammation last July?
Take a refresher course on
inflammation and the immune response.
Fiber: New Ally in Fighting Inflammation
If you thought fiber was just for breakfast cereal, think again. Fiber is
suddenly a hot research topic, with evidence mounting that fiber supports
everything from cardiovascular and intestinal to colon health!
Most recently, fiber emerged as a new ally in fighting inflammation.
According to a collection of studies in the American Journal of Clinical
Nutrition, high fiber intake is closely linked with reducing inflammation and
its marker, C-reactive protein (or CRP).
Several studies are showing fiber intake to have an inverse relationship with
your CRP levels. This means the higher your fiber intake, the lower your
measured CRP will be. Three cheers for oat bran, prunes, and roughage of all
sorts!
Researchers aren’t yet sure exactly what role fiber plays in CRP levels, but
they suspect fiber’s association with maintaining healthy intestinal flora
supports anti-inflammatory and antioxidative processes.
Info on our
Fiber Fit formula.
Health in the News
Well fair members, that’s all for this week. Stay tuned for more from your
favorite kat! ^..^
Still purringly yours,
Guido
Guido Housemouser
Chief Kat and Community Manager
Our Health Co-op
4188 Westroads Drive,
Unit 123
Riviera Beach, FL 33407
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