The survey, funded by The Bill and Melinda Gates Foundation, spoke to 160 households, of which 120 had at least $25 million in assets. The findings: despite great wealth, many seem miserable, says Lyneka Little from ABC News.

What do rich people worry about? Plenty. “They worry about losing it [the money], they worry about how it’s invested, they worry about the effect it’s going to have. And as the zeroes increase, the dilemmas get bigger,” says researcher Robert Kenny. And there’s more – from losing the right to complain about things, and fearing being financially secure, to worrying about their friendships, children and careers, to name just a few.

The Daily Mail reports that eventually the rich decide to give some of their money away to charity. This brings them happiness and teaches them the responsibility of having wealth.

So giving benefits both the needy and the rich – it’s a win-win situation, and how the rich spend their money affects their happiness. I believe helping those in need and what people spend their money on affects people’s happiness regardless of how wealthy they are.

Rich or poor, worries are part of life. Rich people don’t have to worry about some things that the poor worry about, like being able to afford an education for their children, but the wealthy still have worries and fears, which all lower happiness.

Visit ABC News and The Daily Mail for more details about the survey.

How much money do we need to be happy?

Happiness can be harder to gain if we don’t have enough money for the essentials in life – like adequate food, water and shelter – compared to if we have these things. Yet, paradoxically, as we can see, having more than enough money to cover the basics – and even live the high-life – doesn’t necessarily lead to happiness either, and can actually bring its own set of troubles.

Has research found a link between how much we earn and how happy we are? Apparently so. Studies by Nobel-prize winning psychologist Daniel Kahneman and colleagues, found happiness increases along with income, but only up to a point. They say that happiness rises up to an annual income of $75,000, but there is no further increase beyond that point. Satisfaction with life, however, continues to rise with income.

Does this mean the less we earn below $75,000 the unhappier we are? It doesn’t have to. We each have a lot of control of our own level of happiness, despite how much we earn.

In my blog post Can money buy happiness? I wrote that happiness is an intangible emotion. It’s a state of mind. It’s the absence of sadness and the presence of positive emotions such as joy, excitement, or inner peace.

Money may or may not lead to happiness; what we buy might cause us stress or anxiety, or make us feel angry or sad… instead. There are happy poor people and unhappy poor people, and there are both happy and unhappy rich people.

Whether we have a little or a lot of money, we can think, speak and behave in more positive and constructive ways to boost our happiness. And there are some things that money just can’t buy, such as good friendships, true love, and inner peace.

Violet and Allen’s story of how they gained happiness by giving away their millions

The following is the true story of Violet and Allen Large. It highlights some problems that wealth can bring, the way people spend their money affects their happiness, and how true love is priceless.

Violet and Allen Large are a retired Canadian couple in their 70s. In July 2010 they won about $11 million in the lottery. Before their windfall they were, “…Pretty well set, not millionaires, but comfortable,” said Allen.

After their win, Violet and Allen decided to give away about 98% of the money to family and good causes, keeping only about 2% for themselves for tough times. Why? Msnbc.com reports that Allen described the lottery win as “a big headache,” while his wife was concerned about “crooked people” who might try to exploit them. The couple said they were content with their 147-year-old home and everything else they owned. “We haven’t bought one thing. That’s because there is nothing that we need,” said Allen.

Allen and Violet also said giving away the money made them feel good, “And there’s so much good being done with that money.”

During the lottery win, Violet was recovering from cancer. Cherishing that his wife of 36 years was still alive, Allen said, “That money that we won was nothing – we have each other.” And Violet noted, “Money can’t buy you health or happiness.”

Read more about Violet and Allen’s story in Yahoo News and msnbc.com.

written by Nyomi Graef

These are just a few reasons why I think vitamin E is one of the best brain vitamins – and I’m probably not alone. Best-selling author and researcher Jean Carper lists in her book, Your Miracle Brain, the names of a number of doctors around the world who research vitamin E and take it daily as a supplement, because they believe in the benefits of vitamin E for brain health.

As well as being known as a great brain vitamin, vitamin E has been referred to as the “sex vitamin”. Low levels can cause impotence, low sex drive and infertility. Boosting vitamin E to healthy levels can help treat these problems. So we can think of this vital nutrient as the “Brain and Bedroom Vitamin”.

The best food sources of vitamin E are some vegetable oils, nuts and seeds. Light, heat, oxygen, and freezing can all destroy vitamin E, and many people probably don’t eat enough high vitamin E foods. These are likely to be some reasons why, according to The National Institutes of Health in USA, “Three national surveys…have found that the diets of most Americans provide less than the RDA [Recommended Dietary Allowance] levels of vitamin E.” In fact the Linus Pauling Institute (LPI) at Oregon State University says, “It has been estimated that more than 90% of Americans do not meet daily dietary recommendations for vitamin E.”

What is vitamin E used for in the body?
What evidence is there that vitamin E helps improve our brain?
How much vitamin E should we take each day?
Who needs extra vitamin E?
What foods are high in vitamin E?
What destroys or reduces the effectiveness of vitamin E?
What are some food storage and cooking tips to preserve vitamin E?
What are the symptoms of vitamin E deficiency?
Can taking high amounts of vitamin E cause side effects?
Who is most at risk of vitamin E deficiency?
Who should avoid taking a vitamin E supplement?

What is vitamin E used for in the body?

According to Carper, ways vitamin E saves our brain include:

• being an antioxidant. Antioxidants protect our bodies’ cells – including brain cells – from damage. Our brain is about 60% fat. Helping stop the fat in our brain from oxidizing (going rancid) by getting enough vitamin E is vital for our brains to function well.
• controlling the transmission of messages within and between cells. Vitamin E helps protect the fat in our cells from damage. Damaged or rancid cell membranes cause confused messages. This can result in mental problems such as poor memory and concentration.
• reducing clogging of our blood vessels with fatty deposits. This includes blood vessels that supply oxygen and nutrients to the brain. Clogged blood vessels are a leading cause of stroke, so vitamin E helps reduce the risk of this health problem.
• helping treat and prevent diseases of the brain and nervous system, such as Alzheimer’s disease and other types of dementia. Vitamin E helps stop inflammation, which can contribute to brain diseases.

Other uses of vitamin E include:

• boosting low sex drive and treating impotence in men.
• boosting fertility and reproduction. Vitamin E can help treat infertility.
• helping treat diabetes and its complications.
• helping heal wounds, burns, scars, sunburn, dry and flaky skin and other skin problems. Vitamin E is often added to skin creams and body lotions.
• possibly helping prevent or delay diseases linked to molecules in our bodies called free radicals. Free radicals damage cells and might contribute to some diseases, such as heart disease and cancer.
• a role in stopping blood from clotting (thins the blood). Blood clots can cause strokes and heart attacks.
• boosting the immune system.
• treating and preventing vitamin E deficiency in premature or low-birth weight infants.

What evidence is there that vitamin E helps improve our brain?

Many studies have been done on the effects of vitamin E on our brain. Below are a few that found vitamin E can have positive results.

A US study of nearly 5,000 senior citizens found increasing levels of blood serum levels of vitamin E enhanced memory. The results were published in the American Journal of Epidemiology in 1999.

A study published in The New England Journal of Medicine in April 1997 found vitamin E was as good as a prescription drug for treating Alzheimer’s disease, and vitamin E was safer. Six universities were involved with the research, including the University of California, Columbia, and Harvard University.

Peter Lavelle reports in an article in ABC Health & Wellbeing (that’s reviewed by Professor Henry Brodaty) that:

“There is epidemiological evidence from large population studies suggesting that people who have higher intakes or levels of Vitamin E (and to a lesser extent, Vitamin C) have less likelihood of developing Alzheimer’s.”

How much vitamin E should we receive each day?

The Recommended Dietary Allowance (RDA) for females (both pregnant and non-pregnant) and males aged 14 years and over is 15 milligrams (mg) (about 22 international units (IU)) a day. The RDA for lactating women is 19 mg (about 28 IU) a day. These figures are from the National Institutes of Health in USA.

It’s important to note that, according to the LPI,

“… the latest RDA for vitamin E continues to be based on the prevention of deficiency symptoms rather than on health promotion and prevention of chronic disease.”

Many health experts and organizations recommend much higher amounts than the RDA for vitamin E to help treat and prevent health problems. The dose can vary depending on different things, such as the type of health problem, the results of scientific research, and a health expert’s personal experience in treating and preventing health problems using vitamin E.

The LPI is an example of an organization that recommends a different dose of vitamin E to the RDA. It says:

“Scientists at the Linus Pauling Institute feel there exists credible evidence that taking a supplement of 200 IU (134 mg) of natural source d-alpha-tocopherol (RRR-alpha-tocopherol) [a type of natural vitamin E] daily with a meal may help protect adults from chronic diseases, such as heart disease, stroke, neurodegenerative diseases, and some types of cancer. The amount of alpha-tocopherol required for such beneficial effects appears to be much greater than that which could be achieved through diet alone.”

Read WebMD’s list of doses of vitamin E that have been studied in scientific research for various health problems. The list is under the heading “Dosing”.

Who needs extra vitamin E?

Some people require more than the RDA for vitamin E for good health. Dr. H. Winter Griffith says in The Vitamin Fact File that people who need extra vitamin E are those:

• who drink large amounts of alcohol and/or take large amounts of other drugs
• over 55-years-old
• with increased nutritional requirements
• who have recent severe burns or injuries
• who have a chronic wasting illness
• who feel overly stressed for a long time
• who have recently had surgery
• with hyperthyroidism
• with part of the gastrointestinal tract surgically removed

What foods are high in vitamin E?

Some foods high in vitamin E, and the amount of vitamin E they contain (in milligrams (mg)), are:

• wheat germ oil (best source), 1 tablespoon: 20 mg
• almonds, dry roasted, 1 ounce (about 28 grams): 7 mg
• sunflower seeds, dry roasted, 1 ounce: 6 mg
• sunflower oil , 1 tablespoon: 6 mg
• safflower oil, 1 tablespoon: 5 mg
• hazelnuts, dry roasted, 1 ounce: 4 mg

The above figures are from the National Institutes of Health in USA.

Breakfast cereals with added vitamin E can also be good sources of this vitamin.

What destroys or reduces the effectiveness of vitamin E?

Vitamin E is sensitive to:

• heat, so cooking. Up to nearly 60% of vitamin E can be lost in cooking, says Dr. Griffith.
• freezing – there is some loss of vitamin E during freezer storage.
• sunlight – vitamin E decomposes in sunlight.
• oxygen, so exposure to air.

What are some food storage and cooking tips to conserve vitamin E?

• Store vegetable oils, nuts, and seeds in airtight containers away from sunlight, heat and moisture, such as in a dark pantry or cupboard
• Eat nuts and seeds raw instead of cooked
• Heat can destroy vitamin E, so don’t fry vitamin E-rich foods at high temperatures

What are the symptoms of vitamin E deficiency?

Signs and symptoms of too little vitamin E can range from minor to severe and can include:

• nervous system problems due to poor nerve conduction. Problems include:
• myopathy (muscle weakness)
• ataxia. This causes a lack of coordination of muscles movements. Symptoms include problems with balance and coordination.
• peripheral neuropathy. This is damage to the nerves of the peripheral nervous system. Common symptoms are numbness, tingling and/or burning hands and/or feet.

Other problems vitamin E deficiency can cause include:

• low sex drive
• decreased sexual performance
• infertility
• irritability
• lack of energy
• feeling very tired after light exercise
• apathy
• easy bruising
• slow wound healing
• varicose veins
• immune system problems. The immune system is the part of the body that fights disease.
• retinopathy. This is a disease of the retina in the eye that can cause loss of eyesight and eventually lead to blindness.

According to WebMD, severe long-term vitamin E deficiency might cause:

• dementia
• complete blindness
• cardiac arrhythmia (abnormal heart beat rate)

Can taking high amounts of vitamin E cause side effects?

The LPI says:

• “Few side effects have been noted in adults taking supplements of less than 2,000 mg of alpha-tocopherol daily.” Alpha-tocopherol is the most common type of natural vitamin E supplement on the market. We can buy both natural and synthetic vitamin E.
• Taking 400 IU/day of vitamin E has been found to speed-up the rate of retinitis pigmentosa (an eye disease) that is not linked with vitamin E deficiency.
• Taking very high doses of vitamin E might cause problems with blood clotting, so possibly lead to haemorrhaging (too much blood loss from the body) in some people.
• Too little research has been done on the side effects of long-term use of natural vitamin E supplements.

Dr. Griffith says signs and symptoms of vitamin E overdose/toxicity might include:

• problems with sexual function
• a tendency to bleed
• a change in immunity
• a reduction in vitamin A stores in the body
• a change in metabolism of thyroid, pituitary and adrenal hormones

Authors Briggs et al. of the book Food and Nutrition in Australia say vitamin E is relatively non-toxic, but some bad effects have been found with daily intakes of 300 mg of synthetic vitamin E. Symptoms include:

• severe flu
• malaise (a general feeling of being unwell)
• feeling too tired
• minor gut problems

An unbalanced ratio of vitamins E and K might cause people to have blood clotting problems.

Who is most at risk of vitamin E deficiency?

People most at risk of being low in vitamin E include:

• those who often drink a lot of alcohol. Alcohol reduces vitamin-E stores in the liver.
• smokers. Cigarettes decrease the absorption of vitamin E. Smokers can need more vitamin E than non-smokers.
• those on low-fat diets. This is because we need to eat enough fat to absorb vitamin E.
• those who don’t eat enough foods high in vitamin E.
• those with malnutrition.
• those who cannot absorb fat properly, such as people with cystic fibrosis.
• premature babies with a very low birth weight.
• those with a rare, inherited health problem called ataxia and vitamin E deficiency (AVED).

Who should avoid taking a vitamin E supplement?

Not enough is known about the effect of vitamin E supplements on the unborn baby during pregnancy, says WebMD. Talk to your health care provider before taking vitamin E if you are, or are trying to get, pregnant.

Before taking vitamin E supplements, talk to a relevant health professional if any of the below interactions could apply to you.

WebMD warns us to be cautious if we take any of the following because they may interact with vitamin E:

• medications that slow blood clotting (anticoagulant /antiplatelet drugs) such as aspirin and warfarin. Both vitamin E and these medications slow down blood clotting, so taking the two together can strengthen the effect of these medications. This can lead to a greater chance of bruising and bleeding.
• cholesterol lowering medications (Statins)
• the cancer medications chemotherapy and Cyclosporine
• medications changed by the liver (Cytochrome P450 3A4 (CYP3A4) substrates)
• vitamin B3 (niacin)

The University of Maryland Medical Center lists the following possible interactions with vitamin E:

• tricyclic antidepressants
• high blood pressure medications called beta-blockers
• hormone replacement therapy
• the worm treatment Mebendazole
• the cancer treatment Tamoxifen
• the weight loss product Orlistat (also known as alli)
• antipsychotic medications
• the HIV and AIDS medication AZT

WebMD says avoid taking a vitamin E supplement if you have:

• diabetes and/or heart disease. Don’t take 400 IU or more of vitamin E daily.
• a bleeding disorder. Vitamin E might worsen this health problem.
• an eye problem called retinitis pigmentosa.
• head and neck cancer. Don’t take 400 IU or more of vitamin E each day.
• surgery scheduled soon, including the heart procedure angioplasty. Stop using vitamin E at least 2 weeks before surgery.
• low levels of a vitamin K (vitamin K deficiency). Vitamin E might worsen blood clotting problems in people low in vitamin K.

People with rheumatic fever should avoid taking high amounts of vitamin E, says nutritionist Patrick Holford.

written by Nyomi Graef

Last year I saw an eight-week course advertised about changing our thinking to change our lives. Once a week for two-and-a-half hours the psychologist running the course (let’s call her Jo) would discuss ways to change our thoughts to become happier, healthier and more successful. I thought, “Learn more ideas about how to mental floss – good idea”, so I joined the course.

One night Jo led a class exercise to show us that everything we feel in life can be traced back to what we think. Her exercise made a lot of sense, but I thought, “This is a psychologist’s perspective. What would other health professionals say?”

Change your lifestyle, change your life

If I could run the ultimate course to change lives, I’d call it something like Change your lifestyle, change your life. Let’s use an example. Person A wants to change their life for the better. A psychologist, like Jo, might say “Change your thinking”, a nutritionist “Change your diet”, and a personal trainer “Change your exercise habits.” The Biggest Loser show on TV is an excellent example of people changing all of these three aspects to turn their lives around.

The health professionals’ recommendations would all be correct, each like a piece of a jigsaw puzzle fitting together to boost health and happiness. If one piece is missing, the picture is incomplete, so each piece is needed. So a mental floss is necessary, and also a physical, dietary and attitude floss… – a lifestyle floss.

Our eating, thinking and exercise habits are three of the biggest factors that affect how we think and feel, and what we think affects our eating and exercise habits, and our exercise habits affect our eating habits and so on. They are all intertwined.

Besides thoughts, what other things can affect how we feel?

Things that affect how people feel – that might not be caused by their own thoughts – include:

• health problems, disabilities and/or injuries that they never dreamt of getting (so they didn’t create these by often thinking about them) that cause pain, discomfort…
• a lack of omega-3 fat, vitamin B, zinc, magnesium and/or other nutrients that when boosted to healthy levels improve mood/concentration/memory…
• food and/or chemical sensitivities that make some people sad/moody/irritable…
• pesticide and/or other chemical poisoning that badly affects people’s brains, so their thoughts and feelings as well
• heavy metal poisoning, such as mercury poisoning, which can literally send people insane, so greatly affect their thoughts and feelings, and aluminium and lead poisoning, which can both cause learning disabilities

What can affect our thoughts?

Factors include:

• Our own and others’ thoughts, beliefs, attitudes and behaviors
• What we see, hear, smell, taste, eat, drink, touch, feel and perceive
• Our sleeping habits
• Our exercise habits
• Legal drugs (including alcohol and cigarettes), illegal drugs and medication that we take
• The media
• Environmental factors such as pollution, heavy metals, industrial and household chemicals, and the quality of our air, water, soil, food…

There are too many above factors to cover in one article, so let’s focus on just one for now – changing our thoughts by mental flossing.

How can we mental floss?

Some ideas to mental floss are:

• Deal appropriately with stress and worry
• Control rage and anger
• Banish jealousy and hatred
• Forgive ourselves and others for mistakes, upsets…
• Overcome fears and phobias
• Stop focussing mostly on the negative aspects in ourselves, others, the environment, the world…

What positive thoughts can we replace negative thoughts with?

• Positive and constructive thoughts about our work, sport, hobbies and people in our lives… that make us feel happy, alive, fulfilled, enthusiastic…
• Realistic and achievable plans for our future and ways we can improve our own and others’ lives
• Visualizations of positive goals we’d like to achieve, such as doing well at our work, winning at sport and being fitter and healthier
• Ideas and plans to overcome problems in our lives
• Focusing on the positive aspects in our lives, other people, the environment, world…rather than the negative aspects
• Positive thoughts about uplifting people, animals, jokes, books, articles, songs, memories…
• Exploration of constructive spirituality

A mental floss might be enough to change our lives. Ultimately a lifestyle floss is likely to be the way to go for long-lasting and comprehensive change.

What aspects of our lifestyle might need a “floss”?

We are each unique in the areas of our lives that we need to focus on to improve. We might be doing well in some areas, but others need a boost. Here are some suggestions:

• Our thoughts, beliefs and attitudes
• Behavior towards ourselves and/or others
• Sleeping habits
• Spending habits
• Work habits
• Eating and drinking habits
• Exercise habits
• Reading, TV, internet… habits
• Our self-esteem and self-confidence
• Social circle
• Things in our environment that we have some degree of control over, such as water quality (using a water filter)

How can we start to change our lifestyle?

If we don’t know where to start, or change seems overwhelming, start with one area of our lives we’d like to improve on. Work on improving that for a while, then go from there. Break-down large tasks into small manageable ones.

Put in the time and effort, and commit to changing our lives for the better. It’s amazing the opportunities that can arise, and how things can slot into place once we commit to constructive goals and believe, “I’ll achieve my goal no matter what, and everything I need to achieve it will come to me when I need it.” People, books, articles, ideas…that we need can “miraculously” appear at the right time and place.

Do the lifestyle flosses needed for positive change. Combine positive thinking with a positive lifestyle to achieve positive results. Persist through tough times and remember that if we’ve failed in the past at making changes, it doesn’t mean we are failures. As Confucius said, “Our greatest glory is not in never falling, but in rising every time we fall.”

written by Nyomi Graef

Psychologist Brenda Shoshanna, author of 365 Ways to Give Thanks: One for Every Day of the Year, also believes in the benefits of gratitude. She says being appreciative makes us physically and mentally healthier.

Psychologist David DeSteno says gratitude makes people more generous and builds social support, which is tied to physical and mental well-being.

Isn’t it amazing that saying thank you often could be so powerful?

So how often do we need to say thanks to boost health and happiness? “If you don’t do it regularly, you’re not going to get the benefits,” said Sonja Lyubomirsky, a psychology professor at the University of California, Riverside. “It’s kind of like if you went to the gym once a year. What would be the good of that?”

So let’s be grateful every day for all the good in our lives, count our blessings, and say thank you.

A few years ago I wrote a list of many things I’m grateful for in my life, to read when I need to remind myself of positive things that I have. The list is on my bedside table and I read it before I go to bed and sometimes throughout the day, when I feel the need. It has things on there like good friends and family, getting an education, and having enough clothes, food and clean water.

I find the list especially helpful when I start to feel sorry for myself about things in my life that I’m unhappy, stressed or angry about, or wish I could change but can’t. I’ve adapted the list over the years as my circumstances change.

… Feeling grateful or appreciative of someone or something in your life actually attracts more of the things that you appreciate and value in your life, and the more of your life that you like and appreciate, the healthier you’ll be.”

– Christiane Northrup

As 86-year-old retired ex-army cancer survivor Bill Golden says, “It’s surprising what those two little words do for a person. It’s easy to say and it does a lot of good.”

Visit msnbc.com for more details about the benefits of appreciation.

Energy vampires can be in the home, office, down the street – anywhere. They might be work colleagues, family members, friends or neighbors. At times we might, unknowingly, be energy vampires ourselves. It’s important to interact with energy vampires in ways that leave our energy intact, and avoid offence and conflict.

Often energy vampires behave like they do because they are hurting, upset, annoyed or stressed-out, otherwise they would be pleasant to be around. Being compassionate and kind towards them helps us calm a potentially volatile situation, and leave those involved with their dignity.

How can we identify energy vampires? What are some tips to avoid them draining our energy? Read on.

What are some common types of energy vampires?
Spend less time with energy vampires
Set boundaries and limits on energy vampires’ behavior
Don’t be a regular sounding board, counsellor, doormat… for energy vampires
Don’t try and solve everyone’s problems or over extend ourselves
Avoid worsening the situation by fighting and arguing
Take some deep breaths, think positive and stay calm when interacting with energy vampires
Imagine being in calming surroundings while interacting with energy vampires
Shield ourselves from energy vampires’ energy using creative visualizations

What are some common types of energy vampires?

Energy vampires can include:

• Mr (or Mrs) Negativity – includes chronic complainers, whingers, whiners, nit pickers and fault finders.
• Drama Queens (or Kings) – make constant mountains out of molehills or the dramas in their life are their main topic of conversation.
• Crisis Queens (or Kings) – love to talk about the endless crises (perceived or real) in their life.
• People who mostly use others as counsellors or sounding boards for their problems.
• People who have frequent mood swings.
• Excessive talkers or joke tellers – talk or joke so much they annoy and overwhelm people, interrupt their work, peace and so on.
• Popper-inners, phoner-uppers, emailers… who have very little new to say/rehash the same things over and over again. They can be negative, sad or lonely, so want others to constantly cheer them up.

Now we’ve identified common types of energy vampires, here are some ideas to cope around them.

Spend less time with energy vampires

Avoiding an energy vampire’s company is one of the most obvious ways to deal with them. This can be difficult if we are in regular contact with them, such as our boss, a close friend or relative. If we can’t avoid the person’s company altogether, we need ways to minimize the negative impact they have on us. Below are some ideas.

Set boundaries and limits on energy vampires’ behavior

Just because someone wants to offload, whinge, complain… to us doesn’t mean we have to get too involved or put-up with it for long.

There are many ways to positively deal with the energy drainer. Have polite excuses ready to stop interacting with the person. Practise the excuses in front of the mirror to perfect our body language, such as facial expressions, or with a friend (obviously not the energy vampire!) until we feel confident saying the excuses, if we feel the need.

Here are some ideas for excuses. Adapt and use them as we see fit.

• “Sorry, you’ve got me at a bad time. I have to go out for a while, so I can’t talk now.”
• “I find talking about this for too long drains my energy and makes me sad (or frustrated…) because it’s a sad (or negative…) topic. I would really like to talk about something uplifting instead.” Start talking about something different that makes us feel happier, such as a recent health breakthrough, a funny movie we’ve seen or uplifting book or article we’ve read.
• “I find that when you talk like this I feel overwhelmed (or hurt…). I think our conversations would be more pleasant if you would please talk more quietly to me (or less harshly…), otherwise I can’t concentrate on my work (or find it hard to work…).”
• “Sorry to interrupt, but I have to finish my work as I have important deadlines I must meet. How about we talk about this more at lunch (or after work…)? (Say the second sentence only if you want to talk more later). I have to get back to work now.” Now get back to work.
• “I’d like to talk with you about this (or talk more about this), but I have a lot of work to do and important deadlines to meet. I really don’t want to get into trouble with (add person in here, such as you boss or the CEO…). I trust you’ll understand. I must go now (or go back to work now…). Take care.” Then say “good bye” and walk off, or hang up the phone, stop the email conversation…
• “I find that when we talk about this I feel a little overwhelmed (or uncomfortable…). I am quite a reserved (or private…) person. I’d much rather talk about (add topics in here, such as sport, music, movies…). I trust you’ll understand.”
• “I need time to think about this. I’m under pressure right now. I’ll get back to you later about it.”

Instead of blaming work on having to stop the conversation, we could instead swap work with:

• an important meeting or appointment
• important family matters we must attend to
• going shopping
• something urgent to attend to or a prior commitment (for when we want to be vague)

depending on the situation and what we feel comfortable with.

Persist. If the energy vampire refuses or argues with us, have polite and reasonable come-back lines ready. An idea could be to shorten and paraphrase the excuse we previously used.

Be firm but kind. You don’t have to put up with their negative attitude/energy…if you don’t have to. You have the right to conserve your energy, work and live in peace, and not be continually stressed-out by someone. Avoid energy vampires making you feel upset, exhausted, annoyed, overpowered or overwhelmed.

Feel like making excuses is being mean to the person, or not being sincere? You could be doing the person a favor. Other people might feel like standing up to them, but you might be the one to kindly alert them as to how they make others feel, so help them become more positive/less moody/more pleasant to be around and so on. In fact, if they are a work colleague, you could be doing the entire office a favor if they also sap the energy of others at work. Your work mates might pat you on the back if you put an end to the energy vampire’s destructive behavior.

Don’t be a regular sounding board, counsellor, doormat… for energy vampires

If we often give in to the needs of energy vampires they might expect us to “save” them, fix their constant problems, listen to their crises… If we have the time, listening to them is what we want to do, and we feel a positive energy exchange with the person, then it shouldn’t be a problem. If, however, they are taking-up too much of our time, hindering our work or sport…, and sapping our energy, then it’s not okay.

Remember the old saying “Give him an inch and he’ll take a mile”. Beware of helping people to the extent that they become overly dependent on us, take more than we are willing to offer, and intrude on our lives.

Don’t try and solve everyone’s problems or over extend ourselves

Fixing everyone’s problems can be a sure way to drain our energy. Yes, it can be good to give advice and help others, but if we go overboard then we don’t have enough energy for ourselves and other people in our lives who depend on us. Also, being Mr (or Mrs) Excess Fix-it doesn’t allow others to sort out their problems for themselves. Solving problems is a necessary part of life, and part of people’s growth and maturity. Balance helping others with our own needs.

Avoid worsening the situation by fighting and arguing

Fighting and arguing with energy vampires will most likely further drain our energy. Often it’s best to politely stop or minimize our interactions with them rather than start an argument or fight over the person’s negative behavior. Our anger could fuel their energy further.

Take some deep breaths, think positive and stay calm when interacting with energy vampires

When we are ready to yell at energy vampires out of frustration, stop and remain calm. Take some deep breaths, think positive thoughts and stay in control.

Positive thoughts could be: “I can stay calm now. This will all be over soon. This is a valuable learning experience. I can now say a good excuse to stop this person’s negativity and get on with my work (or sport practise, cooking, hobby…).”

Imagine being in calming surroundings while interacting with energy vampires

When we are around energy vampires, imagine being on a quiet tropical island, in a hot tub, or relaxing on a deserted beach – whatever place is peaceful for us. This will help us be calm, so we are better able to interact with the people peacefully, and politely say our excuse without causing conflict or offence.

Shield ourselves from energy vampires’ energy using creative visualizations

Imagine the energy vampire standing in a box with walls made entirely of mirrors that face them. The negative energy they emit towards us bounces off the mirrors and into the ground. Whenever we imagine the person, or are in their company, think of their negative energy bouncing off the mirrors and into the ground. Sound too strange? Practise it for a while and see what happens. You might be surprised. I use this technique and it works wonders for me.

Another visualization we can do is to imagine ourselves wearing a large waterproof Teflon raincoat all day, every day. This imaginary raincoat protects our entire body from negative energy, but allows neutral and positive energy to reach us. The negative energy an energy vampire emits towards us washes over the raincoat like a wave in the ocean, but doesn’t enter our body, so doesn’t affect us.

written by Nyomi Graef

Our bodies can’t make nor store vitamin C, so we must receive it every day through food and drinks and, if necessary, supplements. Getting the right amount of vitamin C is vital for good health because – as with all nutrients – having too much or too little can cause health problems.

Many people are at risk of having low levels of vitamin C, including smokers, people who eat few fruits and veggies, and women on the birth control pill. Are you receiving enough vitamin C for good health?

What is vitamin C used for in the body?
What evidence is there that vitamin C helps improve our mind and mood?
How much vitamin C should we receive daily?
What foods are high in vitamin C?
What destroys or reduces the effectiveness of vitamin C?
What are some food preparation, storage and cooking tips to preserve vitamin C?
What are the symptoms of vitamin C deficiency?
Can taking high amounts of vitamin C cause side effects?
Who is most at risk of vitamin C deficiency?
Who should avoid taking a vitamin C supplement?
Concluding comments

What is vitamin C used for in the body?

Vitamin C has many uses in the body, including:

• brain and nerve function – vitamin C is involved in making the neurotransmitters noradrenaline and serotonin, which affect mood
• helping protect us against many health problems, including age-related macular degeneration, asthma, cancer, the common cold, heart disease, high blood pressure and osteoarthritis
• an antioxidant – antioxidants protect our bodies’ cells (including brain cells) from damage
• helping absorb iron
• supporting a healthy immune system
• muscle function
• helping make collagen (connective tissue)
• growth and repair of the body’s tissues
• wound healing
• repairing and maintaining bones, gums and teeth
• a natural antihistamine (prevents the release of the chemical histamine in the body)

What evidence is there that vitamin C helps improve our mind and mood?

In a recent study, patients in Montreal’s Jewish General Hospital were randomly given either vitamin C or vitamin D supplements for seven to ten days. The patients given vitamin C quickly improved in mood, but the patients given vitamin D did not. The results were published in the journal Nutrition in August 2010.

Jean Carper wrote a chapter on the benefits of vitamin C for the brain in her book Your Miracle Brain. She says many studies show how higher amounts of vitamin C in the bloodstream can boost brain function at all ages and protect against age-related brain degeneration, including Alzheimer’s disease and strokes. Carper writes: “If you have a stroke, you may suffer less damage if your blood contains high amounts of vitamin C. That’s a clue scientists have picked up from hibernating animals”.

Below is a summary of some studies Carper describes that show vitamin C might help brain function.

In 1960 researchers from Texas Woman’s University in Texas gave 236 school children and 115 university students IQ tests. They also tested the vitamin C levels and classified the students as high or low. Generally students with the highest vitamin C levels had higher IQ scores by five to ten points.

The students were then given orange juice, high in vitamin C, at school for six months. After this time the students with originally high vitamin C levels improved very little in IQ scores. The IQ of the students with low vitamin C levels, however, increased by about four points, plus: “IQ scores generally rose along with blood vitamin C concentrations”, says Carper.

Researchers at the University of Sydney in Australia studied 117 elderly people. The study found that those who took vitamin C supplements were 40% less likely to have severe brain function problems compared to those who didn’t take vitamin C. This was true regardless of education level. When supplement takers also ate a high vitamin C diet, the chance of mental decline dropped to 32%.

A Swiss study of people aged 65 to 94 showed that those with the highest blood levels of vitamin C did better on memory tests than those with low levels.

How much vitamin C should we receive daily?

Countries and organizations differ regarding how much vitamin C they recommend we should each receive every day. Here are some recommendations for adults:

• The World Health Organization: 45 milligrams (mg) per day
• The United Kingdom’s Food Standards Agency (FSA): 40 mg per day.
• The United States and Health Canada 2007: both recommend 90 mg per day for males, and 75 mg per day for females.

People who need more vitamin C include smokers, pregnant woman, breastfeeding women, people who drink high amounts of alcohol, and people who are stressed for long periods of time. Talk to a relevant health professional about how much is best for you, if you feel the need.

What foods are high in vitamin C?

Good sources of vitamin C include:

• parsley
• cherries, including acerola cherries and juice
• peppers (capsicum – red, yellow and green)
• guavas
• currants
• kale (raw)
• spinach (raw)
• kiwifruit
• papaya (pawpaw)
• broccoli (raw)
• blackcurrants
• citrus fruit and their juice, such as oranges, lemons, tangerines, mandarins and grapefruit
• cantaloupes (rockmelons)
• pineapples
• berries, such as strawberries, raspberries, blueberries and cranberries
• mangos
• Brussels sprouts
• tomatoes

What destroys or reduces the effectiveness of vitamin C?

Vitamin C is destroyed or reduced in effectiveness by:

• light
• heat
• cooking, so cook fruit and veg for as little time as possible or eat them raw. Up to 100% of vitamin C can be lost during cooking.
• oxygen, so exposure to air
• cigarettes
• antibiotics
• aspirin
• cortisone
• drinking high amounts of alcohol
• baking powder (bicarb soda)
• cast iron cookware
• copper cookware
• high fever

What are some food preparation, storage and cooking tips to conserve vitamin C?

• Eat fruit and veg raw or lightly cooked.
• Cut fruit, veg and parsley shortly before eating them. Cutting them up increases their exposure to air, which can, in time, destroy vitamin C.
• Reuse the water you cook veggies in by adding it to soups, stock and sauces. Veggie water contains vitamins and minerals, so throwing it out is a waste.
• Shorten cooking time by cooking veggies in small amounts of water.
• Don’t keep fruit and veg standing at room temperature for long periods of time.
• Don’t keep fruit and veg in light or air for long. Store them in airtight containers where appropriate.
• Don’t soak veggies.
• Don’t use baking powder (bicarb soda) when cooking veggies; it destroys vitamin C.
• Don’t cook fruit and veg in copper or cast iron cookware. Use stainless steel instead.

What are the symptoms of vitamin C deficiency?

As with other vitamin deficiencies, symptoms of lack of vitamin C can range from mild to severe. This depends on, for example, how low vitamin C levels are in the body and how long the person has been low in vitamin C. Severe vitamin C deficiency is called scurvy.

Signs and symptoms of too little vitamin C include:

• bruising easily
• slow wound healing
• dry skin, hair and/or mucous membranes
• more frequent infections
• anemia (lack of red blood cells)
• weak muscles
• general weakness
• aches and pains
• feeling overly tired
• bleeding, such as internally and/or from the nose, gums and scars
• gingivitis (inflamed gums)
• weak tooth enamel
• ulcers
• swollen and painful joints
• weight gain because of slow metabolism

Can taking high amounts of vitamin C cause side effects?

Vitamin C toxicity is low, but taking very high doses of vitamin C (megadoses) can cause health problems such as:

• anemia, by interfering with a protein needed to make red blood cells
• an increase in toxic metal absorption, such as mercury
• blood clotting
• diarrhea
• flushed face
• headaches
• increased urination
• indigestion
• iron poisoning in people taking iron tablets, because vitamin C increases iron absorption
• kidney and bladder stones with daily intakes over 8000mg (8 grams) a day
• nausea
• rebound scurvy after stopping megadoses of vitamin C
• stomach cramps
• vitamin B12 deficiency
• vomiting

Megadoses of vitamin C can cause a change in the action of some drugs, such as antidepressants, aspirin, the birth control pill and warfarin.

High doses of vitamin C can also interfere with lab tests for blood glucose (so make a person appear to have diabetes), uric acid, cholesterol, hidden blood in the stool, and blood in the urine.

Who is most at risk of vitamin C deficiency?

People most at risk of being low in vitamin C include:

• those who eat few fruits and vegetables
• those with little knowledge of vitamin C combined with poor cooking and eating habits – people in this category often have vitamin C deficiency
• those who drink a lot of alcohol
• women on the birth control pill
• those taking high doses of aspirin
• cigarette smokers
• newborn infants of mothers who have taken large doses of vitamin C can adapt to the high level of vitamin C in the uterus, so can suffer from scurvy after birth
• young children fed only cow’s milk for a long period of time
• elderly people in institutions
• those in famine

Who should avoid taking a vitamin C supplement?

The Drug Safety Society (DSS) says people with the following health problems should not take vitamin C supplements:

• diabetes
• increased iron absorption (such as people with the health problem hemochromatosis)
• kidney disease or kidney failure
• leukemia
• polycythemia (an increase in the blood’s total cell mass)
• thalassemia (hereditary anemia)
• thrombosis

Vitamin C supplements can also cause problems in people with sickle cell anemia, G-6PD deficiency, kidney stones, or gout, says the DSS.

If you suffer from one or more of the above health problems and have symptoms of vitamin C deficiency, see a relevant health professional to find out if you lack vitamin C and need to take a supplement.

Some brands of vitamin C contain artificial yellow color and/or artificial sweetener. Don’t take vitamin C supplements with these additives, if you have a food reaction to one or both them.

Concluding comments

Vitamin C appears to help boost mood and mental function, and help protect us from some diseases. There are many groups at high risk of low levels of vitamin C and these people, especially, need to ensure they get enough vitamin C for good health and well-being. Vitamin C is sensitive – it can be destroyed by many things – so we must be careful how we store, prepare and cook our food so we retain as much of this essential vitamin as we can. Aim for balance in how much vitamin C we receive because, as with all nutrients, having too much or too little can cause health problems.

written by Nyomi Graef

The studies on the effects of nature on boosting energy

New research tested whether the increased energy linked with being in nature is because of exercising and mixing with people, often present in these situations. To find the effects of nature alone, 537 college students took part in five studies in actual and imagined settings.

• In one study the students went on a 15-minute walk through indoor hallways or along a tree-lined river path.
• In another study the students viewed photos of buildings or landscapes.
• In the third study the students imagined themselves in various settings, both active and inactive, inside and outside, and with and without others.
• Two final studies tracked the students’ moods and energy levels throughout the day using diary entries. Over either four days or two weeks, students’ recorded their exercise, social interactions, time spent outside, and exposure to nature, including plants and looking out windows.

The results of the studies

The studies found that the students felt more energetic when they spent time in natural settings or imagined themselves in such places.

How much time in nature is enough to make us feel more alive?

Being in nature for 20 minutes a day is enough to boost energy levels, according to the research results.

Other research shows that simply thinking about past pleasant outdoor experiences in nature can increase feelings of health and happiness.

A recent analysis of about 1,250 people, of different ages, gender and mental health, found just five minutes of exercise in a park, garden, on a nature trail, or other green nature setting can improve mental health.

Ryan says, “We have a natural connection with living things. Nature is something within which we flourish, so having it be more a part of our lives is critical, especially when we live and work in built environments.”

Ryan concludes that these studies highlight the importance of being able to spend time in parks and natural surroundings, and including natural elements in our buildings through windows and indoor plants.

Visit the University of Rochester’s website to read more about the five studies in the series. These studies are published in the June 2010 issue of the Journal of Environmental Psychology.

Faith was taken to a vet, who recommended that Faith be put to sleep. The vet said that because Faith had only two well formed legs and couldn’t walk, she would rub a hole in her chest when she dragged herself along the ground.

But the Stringfellows had other ideas. They decided to train Faith to walk by herself. The entire family took it in shifts to look after their puppy around the clock. After much love, time, and perseverance, on 22 March 2003 Faith took her first steps, which many vets said was a miracle. She’s one of only a few dogs in the world known to be able to walk solely on two back legs, and lead a happy and healthy life.

Since taking those miraculous steps, Faith has become a star and a hero. She has done the talk show circuit, becoming one of Oprah’s favorite animal guests. She also has her own website, gone on tour with Ozzy Osbourne, and tours hospitals, schools, army bases and other venues across the US and beyond.

Reuben’s mother, Professor Jude Stringfellow, has become a motivational speaker, and written books on Faith. Jude says on Faith’s website that:

“Faith was born for a reason. I believe it was to first heal my family from sorrow and sadness, and this allowed us to help her fulfill another mission — to help as many as possible. So many people write to me and tell me how Faith has touched their lives.”

The West Australian newspaper featured an article on Faith on 26 December 2009. The paper reported the following true story, which shows the profound impact Faith has on people:

“Professor Stringfellow will never forget a woman from New York who saw Faith on a street corner. She was depressed and had lost both legs to diabetes.

“She was in her wheelchair and saw us,” Professor Stringfellow said. “She was crying. She had seen Faith on television. She just held her and said she wished she had that kind of courage. She told us: ‘I was on my way to pick up the gun.’ She handed the pawn ticket to a police officer and said she didn’t need it anymore.””

Jill Salomon of Montreal, Canada, is another person whose life Faith has touched. Jill wrote on Faith’s website that:

“Faith has shown me that different is beautiful, that it is not the body you are in but the soul that you have.”

Watch Faith on Oprah to find out more about Faith’s miraculous story. As Jude says:

“She is a demonstration of what it looks like to persevere – what it feels like to say, “I can do what I want to do, nothing can stop me.””

written by Nyomi Graef

A passionate advocate of physical activity for treating depression, Otto recommends that clinicians consider exercise as important and valid a treatment for depression as antidepressant drugs and talk therapies. He is one of a group of researchers calling for psychologists to include exercise programs in treating people with depression, anxiety, and eating disorders.

This article summarizes some significant research findings showing exercise can be just as effective as antidepressants for the treatment of depression, and in some cases even better.

Dr. Mercola reports on the effectiveness of exercise for treating depression

In 2005 Dr. Joseph Mercola reported on his website Mercola.com that:

“More and more researchers and physicians are coming to the conclusion that exercise can be as effective as antidepressants in reducing the symptoms of major depression.

… Research on the subject has demonstrated that:

• 10 months of regular, moderate exercise outperformed a leading antidepressant (Zoloft) in easing symptoms in young adults
• 30-minute aerobic workouts done three to five times a week cut depressive symptoms by 50 percent in young adults”

In 2001 Mercola.com said that:

“Researchers found that walking for 30 minutes each day quickly improved the patients’ symptoms — faster, in fact, than antidepressant drugs typically do.

The results indicate that, in selected patients with major depression, aerobic training can produce a substantial improvement in symptoms in a short time.

… In one study that compared exercise with antidepressants among older adults, investigators found that physical activity was the more effective depression-fighter.”

Studies of exercise vs antidepressants for treating depression by Professor James A. Blumenthal and colleagues

In the 1990s Professor James A. Blumenthal and colleagues studied 156 adults with major depressive disorder (MDD) aged 50 years and older. The participants were randomly assigned to one of three groups for 16 weeks: 1) 30 minutes of brisk exercise three times a week, 2) the antidepressant Zoloft (sertraline) or 3) exercise and medication.

The study’s leaders concluded that “after 16 weeks of treatment exercise was equally effective in reducing depression among patients with MDD.” The study’s results were published in 1999 in the Archives of Internal Medicine.

Blumenthal and his team followed-up the same participants for six more months. The results found that the people who continued to exercise after completing the initial trial, but did not take Zoloft, were much less likely to have their depression return than people in either of the other two groups. Only 8% of patients in the exercise-only group had their depression return, while 38% of the drug-only group and 31% of the exercise-plus-drug group relapsed.

Duke University reports that Blumenthal said:

“We had assumed that exercise and medication together would have had an additive effect, but this turned out not to be the case.”

Between October 2000 and November 2005, Blumenthal and colleagues did another study to compare the effectiveness of exercise with the antidepressant Zoloft on MDD. This time 202 adults with MDD were randomly assigned to one of four groups for 16 weeks: 1) supervised exercise in a group setting, 2) home-based exercise, 3) Zoloft, or 4) placebo (dummy) pill.

At the end of the study the researchers’ concluded that the effectiveness of exercise “in patients seems generally comparable with patients receiving antidepressant medication and both tend to be better than the placebo in patients with MDD.” The American Psychosomatic Society published the study’s results in 2007.

Concluding comments

Moderate exercise has fewer side effects than antidepressants and it is effective for preventing and treating depression. If you haven’t exercised for a while, before starting to exercise discuss with a relevant health professional a suitable exercise program. This is to avoid any injuries and/or health problems that might arise from choosing an unsuitable exercise program.

Blumenthal says:

“For people who at least want to consider exercise as a possible treatment [for depression], and for whom exercise is safe, it’s definitely worth a shot.”

written by Nyomi Graef

Ginkgo trees have been revered as sacred plants in China, where they have been used to treat illnesses for about 5,000 years. Today ginkgo is mostly used to help treat circulation problems, boost mood, and enhance memory and concentration. Ginkgo extract is generally considered safe, and side effects are rare.

What is ginkgo?
How can we buy ginkgo?
How does ginkgo work?
What is ginkgo taken for?
What evidence is there that ginkgo works for improving our mind and mood?
How long does ginkgo take to work?
Does ginkgo have any side effects?
What medications can ginkgo interact with?
Who should avoid taking ginkgo?

What is ginkgo?

Ginkgo (short for Ginkgo biloba) is one of the oldest living and longest living tree species in the world. Ginkgo trees date back more than 150 million years in China. A ginkgo tree can live for over 1,000 years.

Other names for ginkgo are Japanese Maidenhair tree, fossil tree and kew tree.

How can we buy ginkgo?

Ginkgo leaves are sold as tea, and extracts of ginkgo are added to liquids, tablets and capsules. Ginkgo is used in some skin products.

How does ginkgo work?

Ginkgo contains flavonoids and terpenoids, two phytochemicals known to have healing and antioxidant properties. Phytochemicals are chemicals that occur naturally in plants. Antioxidants protect our bodies’ cells from damage.

Dr. George J. Georgiou says in his article on the worldwidehealthcenter.net website that ginkgo:

• is an anti-inflammatory
• reduces the stickiness of platelets in the blood
• protects nerve cells
• might help regenerate damaged nerve cells
• boosts circulation to the brain and other parts of the body

What is ginkgo taken for?

Ginkgo has been taken for:

• depression
• mood swings
• improving thinking, learning, concentration, alertness and intelligence (cognitive function)
• boosting memory, including age-related memory loss
• headaches
• fatigue, including Chronic Fatigue Syndrome (CFS)
• improving blood flow to the brain, hands and feet
• improving hearing and vision caused by poor blood flow
• painful legs caused by blood flow problems
• recovery in stroke victims
• dementia
• senility
• Parkinson’s disease
• Alzheimer’s disease
• asthma
• bronchitis
• dizziness
• tinnitus (ringing in the ears)
• vertigo
• Raynaud’s syndrome
• macular degeneration
• vitiligo (a health problem that causes skin to lose its pigment)
• sexual dysfunction

What evidence is there that ginkgo works for improving our mind and mood?

Jean Carper wrote a chapter about the wonders of ginkgo for brain health in her 2002 book Your Miracle Brain. Here’s an excerpt from this chapter:

“What do these prominent researchers know that you need to know [about ginkgo]? Why are they and thousands of other leading brain researchers and doctors throughout the world taking ginkgo biloba?

Compelling evidence is found in the pages of many medical journals worldwide. About 250 studies of ginkgo pharmacology and efficacy have been published in the last fifteen years. More than fifty controlled clinical trials, most done in Europe, proclaim ginkgo biloba a successful treatment for diminished age-related memory and concentration, increased absentmindedness, confusion, dizziness, tinnitus (ringing in the ears), and Alzheimer’s disease. Ginkgo is specifically approved by the German government for such conditions.”

Medical herbalist Kate Fraser says in her book Positive Health with Herbs that:

“Ginkgo biloba is one of the most studied herbs in the world; there have been over 600 scientific studies and more than 50 clinical trials on Ginkgo.”

According to Fraser, a study of elderly people measured their IQs before and after an eight-week course of ginkgo. The group’s IQs increased by 10 to 15 points, on average.

Fraser also says:

“Anyone over 50 with impaired memory, alertness or circulation could benefit from regular use of Ginkgo biloba extract.

… Nowadays, with our stressful modern lifestyles, people of all ages can experience problems of reduced attention span, poor short-term memory, headaches and difficulties in “thinking straight”.

Poor circulation can be linked to stress, nervous disorders and depression, and Ginkgo is therefore indicated in stress-related conditions. It is of particular value in the treatment of Chronic Fatigue Syndrome (CFS) due to its promotion of blood to the brain.

For nervous tension, anxiety and depression, it combines particularly well with St. John’s Wort, Skullcap and Lime flowers.

… La Presse Medicale, a leading French medical magazine, devoted an entire issue to Ginkgo biloba and its clinical uses for all symptoms caused by insufficient cerebral blood supply. It is included as one of the ‘smart herbs’ since it makes people brighter, more alert and more intelligent.

For recovery of memory and to improve learning, it combines well with herbs such as Bacopa and Ginseng.”

Here are some studies that show ginkgo can help improve mind and mood.

Dr. George Georgiou says one German double blind study found that elderly depressed people with mild dementia who were not responding to antidepressant medications responded well to ginkgo.

The University of Limburg in the Netherlands reviewed 10 studies of ginkgo’s effects on people with circulation problems. Ginkgo was found to improve mood, memory, concentration and energy. The results were published in the journal the Lancet in 1992.

A double-blind placebo-controlled study of ginkgo was done in France in the 1990s. A group of 60- to 80-year-olds were given 320mg of ginkgo a day. After taking ginkgo, the group’s speed of mental processing improved, reaching a level similar to that of healthy young people. This research was published in the Journal of the American Medical Association in 1997.

In 1994 the Journal of Pharmacy and Pharmacology reported on a study that found ginkgo might help treat depression in the elderly. Ginkgo increased the number of serotonin receptor sites in old rats. This suggests that ginkgo might block age-related loss of serotonin receptors. Serotonin is a chemical in our bodies that affects mood.

How long does ginkgo take to work?

Dr. Georgiou says:

“Treatment of conditions with GBE [ginkgo biloba extract] should continue for three to six months, before full effects can be assessed.”

Does ginkgo have any side effects?

The University of Maryland Medical Center (UMMC) says ginkgo is “generally considered to be safe, and side effects are rare.”

ABC Health and Wellbeing and the UMMC list the following possible rare side effects of ginkgo:

• stomach upset
• headaches
• dizziness
• seizures in people with epilepsy
• increased bleeding risk, so people with bleeding disorders are advised to be cautious if taking ginkgo, or taking drugs (including warfarin) that may increase bleeding risk

MedicineNet.com advises us to:

“Seek immediate medical attention if any of these rare but very serious side effects occur: easy bleeding/bruising, fainting, irregular heartbeat, inability to move (paralysis), muscle weakness, restlessness, seizures, slurred speech, severe headache, weakness on one side of the body, vision problems. A very serious allergic reaction to this product is rare. However, seek immediate medical attention if you notice any of the following symptoms of a serious allergic reaction: rash, itching/swelling (especially of the face/tongue/throat), severe dizziness, trouble breathing. This is not a complete list of possible side effects. If you notice other effects not listed above, contact your doctor or pharmacist.”

The ABC warns that ginkgo seeds are poisonous and potentially deadly.

What medications can ginkgo interact with?

Before taking ginkgo, tell your health care provider all the herbs, prescription and/or non-prescription drugs you’re using, and any health problems you have that ginkgo might worsen.

According to MedicineNet.com, ginkgo might interact with:

• anti-seizure medications, such as carbamazepine, gabapentin and phenytoin
• aspirin
• drugs that might increase the risk of seizures when combined with ginkgo, such as isoniazid (INH), phenothiazines (e.g. thioridazine), theophylline, or tricyclic antidepressants (e.g. amitriptyline)
• medications and/or herbs that increase your risk of bleeding, such as warfarin and heparin; anti-platelet drugs, such as clopidogrel and ticlopidine; and some herbs, such as ginger, garlic and danshen
• non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, naproxen and piroxicam

The UMMC advises that ginkgo might interact with:

• antihypertensive (blood pressure) medications
• cylosporine
• medications to lower blood sugar
• thiazide diuretics (water pills)
• trazodone (Desyrel), an antidepressant

Who should avoid taking ginkgo?

ABC Health & Wellbeing and MedicineNet.com say do not take ginkgo during pregnancy or breastfeeding.

The ABC advises people to stop taking ginkgo one week before surgery, and use it with caution if you have diabetes.

MedicineNet.com, however, recommends stopping taking ginkgo at least two weeks before surgery, unless your doctor tells you otherwise. The website also says talk to your doctor or pharmacist before using ginkgo if you:

• are allergic to ginkgo and/or have any other allergies
• have bleeding problems
• have diabetes
• have seizures

MedicineNet.com warns that: “Caution is advised [taking ginkgo] if you have diabetes, alcohol dependence, or liver disease.”

Concluding comments

Ginkgo has successfully treated many health problems with relative safety. It appears to be safer and less likely to cause side effects than many conventional medications used for the same health problems.

written by Nyomi Graef

I’ve tracked-down experts’ opinions on why happiness matters. Here are three of the best that I’ve found.

Professor Adrian Furnham’s views on why happiness matters

Adrian Furnham is a Professor of Psychology at University College London. He has written over 650 scientific papers and 55 books. Furnham wrote the following paragraph about the importance of happiness in his book 50 Psychology Ideas You Really Need to Know.

“Does happiness matter? Indeed it does! The research evidence suggests happy people have strong immune systems so they are healthier and live longer than unhappy people. They tend to be more successful at work and have better personal relationships. They are more attractive to others. They seem to like themselves more than unhappy people and to cope better with all sorts of setbacks. Happy people make better decisions and tend to be more creative. Unhappy people seem to waste time and effort being vigilant for signs of danger or failure. This saps their energy.”

Professor Sonja Lyubomirsky’s findings on why it’s good to be happy

In 2008 Wellsphere.com reported on the benefits of being happy that Professor of Psychology Sonja Lyubomirsky found.

“…Happy people have overall higher incomes, greater productivity, higher quality of work, more satisfying and longer-lasting marriages, more friends, stronger social support and better social interactions. They also experience more energy, more flow, stronger immune systems, lower stress levels, less pain and even longer lives than unhappy people…Study after study indicated that happy people are “more creative, helpful, charitable, and self-confident, have better self-control, and show greater self-regulatory and coping abilities.””

Happiness guru Andrew Matthews shares his reasons for why being happy is important

Best-selling motivational author and international public speaker Andrew Matthews discussed during an interview what motivated him to write books on happiness.

“I don’t think there’s anything more important than being happy because our happiness affects everything:

• When we are happy we are healthier.
• When we are happier we have more energy.
• When we are happier we live longer.
• When we are happier we are kinder to other people.
• When we are happier we support the people that we work with.

It’s really the foundation of everything that we do. There is nothing we can do that is more important than being happy with our life and who we are.”

So being happy is important for all areas of our lives – mental, physical, social, work, home life… Put in the time to be happy because, as the saying goes, it will “add years to our life and life to our years.”

written by Nyomi Graef

President of the AIMA, Professor Kerryn Phelps, is an advocate of IM. She recently reported on this emerging health movement in November 2010’s issue of The Australian Women’s Weekly magazine.

We must have a holistic approach to health care
Drugs alone are the wrong answer
Benefits of a holistic approach to health care
Integrative Medicine (IM) – an emerging trend

We must have a holistic approach to health care

What’s the secret to growing healthy plants? One expert might say “good soil”; another “a good fertilizer”; the next “enough sunlight”. Of course, in reality plants need all of these things and more to be healthy. There is no one magic bullet.

Like plants, no one thing enables pets to thrive. Many things are essential. To be healthy and happy, pets need love, care, a healthy diet, exercise, enough sleep… Neglect anything essential and a pet’s health and happiness will fade.

If we took a fat and sick pet dog to the vet, then the vet is likely to ask us some questions: “What’s wrong with him?” “What do you feed him?” “How often do you exercise him?” We would probably leave with a list of instructions for what to do to boost our pet’s health. “Take him for more walks. Stop feeding him junk food. Feed him better quality food…”

We are complex like plants and pets. We need more than one thing for health and happiness, yet people ask questions like, “What’s the secret to happiness?” or “What’s the secret to good health?” as if there’s just one simple answer.

The vets I’ve taken my pets to have asked me more questions about my animals’ lifestyle habits than any of my GPs have asked me about my lifestyle. This raises questions about the quality of our health care, because lifestyle habits have a huge impact on health.

Drugs alone are the wrong answer

I believe that a holistic approach is essential for being happy and healthy — having good sleeping, eating, thinking, exercise…habits. Sadly, many people have a holistic approach to their gardens and pets, but not for their own health and happiness.

Too few general practitioners ask questions about their patients’ lifestyles. The idea of asking patients about their lifestyle habits — like eating, sleeping and exercise — seems too much to do in the short time that GPs can afford to spend with their patients.

Adverts on TV tell us to pop pills if we have a headache, flu or fever… There’s no hint of finding the root cause of any health problems. It’s just a quick fix approach to manage the symptoms.

Our fast-paced, time-poor lifestyles push the idea that faster is better. Our internet, cars and computers… get faster and faster. A faster working pill is presumed to be a better working pill.

But when it comes to health, faster doesn’t necessarily mean better.

Most of us know that pills aren’t a cure all. There’s a lot we can do for ourselves to be happier and healthier — far more than just taking pills. We can observe our lifestyle habits, and boost those that need improving.

I created Extra Happiness to empower, inspire and enable people to take a holistic approach to their health and happiness. We can each enhance our health, happiness and well-being.

Taking medication can do little for our quality of life if we have bad lifestyle habits. Using medicine to stop symptoms is like using wallpaper to try to fix rising damp in a house.

Benefits of a holistic approach to health care

People can take the easier road — take medication and ignore bad lifestyle habits — or take the holistic approach that often takes longer for the effects to show. Ultimately we’ll find that the extra time and energy needed for the holistic path is worthwhile.

Here are some of the many benefits from a holistic attitude to health and happiness:

• We treat the root causes of health problems instead of temporarily stopping symptoms
• We need less medication, so we save money and reduce suffering from side effects
• We are more likely to have a healthy body weight, sleep better, feel more energetic…
• We feel happier and healthier

Integrative Medicine (IM) – an emerging trend

I read an article by Professor Kerryn Phelps about Integrative Medicine (IM) in the November 2010 issue of The Australian Women’s Weekly magazine. I am thrilled with this article, and I am passionate about this approach to health care. Here are excerpts from pages 193 to 194 of the article.

“You see your GP and are diagnosed with depression. Yet, instead of walking out with a prescription for antidepressants and a referral to a psychiatrist with a six-month waiting list, you have a long conversation about elements of your life and lifestyle which are contributing to how you are feeling.

You are advised on a daily exercise program, getting enough sunshine, correcting nutritional deficiencies and learning to meditate. You are offered a referral to a psychologist for cognitive behaviour or other specific therapy. There may be a recommendation for you to take the herb St John’s wort and a fish oil supplement.

… This medical movement, known as “integrative medicine”, is the way of the future and has the potential to transform your experience of individualised healthcare. Integrative medicine is not “alternative medicine” or “complementary medicine”.

… In the past 10 years, we have seen a massive amount of change and progress in medicine, as we try to find better and safer solutions to health problems. Paradoxically, integrative medicine forms part of both our past and our ongoing modern medical evolution.

… Now, 91 per cent of medical schools in the US offer a required course in integrative medicine. And it is clear that medical training in Australia will undergo a transformation, to make sure the doctors of today and the future have the information they need to advise patients on what is safe and effective – and what is not. For instance, the Royal Australasian College of General Practitioners will soon introduce postgraduate courses in integrative medicine and, hopefully, other colleges will soon follow.

… The role of the integrative medicine GP is not necessarily to provide all treatments themselves, but to network, harmonise and co-ordinate appropriate professionals, from the specialist physicians and surgeons to the naturopath, exercise therapist, dietitian, psychologist and so on.

Integrative medicine holds great promise for the future of healthcare and will increasingly be seen as the emerging mainstream.”

For more information about IM, visit the AIMA’s website.

written by Nyomi Graef

Over 40% of people had large changes in their level of happiness over the course of their life, said study leader Associate Professor Bruce Headey from the Melbourne Institute at Melbourne University.

Headey and colleagues followed 60,000 Germans for up to 25 years in the first study to track happiness over a long period.

Happiness was shown to vary over the long-term. It largely depended on the life goals and choices each of us make.

So how much do our choices in life affect our happiness? Headey said:

“The key things that we found are that the choice things make a big difference. For 20 or 30 years the general view has been that heredity was all important in happiness and that…trying to be happy was about as silly as trying to be taller. That kind of result came from twin studies.

What we’ve shown is that your choice of partner, and your choice of…life goals, and even whether you can…work the hours you want, more or less, all can make quite a big difference to your happiness.

…We’ve tried to take account of all the genetic factors and then shown that these choices make a difference to life satisfaction over and above the genetic factors.”

The study’s participants were asked what was important to them in life. According to Headey:

“Most people put family things first. The people who put career, success and money things first were actually a bit less happy than average, and the people who gave high priority to friendships and social involvements…participating in things, and even being altruistic, they were the happiest people.”

The Sydney Morning Herald lists a Recipe for Contentment. It’s a good summary of the study’s key findings for leading a happy life:

Have a happy partner
Don’t be overworked or underworked
Prioritise family and community, and have a partner who does so as well
Don’t be materialistic
Don’t be obese

To read more about this study, visit The Age, The Sydney Morning Herald and The University of Melbourne.

First published in September 1988, this international bestseller has been reprinted over 50 times. According to Andrew’s online biography, Being Happy! has been translated into eight languages and has sold over one million copies. It’s easy to see why. Andrew’s clarity and wisdom, plus the joyful feeling exuding from every page, is obvious from the start, and his concepts are as relevant today as they were 22 years ago — Andrew’s ideas are timeless.

Style of writing and highlights of Being Happy!

Since first reading Being Happy! as a teenager, I have re-read many parts of this book over the years. I find Andrew’s succinct and non-patronising style a welcome and refreshing change from some self-help authors, who string out their ideas in a waffly array of words that comes across as trying too hard to show everyone how clever they are, rather than getting their ideas across clearly.

I especially enjoyed reading the many quotes Andrew includes throughout Being Happy! plus his cartoons and the real-life stories and examples he uses to illustrate his concepts.

Andrew’s illustrations add light and laughter to what could be — in the hands of a less talented artist and author — a depressing read. A professional artist and cartoonist, Andrew draws all the cartoons in the book himself. Rather than these drawings coming across as childish and poking fun at depression and negative character traits, Andrew cleverly enables us to see the humor in our flaws and foibles, without causing offense.

Another bonus of Being Happy! is that you don’t have to read all of it to understand Andrew’s ideas. Turn to any page in the book and you could find that reading a paragraph or two is enough to help you. I’ve done this when I’ve been feeling low, and it felt like a good friend just gave me the exact pearl of wisdom I needed.

At the end of most topics, Andrew includes a brief summary of his concepts. He calls each summary In a nutshell. These are great to read if you don’t have enough time to read the entire topic. You can also read the topics in Being Happy! in any order.

I’ve received more help from this book in the few hours it took to read compared to the same time I’ve spent in some counselling sessions I’ve had.

So what’s Being Happy! about?

To quote the publisher’s website:

“‘Being Happy’ is about:

• how HAPPY people think
• being able to laugh at yourself
• being able to forgive yourself
• why some people always seem to be in the right place at the right time – and how you can be one of them.”

The above description only touches on the book’s contents. Andrew writes on a variety of topics about happiness — from the law of sow and reap, to the law of attraction, self-image, patterns, risks, gratitude, dealing with depression, and more.

Ultimately Being Happy! is a handbook for how to find inner peace, happiness, and prosperity.

Excerpts from Being Happy!

Below are excerpts from pages 88 to 90 of Being Happy! I think these are great examples of Andrew’s wit, wisdom, and writing skills. He’s writing on the topic of problems.

““We are continually faced by great opportunities brilliantly disguised as insoluble problems.”

The thought can occur to us from time to time, “Wouldn’t it be great if we didn’t have any problems?” We could just laze on the beach all day doing absolutely nothing. You could be like a shellfish. Shellfish don’t worry that much about anything, as far as we can tell.

I suggest though, that after about eight years of lying on the sand contemplating your navel, you might be a little desperate for some challenge to present itself.

We are designed to solve problems and to find new ways of doing things. Problems are an inherent part of the universe and they prod us to learn, experience, to get off our backsides. Dogs are not great problem-solvers. If you are a dog, you get to take things easy. A pig has an even more relaxed approach to life. But who wants to be a pig?

The unique thing about being human is that you get to experience so much more. You can create something out of nothing. Pigs don’t write music. Dogs don‘t build companies. Shellfish don’t go to the movies. The package deal in being a human involves problems, and it also means we get to love, to laugh, to cry, to try, to get up and to fall down and get up again.
…
In a nutshell

Problems require us to stretch. As Horace said, “Adversity reveals genius, prosperity conceals it.””

Concluding comments

Andrew Matthew is a happiness guru, a master writer, and a master artist. I highly recommend and praise Being Happy! This book has helped me during the toughest times in my life. It’s given me hope, strength, and courage. It’s inspired me to write in a similar down-to-earth style, to help others.

Thank you, Andrew, for your wit, wisdom, and knowledge. Five stars.

written by Nyomi Graef

What we think and believe can create our reality. If we want to be happy, healthy and successful, then we must think in ways that help us live the life of our dreams.

Read this article to see my favorite affirmations for health, healing, happiness, success, letting go and moving on. I’ve also included some tips for how to write affirmations, and how to choose affirmations that suit you.

For further ideas about how to write affirmations, and tips for when and how often to say them, read my article How to use affirmations for gaining health, happiness and success.

How do we write affirmations?
Tips for choosing affirmations that suit you
Health and healing affirmations
Happiness affirmations
Success affirmations
Affirmations to help us let go and move on

How do we write affirmations?

How we write affirmations is important. If you write your own affirmations, it’s best to:

• write them only in the present tense. Use “am” not “will”, for example.
• write them as positive statements – so don’t add “can’t”, “won’t”, “not”, “don’t” and so on. Use “am”, “can”…
• make them believable.
• focus on what you want, so if you want to be:
• healthier, focus on health and healing, not illness. Don’t use words such as “ill”, “sick”, “poorly” and so on. Use “well”, “healing” and “healthy”…
• happier, focus on happiness not depression, anxiety or other negative emotions.
• more successful, focus on being effective, efficient, achieving your goals etc.

Tips for choosing affirmations that suit you

It’s vital to choose affirmations that you believe. If you find an affirmation is unbelievable, you could waste a lot of time thinking it, and it won’t work because you can tell it’s untrue for you. If you currently hate your job, then often saying “I love my job” could feel like a pointless waste of time. Thinking “I am finding aspects of my job that I enjoy” could feel reasonable.

You might find that some affirmations are right for you now, whereas others aren’t, but will be later on. For example, if you’re feeling ill, you can think “I am healing”. Later when you feel well again, you could find that thinking “I am healthy” is better. Earlier on, however, thinking “I am healthy” might have felt unbelievable.

Another example is that if you’re feeling unhappy now, but you want to be happy, then thinking “I can be happier” might be believable. After thinking this for a while, you could find “I am getting happier” is believable, and then later on “I am happy” is appropriate.

If some of the below affirmations are irrelevant or inappropriate to you, adapt or disregard them. I’ve written slight variations of the same affirmation, so you can choose those that best suit you.

Health and healing affirmations

I can heal.
I am healing.
I am getting healthier.
I am getting (or feeling) better.
My health is improving.
My (add a part of the body in here) is getting better (or healing or mending quickly…).
I am healthy.
I am a healthy person.
I am well.

Happiness affirmations

I can find (or I am finding) the answers to become happier (or feel more at peace or more content).
I am focusing more on the positive things in life.
I strive to be happier.
I am getting happier.
I am finding past times (or sports or hobbies…) that I enjoy.
I can focus (or I am focusing) more on the good qualities in myself and others.
I can find aspects of my work that I enjoy.
I am able to enjoy my work more.
I am feeling happier at work (or at home…).
I focus on the positives in life.
I am a happy person.
I am happy.

Success affirmations

I am becoming more successful.
I am attracting more success into my life.
I am successful.
I am a winner.
My life is on the up and up.
Whatever I put my mind to is a success.
I am finding more ways to make money using my talents, skills and knowledge.
I am attracting more money into my life.
Whatever resources I need to achieve my goals come to me when I need them.
I am getting more effective and efficient at my job (or achieving my goals…).
I am getting better at my job (or learning or communicating…).
I am great at my job (or learning or communicating…).
I attract into my life a wonderful job that I’m great at and I enjoy.
I can set achievable goals.
I am achieving more of my goals.
I am becoming (or I am) a goal achiever.
I achieve my goals.
I have great ideas (or products or services or equipment…) that people want and need.
I am full of great ideas (or I have many products…) that the world needs.
The right people receive my ideas (or products…) at the right time and place.
I do the right thing by others and they do the right thing by me.

Affirmations for learning, memory, intelligence and concentration

I am getting smarter and smarter.
I am very smart.
I am learning faster and faster.
I learn quickly.
My concentration is improving.
I have great concentration.
My memory is improving.
My mind is like a giant sponge for information.
I have a great memory.

Affirmations to help us let go and move on

It is safe for me to let go of the past that I no longer need.
It’s getting easier for me to let go of the past that I no longer need.
I am letting go of the past that I no longer need, and I am creating the future that I want.
I let go of the past that I no longer need, and I create the future that I want.
I am becoming more at peace with past events that I want to let go of.
I am at peace with the past that I no longer need.
I am moving on.
I have moved on.

written by Nyomi Graef

photo of a flock of pink birds flying by Liz Noffsinger and available from FreeDigitalPhotos.net

What are some ways to switch over to positive thinking? Try these easy techniques.

Use thought stopping techniques

As soon as we notice we’re thinking negatively think “Stop!”, and then change the thoughts to something more positive. Blinking and thinking “Stop!” at the same time, or just blinking alone, might also help. We’ll need to repeat this many times if the negative thoughts come back often, but it’s worth doing. If we persist with this technique, then in time the negative thoughts are likely to return less and less.

What positive thoughts can we substitute the negative ones with?

• A funny or uplifting joke, saying, poem, quote or picture…we’ve read, heard or seen
• Songs that make us feel good
• One or more happy memories
• Positive affirmations about health, success, relationships…
• Plans we’re making in order to achieve our goals
• A wish list that inspires and uplifts us
• Our goals having already been achieved, such as feeling happy on a vacation we want to go on, or getting a promotion at work
• Past successes we’ve had
• People, plants and pets…that make us happy
• Imagining practising a sport we enjoy, or working on a hobby or other pastime
• If we’re religious, a positive prayer might help uplift us

Challenge the negative thoughts

Like the thought stopping technique above, think “Stop!” and/or blink. This time, just before we start to consciously think positive thoughts, have a mini conversation with the negative thoughts.

The conversations could go something like the ones below, depending on the nature of the negative thoughts:

• “I’ve thought enough about this topic and I don’t need to think about it anymore. It’s a waste of time. I’m going to think about something pleasant now.”
• “These thoughts are rubbish/hurtful/nasty… and they make me feel awful. I’m now going to think about something uplifting instead.”
• “I don’t know what the answer is (or what to do, or what to say…) right now, but I don’t want to think about this anymore. I can think about it more later on, if need be.”

Ask ourselves where the thoughts have come from

When we notice we’re thinking a negative thought, ask ourselves where it came from. Did someone say it? Did we come up with the thought ourselves? Did we read it somewhere? Whatever the source of the thought, we can decide whether it’s a worthwhile thought, so keep thinking about it, or stop thinking the thought because it’s not true, upsetting, or a waste of time…

Changing negative thinking to positive thinking can occur straight away, or it can take time. If the negative thoughts have been ingrained for years, or have negative emotions attached to them, we’ll probably have to persevere. Put in the effort and keep going – the results are worth it.

… Once you replace negative thoughts with positive ones, you’ll start having positive results.”

- Willie Nelson

… Fill your mind with light, happiness, hope, feelings of security and strength, and soon your life will reflect these qualities.”

- Remez Sasson

written by Nyomi Graef

Dr. Keith Zullig and Rebecca White, from West Virginia University in the US, found that middle-school teenagers who are physically active and play on sports teams are more satisfied with their life and feel healthier than their inactive peers.

The authors studied the link between physical activity (including playing sport), life satisfaction and self-rated health together, for the first time, of 245 male and female students in grades 7 and 8. The students filled-in questionnaires to assess their physical activity level and satisfaction of life. They were also asked to describe their own health.

In boys, taking part in vigorous physical activity had no effect on life satisfaction or self-rated health. In girls, those who had done some vigorous activity in the last week were more satisfied with their life compared to girls who had not. Doing vigorous activity had no effect on girls’ self-rated health.

Playing on a sports team was linked to higher life satisfaction in both boys and girls. Boys were five times more likely, and girls 30 times more likely, to say their health was fair/poor when they were not playing on a sports team.

The authors conclude: “Our study demonstrates the benefits of youth sports participation on self-rated health and life satisfaction among young youth at a critical juncture in adolescent development. Our findings suggest that sports team participation may enhance school connectedness, social support and bonding among friends and teammates.”

The study was published online in Springer’s journal Applied Research in Quality of Life in September 2010. It’s the first study to show the benefits of sport in 12- 14-year-olds. The benefits of physical activity are well documented in teenagers, however middle school children are an understudied group in adolescent physical activity research.

Road rage can range from mild – such as pulling a finger sign – to serious – stabbings, beatings, and death. Controlling our temper while driving is vital for safe and happy travelling. Here are seven ideas to prevent road rage.

1. Don’t personalize other people’s bad driving
2. Be a compassionate and empathetic driver
3. Visualize feeling at peace while driving, and say positive affirmations
4. Don’t expect other drivers to always be courteous
5. Think of the consequences of road rage
6. Remember the benefits of keeping calm while driving
7. Be a safe and courteous driver

1. Don’t personalize other people’s bad driving

Often when other people drive badly, it’s not our fault. They might be stressed, angry, distressed, upset… before they got in their car to drive. To feel calmer after we experience their poor driving, we can take-on the attitude of “Their bad driving is their problem, not mine. I didn’t cause it. I’m not going to heighten the problem by feeling road rage. I choose my emotions and I choose to remain calm.”

2. Be a compassionate and empathetic driver

Ask ourselves why the driver is distracted, not concentrating, or driving erratically. Are they going to a funeral? Leaving the hospital after a loved one has died? Perhaps attending to an emergency?

There are countless reasons why people might be driving badly. If we shift our viewpoint from:
“They are driving badly because they are idiots, and idiots make me angry!” to
“I don’t know why they are driving badly. I’ll give them the benefit of the doubt and stay calm because I don’t know what situation they are in. They might not be idiots – they might be distressed, devastated, grieving…I might also drive like them if I was in their shoes.”

By changing our negative viewpoint to one of compassion and empathy we can lesser feelings of anger, so calm a potentially hostile situation.

3. Visualize feeling at peace while driving, and say positive affirmations

Imagine (visualize) feeling at peace and staying calm while we’re driving. Say positive affirmations to help us stay calm while we drive. Do these throughout the day both while we are driving and not driving.

Affirmations can include:

• I am getting calmer while driving.
• I can stay peaceful when I encounter bad drivers.
• I can choose my emotions and I choose to feel calm when I am around bad drivers.

4. Don’t expect other drivers to always be courteous

If we drive with the expectation that other drivers always have to let us us into their lane when we want to change lanes, always need to drive carefully and so on, we are likely to be let down when they don’t meet our expectations. Not having our expectations met can lead to road rage. Accept that there will be some drivers who are rude, pushy, distracted and so on. We are more likely to be calmer while driving if we have realistic beliefs about how other people drive.

5. Think of the consequences of road rage

Road rage can feel good for a while as we vent our frustration, but the benefits can be vastly outweighed by the possible consequences, such as:

• feeling tense, stressed and angry
• an increase in heart rate
• a rise in blood pressure
• having an argument or fight
• having an accident, and injuring or killing ourselves and others
• damaging or destroying our car and others’ cars or property
• getting a criminal record
• going to jail
• all the paperwork that comes with having an accident
• an increase in car insurance costs

When we start to feel road rage coming on, remember the possible consequences, take some deep breaths, and make a conscious effort to stay in control.

6. Remember the benefits of keeping calm while driving

There are many benefits of staying calm while driving. A few of these are that:

• we feel happier, less stressed, more peaceful…so have a more pleasant drive
• the people in the car with us feel happier…
• we lessen our risk of having a car accident, so injuring or killing ourselves and others, destroying our car or other people’s property…
• we avoid a criminal record and going to jail
• we avoid all the possible spin-offs from one or more of the above, for example extra tension in our relationships

7. Be a safe and courteous driver

How we drive affects how other drivers’ react. Drive safely and there’s less chance of getting into a fight or argument with another driver. Let people into our lane if they need to change into it – don’t speed-up and not let them in. Use our indicators when we change lanes, and change lanes smoothly, not erratically. Don’t tailgate. Stick to the speed limit.

Don’t drive when we’re over-tired. Studies have found that driving while tired is as dangerous as drink driving.

written by Nyomi Graef

Dr. Tracy Alloway, from the University of Stirling in Scotland, led a study of 1,200 people aged in their late teens to their sixties. Participants did psychological tests and questionnaires to test their working memory. The tests assessed how well people can process data and remember things at the same time.

The study found that the people with good working memories were more self-confident and positive than those whose working memories weren’t as good. The research also showed that happiness to do with work and relationships stems from good working memories.

Dr. Alloway said: “We found that people who have a high working memory tend to be more optimistic, more hopeful about life, more confident that they can cope with problems and adjust to situations.”

“People with a poor working memory tended to be more brooding and to spend more time fixated on problems when they arose in their life. People who brood tend to be depressed more often.”

To read the entire article, visit BBC News.

So how can we have a better memory? Read on for ideas.

Tips to improve memory

Keep mentally active

We need to keep our minds active or, like muscles, they weaken if we don’t use them enough. As they say, “use it or lose it”.

Challenge our mind — start a course, learn another language, do difficult crosswords…

Do memory exercises

There are plenty of techniques around to help us remember things. One technique is to create a short, imaginary story out of the things we need to remember, such as a shopping list. Visualize (imagine) the story as it unfolds. When we want to recall the items on our list, we remember the story and, therefore, the items as well.

Be physically active

Studies show that, generally, the more physically active a person is, the sharper their mind is.

A recent study found physically fitter children tend to have a bigger hippocampus (a part of the brain) and perform better on a memory test than their less-fit peers.

Our brains receive nutrients and oxygen via the blood. Exercise improves blood flow around the body (circulation), and helps prevent fatty deposits building-up inside the arteries and blood vessels. Healthy arteries and blood vessels combined with good circulation help our brain receive enough oxygen and nutrients, so help us think and concentrate well.

Have healthy eating habits

We can’t expect to have a good memory if we eat lots of junk food. If we want our brain to function well, we need to eat enough of what it needs.

Here are some healthy eating tips to be aware of, if we want to have a good memory.

Eat enough omega-3 fat

Our brain is mostly made of fat, of which a large proportion is omega-3 fat. The type and amount of fat we eat affects our memory, mood, concentration, intelligence and more. A lack of omega-3 fat can cause low mood, poor focus and poor memory.

For a good mind, mood and memory, eat enough omega-3 fat.

Get enough vitamin B

The B vitamins are vital for a sharp mind. People deficient in vitamin B can have a poor memory as a result. Boosting vitamin B intake to adequate levels can enhance memory in these instances.

CBN Health & Science reported in early September 2010 that taking a daily dose of vitamin B could help your memory, and could also delay the development of Alzheimer’s disease, according to a new Oxford University study.

The discovery that vitamin B can help stop brain shrinkage and also help people in the early stages of failing memory could lead to a treatment for Alzheimer’s disease.

Get enough vitamin C and E

Foodnavigator.com reports on one study that found vitamin E and vitamin C supplements have a “significant protective effect” against memory problems and loss of mental alertness, according to a Cornell University medical publication. The study found that the two vitamin supplements protect against loss of mental function due to heart disease (hardening of the arteries). The research was published in the journal Neurology.

Don’t get carried away with vitamin supplements though — overdosing can cause health problems.

Control blood sugar levels

Spikes in blood sugar can cause memory problems by affecting the part of the brain that helps form memories, a recent study published in the Annals of Neurology found.

How can we avoid spikes in blood sugar, so have more steady blood sugar levels? Here are some tips:

• Do regular physical activity. Exercise improves blood sugar regulation and is one of the best ways to control blood sugar.
• Eat a low glycemic index (GI) diet. In simple terms, the glycemic index is a ranking of how the foods we eat affect our blood sugar levels two or three hours after eating. A low GI diet includes plenty of foods with a low GI, such as peas, beans, lentils, carrots, wholegrain pumpernickel bread, and rolled oats. Low GI foods release blood sugar slowly into the bloodstream, keeping bloods sugar levels steady.
• Eat one or more high protein foods with all meals. Foods high in protein include meat (red and white), poultry, fish, eggs, nuts, cheese, tofu, beans, and lentils.
• Drink little or no soft drinks and other drinks that can cause a sharp rise in blood sugar levels, then a quick drop shortly after drinking them.
• Don’t skip meals.
• Eat a few small to medium sized meals throughout the day rather than one or two large meals.

Take memory boosting supplements

Supplements that have shown to help boost memory include lecithin, ginkgo biloba, brahmi, gotu kola, and ginger. Remember, supplements can have side effects, and they can interact with some prescription and non-prescription drugs, herbs and other supplements. Research supplements before taking them and/or talk to a relevant health professional.

Get enough sleep

A lack of sleep can result in a poor memory, and can make us foggy-headed, grumpy and drowsy. We must get enough good quality sleep to have a good memory, feel alert, and concentrate well.

Drink alcohol in moderation

Drinking lots of alcohol badly affects brain cells linked to memory. Drink low to moderate amounts of alcohol to avoid alcohol-related memory loss.

If you’re depressed, get suitable treatment

Depression can cause memory decline. Depression causes an increase in the chemical cortisol in the bloodstream. The increase can reduce the size of parts of the brain, including parts that affect memory. Get treated for depression, if this applies to you.

Avoid high levels of stress, anger and anxiety

These three emotions can all dull memory if they are too high and/or chronic. Seek help if you feel that anger, stress or anxiety might be badly affecting you.

written by Nyomi Graef

Although there is too little human research of chamomile to support its medicinal use, animal studies have found chamomile can reduce inflammation, speed wound healing, reduce muscle spasms, and promote sleep.

What is chamomile?
How can we buy chamomile?
How does chamomile work?
What is chamomile taken for?
What evidence is there that chamomile works for anxiety, insomnia and other problems?
Does chamomile have any side effects?
What medications can chamomile interact with?
Who should avoid taking chamomile?

What is chamomile?

Nutrition specialist Cathy Wong says chamomile is a flowering plant in the daisy family. It is native to Europe and Asia. The flowers are used medicinally.

According to MedlinePlus, German chamomile and English (Roman) chamomile are the two main types of chamomile used for health problems. They are believed to have similar effects on the body.

How can we buy chamomile?

We can buy chamomile as dried flowers (taken mostly as herbal tea), and in liquid extracts, capsules, tablets, and ointments and creams applied to the skin.

MedlinePlus says chamomile has been used as a douche, mouth rinse, tincture, and bath additive. Some natural medicines recommend a paste, plaster, or ointment with 3% to 10% chamomile flower heads.

How does chamomile work?

Chamomile:

• is antispasmodic (relaxes muscle spasms)
• is anti-inflammatory (reduces inflammation)
• is a mild sedative (calming agent)
• is an anticoagulant (prevents blood from clotting)
• speeds wound healing

The University of Maryland Medical Center (UMMC) says test tube studies have found that chamomile has antibacterial, antifungal, and antiviral properties.

What is chamomile taken for?

Internally chamomile has been taken for:

• anxiety
• stress
• relaxation
• sleep problems such as insomnia
• stomach and intestinal cramps
• menstrual cramps
• gas
• bloating
• indigestion
• nausea
• diarrhea
• irritable bowel syndrome (IBS)
• cystitis
• fever
• colic
• ulcerative colitis (inflammatory bowel disease)
• chest colds and stomach flu
• migraine
• Crohn’s disease
• muscles pain and spasms

Externally chamomile has been used on the skin and/or other parts of the body to help treat:

• abscesses
• canker sores
• conjunctivitis and other eye irritations (eye rinse)
• diaper rash
• gingivitis (gum inflammation)
• minor first degree burns
• mouth sores and mouth ulcers
• skin problems such as eczema and psoriasis
• teething pain (mouth rinse)
• wound healing

Visit MedlinePlus to see over 100 possible uses for chamomile based on tradition or scientific theories.

What evidence is there that chamomile works for anxiety, insomnia and other problems?

According to the UMMC, the most popular uses for chamomile in the United States are to help treat anxiety and insomnia. There have been few studies done on humans, but animal studies indicate that low doses of chamomile might relieve anxiety, while higher doses promote sleep.

The UMMC also says chamomile has been suggested as a treatment for gingivitis (gum inflammation) and mouth sores, but studies show conflicting evidence. When used as a mouthwash, chamomile has been found to prevent mouth sores linked with radiation and chemotherapy. Chamomile is often used in creams and ointments to soothe irritated skin, especially in Europe. Evidence suggests that chamomile might be a good treatment for eczema.

MedlinePlus says there is “unclear scientific evidence for this use” (“this use” referring to chamomile) for: sleep aid/sedation, heart problems, colds, diarrhea in children, eczema, gastrointestinal problems, hemorrhagic cystitis (bladder irritation and bleeding), hemorrhoids, colic, mouth ulcers/irritation, improving quality of life in cancer patients, skin inflammation, vaginitis (inflammation of the vagina), and wound healing. MedlinePlus also says there is “fair scientific evidence against this use” for post-operative sore throat/hoarseness due to intubation.

The website lists over 100 health problems and just before this list it advises that:

“The below uses are based on tradition or scientific theories. They often have not been thoroughly tested in humans, and safety and effectiveness have not always been proven. Some of these conditions are potentially serious, and should be evaluated by a qualified healthcare provider.”

The list of problems includes anxiety, insomnia, and stomach, intestinal and menstrual cramps.

The National Center for Complementary and Alternative Medicine (NCCAM) says:

“Chamomile has not been well studied in people so there is little evidence to support its use for any condition.

Some early studies point to chamomile’s possible benefits for certain skin conditions and for mouth ulcers caused by chemotherapy or radiation.

In combination with other herbs, chamomile may be of some benefit for upset stomach, for diarrhea in children, and for infants with colic.

NCCAM-funded research on chamomile includes studies of the herb for generalized anxiety disorder and abdominal pain caused by children’s bowel disorders.”

Does chamomile have any side effects?

Drugs.com says: “Animal studies report low toxicity with oral ingestion of chamomile.” The website warns that “Allergic reactions to chamomile are commonly reported.”

According to MedicineNet.com, when used as directed, chamomile is not expected to cause serious side effects. In the unlikely event you have an allergic reaction, see a doctor straight away. Symptoms of an allergic reaction to chamomile can include a:

• rash
• itching
• swelling
• dizziness and
• trouble breathing

If you notice any side effects, contact your doctor or pharmacist.

MedlinePlus says impurities in chamomile products are common and might cause bad effects, such as a skin rash. In large doses chamomile can cause vomiting.

The NCCAM warns that some people have eaten or come into contact with chamomile and then had anaphylaxis as a result. This is an uncommon but life-threatening allergic reaction.

What medications can chamomile interact with?

Before taking chamomile, check with your doctor if you are taking any herbs, or prescription and/or non-prescription drugs that might interact with chamomile, or you have any health problems that chamomile might worsen.

According to MedlinePlus, “chamomile interactions are not well studied scientifically.” The website says chamomile might interact with:

• alcohol
• antibiotics
• anticoagulants or anti-platelet drugs such as aspirin
• antidepressants
• antifungals
• antihistamines
• non-steroidal anti-inflammatory drugs (NSAIDS) such as ibuprofen or naproxen
• barbiturates such as phenobarbital
• benzodiazepines such as lorazepam (Ativan) or diazepam (Valium)
• drugs that affect blood pressure or blood sugar
• calcium channel blockers
• cardiac depressants
• cardiac glycosides
• central nervous system depressants
• diuretics
• drugs for diarrhea
• drugs for gastrointestinal problems
• drugs for high cholesterol
• drugs for ulcers
• drugs using the liver’s “cytochrome P450″ enzyme system
• narcotics such as codeine
• respiratory depressants
• SERM drugs like raloxifene (a prescription drug used for osteoporosis)
• tamoxifen (a prescription drug used for cancer)

The UMMC advises that chamomile might interact with:

• anticonvulsants such as phenytoin (Dilantin) and valproic acid (Depakote)
• birth control pills
• Fexofenadine (Seldane)
• herbs with a sedating effect, such as valerian, kava, and catnip
• drugs to treat insomnia

Who should avoid taking chamomile?

Chamomile should not be taken during pregnancy or breast feeding, says Cathy Wong. She also says chamomile shouldn’t be used two weeks before or after surgery.

Chamomile is part of the daisy plant family. Other plants in this family include ragweed, daisies, marigolds, and chrysanthemums. People allergic to other plants in the daisy family are more likely to react to chamomile than people not allergic to these plants.

MedlinePlus advises that chamomile might cause drowsiness or sedation. Use chamomile with caution when driving or operating heavy machinery.

MedlinePlus also says that chamomile might increase the risk of bleeding. Caution is advised in people with bleeding disorders or taking drugs that may increase the risk of bleeding. The dose might need changing, and an increase in blood pressure is possible.

According to MedicineNet.com, caution is advised if you have diabetes, alcohol dependence or liver disease.

written by Nyomi Graef

What is known is that cosmetic surgery can have side effects – severe pain, disliking the results, and, occasionally, death, to name just a few. Some people are happy with their cosmetic surgery, others are disappointed, and some die from it.

Results of studies of plastic and cosmetic surgery

A recent study by husband-and-wife team Professors Patrick and Charlotte Markey examined how a TV show on cosmetic surgery affected people’s opinions about these procedures.

Nearly 200 adults, with an average age of 20, watched either an ‘extreme makeover’ program about cosmetic surgery or a home improvement show. Afterwards participants were asked what they thought about cosmetic surgery.

Those who watched the ‘extreme makeover’ show were much more likely to be interested in cosmetic surgery afterwards, and have a more positive view of such surgeries.

Women were more likely to want cosmetic surgery than men, and viewers of the cosmetic surgery show were more likely to consider the procedure for themselves compared to those who watched the home improvement show.

Responses to the cosmetic surgery show included “inspirational” and “I saw an unhappy girl get her dreams.”

Charlotte Markey said: “What troubles me is that there’s no conclusive data that cosmetic surgery even makes people happier, what has been documented is that it makes repeat customers.”

“If plastic surgery makes you feel better about yourself, then why do you keep getting it done?” she asks. “This mindset is very similar to that of an anorexic wanting to lose just five more pounds.”

The study is published in the journal Body Image.

Time Health and Science reports on a study published in 2004 in the journal Plastic and Reconstructive Surgery. A team of three authors reviewed 37 previous papers on the psychological effects of cosmetic surgery. The papers dated back to 1960 and included over 3,300 participants in total. The authors concluded that most people do feel better psychologically after having cosmetic surgery, especially breast reductions. Only 3% to 14% of women who had breast reductions are unsatisfied afterwards.

Other procedures have had mixed results. At least four studies in different countries have found that women who get breast implants commit suicide at higher rates than women in the general population. One explanation for this, however, might be that women who are already thinking of suiciding are more likely than other women to want bigger breasts.

As for face lifts, Time says older people — those in their late 40s and above — tend to be happy after having them, but the Plastic and Reconstructive Surgery paper found that people under 40 who had face lifts were less likely to feel happier afterwards. In general, men — especially young men — who have cosmetic surgery are far less likely than women — especially older women — to be happy once they see the results in the mirror.

Heidi Montag’s issues with cosmetic surgery

What TV shows on cosmetic surgery don’t highlight are the side effects of such procedures. Twenty-three-year-old plastic surgery junkie Heidi Montag is a classic example. Last year the actress had 10 cosmetic surgery procedures in one day. The procedures included a breast enlargement, liposuction, chin reduction, ear pinning, mini brow lift, Botox, and fat injections in her cheeks and lips.

Months after her surgeries Heidi said she was still in severe pain from the breast enlargement. “I have major anxiety about it. I was taking painkillers but they weren’t working so I stopped. It hurt either way,” Heidi commented.

Heidi has problems exercising because of her huge G size breasts. The pain makes it hard to hug her dogs. Finding clothes to fit her bust is difficult, so she can only wear custom-made clothing. If this isn’t enough, Heidi nearly died from receiving too much of the pain killing drug Demerol during the surgery.

She’s now thinking of downsizing her huge breasts. Heidi said, “I’m obsessed with fitness but it’s impossible to work out with these boobs. It’s heartbreaking. I can’t live an everyday life.”

Jennifer Grey’s nose job nightmare

Another well known plastic surgery story is that of actress Jennifer Grey, star of the ’80s hit movie Dirty Dancing. Jennifer had a nose job in the early ’90s that made her almost unrecognizable. Wikipedia reports that the surgery was so bad that Jennifer needed a second plastic surgery to repair the damage. The result was a face so changed that even close friends didn’t recognize her, and the major change in her appearance badly affected her career.

Jennifer said, “I went in the operating room a celebrity, and came out anonymous. It was like being in a witness protection program or being invisible. I remember going to a restaurant where I had been going for years. I ran into people I knew and would say, ‘Hey.’ Nothing. I’ll always be this once-famous actress nobody recognizes… because of a nose job.”

Liposuction kills 26-year-old woman

On a Friday morning in 2007, 26-year-old Lauren James had liposuction on her thighs and buttocks in a clinic in Victoria, Australia. The Age reports that the $8,000 procedure seemed to go well, and she was discharged from hospital that afternoon.

Over the weekend Lauren experienced increasing pain. She had diarrhoea, and bleeding from the sites where the tubes that removed the fat had been inserted.

By Monday the pain had worsened. She was bruised and blistering, and her thighs were swelling.

Lauren’s partner, Simon, took her back to the clinic. She was prescribed 100 milligrams of the painkiller pethidine, and sent home.

Over the next 10 hours Lauren’s condition further declined. Simon repeatedly called the clinic, leaving urgent messages and speaking to various doctors, who reassured him that the symptoms were normal, but the doctors were wrong. Later that night Lauren died. The coroner found she died from infections and respiratory failure – complications from the liposuction surgery.

Simon hopes speaking-out will make others think twice before having cosmetic surgery. “It’s not what you see on television, or in glossy magazines where they only show the good parts. There are risks.”

“It’s marketed as a day procedure; people think it’s safe but it’s incredibly intrusive,” says Simon, who has launched a civil lawsuit against the clinic’s doctors for injury, loss and damage suffered after his partner’s death.

In August 2010 a Victorian coroner found that the post-operative care Lauren received at the Centre of Cosmetic and Plastic Surgery in North Caulfield was “wholly inadequate”.

Lauren’s death was entirely preventable. Had she received the proper after-care she needed, she would not have died from the liposuction.

Plastic surgery to boost happiness

Plastic surgery can have benefits. Deformities caused by injuries, burns and accidents…as well as some birth defects, can be corrected by plastic surgery, and can help people lead “normal” lives, avoid being bullied and teased, and boost self esteem and confidence. You’ve probably seen in the news the amazing work of doctors who’ve performed plastic surgery on people with abnormalities so that they can live a “normal” life.

On a personal note, I know a lady whose nose was accidentally broken when she was a young girl. The break caused a large bump on her nose that children poked fun of, calling her “hook nose”. She had a nose job to straighten her nose, which removed the bump. The teasing stopped, which made her feel happier.

Positive plastic surgery stories like these are usually about people who have had such surgery to correct noticeable problems or defects, not choose to have surgery to look more like their favourite superstar, or look “better” or “perfect”, when there was really nothing abnormal or wrong with them to begin with.

Be realistic in what cosmetic surgery can achieve. Weigh-up the pros and cons, know the possible side effects, and remember that it isn’t a “cure all”; cosmetic surgery won’t make people like us, make all our problems disappear, nor guarantee long-lasting happiness.

written by Nyomi Graef

Have good communication
Listen well
Make our friends feel good
Have enough in common
Put time into friendships
Be kind, considerate, respectful, tactful and thoughtful
Be honest
Focus on the good in our friends
Praise our friends
Be cautious with criticism
Practice the 50-50 guideline
Remember that body language and tone of voice are important
Be genuinely interested in our friends
Don’t betray trust and confidence
Avoid being overbearing, overwhelming and dominating
Laugh together
Avoid being judgemental
Practice anger management
Be cautious about changing things about our friends
Be loyal and supportive

Have good communication

Good communication is a cornerstone of happy friendships. We are often friends with people because we are on the same wavelength, and get along well together.

Some essentials of good communication are to think before we speak, and be sensitive to our friend’s feelings and situation. If you are unsure what to say, think of something to say and then imagine how you would feel if your friend said that to you. Would you feel angry? Sad? Happy? Be tactful, empathetic and kind.

Respect other people’s points-of-view, even if we disagree with them. We can’t expect to agree with everything everyone says, but we can respect different viewpoints.

Listen well

Good listeners pick up the unspoken meaning behind what people say; the subtle way things are said, what isn’t said but implied, unspoken concerns and so on. These are important.

Listen without constantly thinking about how we are going to respond. We don’t want to think about our reply so much that we lose focus on what the other person is saying.

Make our friends feel good

Most people want to be happy. Make others happy and they’ll want to be around us. Be upbeat and positive, and this happiness will rub off onto others.

People remember how we make them feel, so make them feel happy, and leave them with good memories.

… Let us be grateful to people who make us happy, they are the charming gardeners who make our souls blossom.”

- Marcel Proust

Have enough in common

If we don’t have something in common with our friends, is it worth keeping the friendship? I believe we need at least one thing in common with a friend, or we need to question whether we really are friends, and if it’s worth keeping the friendship.

Put time into friendships

Like any relationship, we need to put in the time to keep a friendship alive. We contact some friends often, some now and then, and others we don’t see for years, but we are still friends, and need to make time to nurture the friendship if we want it to continue.

Be kind, considerate, respectful, tactful and thoughtful

Nastiness breeds hostility, resentment and hatred, and destroys friendships. It’s like poison to a plant. Kindness is like a good fertilizer – it allows friendships to blossom and flourish.

… Let no one ever come to you without leaving better and happier. Be the living expression of God’s kindness: kindness in your face, kindness in your eyes, kindness in your smile.”

- Mother Teresa

… Treat people as if they were what they ought to be and you help them to become what they are capable of being.”

- Goethe

Be honest

Being honest with our friends builds trust. Sometimes we need to say honest things to our friends that they do not want to hear. They could get defensive, so be kind and tactful.

Focus on the good in our friends

Everyone has something good about them, so if we want to be friends with people, focus on their positive qualities, not their negative ones.

… Being happy doesn’t mean everything is perfect. It means you have decided to look beyond the imperfections.”

- Author Unknown

Praise our friends

Most of us want to feel we are good at something, look nice and do a good job. As they say, give praise where praise is due. Be sincere. Don’t praise too much though, we don’t want to overdo it.

… Surround yourself only with people who are going to lift you higher.”

- Oprah Winfrey

Be cautious with criticism

How we word criticism and how often we give it can make or break a friendship. Simple tweaks in how we word criticism can make a huge difference to how happy our friendships are. Be kind and tactful when wording criticism. Think constructive criticism, not destructive criticism.

Examples
“I think you’d look better in the other pair of trousers” instead of “Those trousers make you look like a whale.”

“Thank you for the meal. Maybe cook the chicken a little less next time for me please” rather than “That was the worst chicken meal I’ve had in my life. You’re a dreadful cook.”

Practice the 50-50 guideline

A person I once knew told me this guideline she applied to her friendships: for half the time let the other person talk, discuss their problems and so on, and for half the time you talk…This helps prevent one person from dominating the conversation. If, however, one person likes being more talkative in a friendship and the other one likes being quieter, this idea might not be relevant.

Remember that body language and tone of voice are important

What we say, how we say it, and body language all count. In fact tone of voice and body language can speak louder than words. If we say to a dog “I hate you, you are awful!” in a loving tone of voice the dog will probably wag it’s tail and want a pat. Say the same thing in an angry tone and we’ll get a very different (negative) response. Like dogs, people respond to tone of voice. Take babies, for example; they can’t understand what we say, but definitely respond to tone of voice and body language.

Be genuinely interested in our friends

If we don’t show an interest in our friends, they will probably notice. Be genuinely interested in their lives, hobbies, children…Everyone wants to feel their friends care about them, their loved ones, and what interests them.

Don’t betray trust and confidence

Don’t gossip. If a friend tells us something in confidence, keep it to ourselves. Obviously, if they do something illegal, immoral, or a danger to themselves or others… we might have to break their confidence.

… It takes years to build up trust, and just seconds to destroy it.”

- Author Unknown

Avoid being overbearing, overwhelming and dominating

These don’t make other people happy. An overload of any of these three and people might find us “all too much”, so avoid our company.

Laugh together

Laughter lifts our spirits and warms our souls. Sharing a laugh among friends can boost happiness and strengthen the bonds of friendship.

I think friends who share the same sense of humor and can make each other laugh are more likely to have a happier friendship compared to friends who have a different sense of humor and don’t laugh together.

Avoid being judgemental

Sometimes being judgemental can help friends avoid accidents, mistakes, and death. Other times being judgemental is unwise and unnecessary, and could cause resentment. How we word judgements and the tone of voice we use is important for the happiness of our friendships. Again, be tactful, thoughtful and considerate.

Practice anger management

A sure way to erode – possibly kill – a friendship is through poor anger management. No one wants to listen to temper tantrums, arguing and hostility…Have respectful disagreements. Read books, blog posts and articles on anger management, see a counsellor, or go on an anger management course, if need be.

Be cautious about changing things about our friends

If we have the idea of being “Mr Fix It” with our friends’ quirks and annoying habits, we might find that after a while they’ll get tired of us trying to change them, and stop being our friend. Sure, some little things that annoy us might be able to be changed, and not cause resentment. Other things, however, might never change or aren’t worth changing, so there’s no point in trying.

Be loyal and supportive

Show our friends we care by being loyal and supportive. Help them through tough times. Give friends a call or visit them when they are ill. Listen to them if they need to talk to you.

… Who finds a faithful friend, finds a treasure.”

- Jewish saying

… Remember, the greatest gift is not found in a store nor under a tree, but in the hearts of true friends.”

- Cindy Lew

… Many people will walk in and out of your life, but only true friends will leave footprints in your heart.”

- Author Unknown

written by Nyomi Graef

The idle vs busy tests

In the studies 98 college students completed two questionnaires. After finishing the first questionnaire they were told it would be 15 minutes before they could start the next one.

Students were given the choice of dropping their first completed questionnaire at one of either two locations – just outside the room (lazy option) or about a 12-minute return walk away (busy option). Either the same or different types of chocolate bars were offered as a reward at the two locations.

If the same snack bar was offered at both locations, most students (68%) chose the lazy option. If a different bar was offered at each location, then most (59%) chose the busy option.

In both studies those who walked the longer distance said they felt happier than those who sat waiting outside the exam room. This result supports Hsee’s theory that we’re happier when we’re busy.

The study was repeated, but this time the students were not given a choice of drop-off point – they were allocated either the busy or idle option. The same outcome occurred, that is the students given the busy option felt happier.

In a change to the first study, students were asked to assess a bracelet. They had a choice – spend 15 minutes sitting waiting being idle, or take the bracelet apart and rebuild it. Those given the option of rebuilding the bracelet into its original design largely chose to sit idle. This result is consistent with having an instinct for being idle.

Those students told they could re-make the bracelet into a second, equally attractive and useful design tended to re-make the bracelet. An excuse, however shallow, for activity appears to motivate us to do something. As before, those who spent the 15 minutes being busy said they felt happier than those who sat idle.

Professor Hsee said: “When given a choice between busyness and idleness, more people will choose busyness if there is a justification than if there is not, even if the justification is specious”.

“Busy people are happier than idle people, regardless of whether they choose to be busy or are forced to be busy.”


I believe many people keep busy to have a sense of purpose, and feel that they are achieving their goals. Being busy can help us feel important, needed and worthwhile, and helps prevent boredom — which all boost our happiness.


Professor Hsee and colleagues’ article is published in the July 2010 issue of the journal Psychological Science.

What is lemon balm?
How does lemon balm work?
How can we buy lemon balm?
What is lemon balm used for?
What evidence is there that lemon balm works for anxiety, depression, relaxation and insomnia?
Does lemon balm have any withdrawal symptoms?
Does lemon balm have any side effects?
What medications can lemon balm interact with?
Who should avoid taking lemon balm?

What is lemon balm?

Lemon balm is a member of the mint family. It is a flowering herb native to Europe and grown all over the world. Lemon balm leaves smell like lemons when rubbed together.

How does lemon balm work?

WebMD says lemon balm contains chemicals that have a sedative (calming) effect. Lemon balm might also be antiviral (kill viruses).

According to the University of Maryland Medical Center (UMMC), lemon balm also contains the chemical eugenal. This calms muscle spasms, numbs tissues, and kills bacteria.

Lemon balm leaves, oil and extract are used in food and drinks for flavoring.

How can we buy lemon balm?

The UMMC says lemon balm is sold as a dried leaf that can be bought in bulk. Lemon balm is also available as tea, and in capsules, extracts, tinctures, homeopathic remedies, oil, and aromatherapy oil (essential oil).

Some creams in Europe contain lemon balm. These are not sold in the United States.

Lemon balm tea can be applied to the skin with cotton balls.

What is lemon balm used for?

Lemon balm is taken internally for:

• anxiety
• stress
• relaxation
• depression
• nervousness
• irritability
• attention deficit hyperactivity disorder (ADHD)
• hysteria
• sleeping problems such as insomnia
• headaches
• digestive problems such as bloating, flatulence (gas), vomiting, indigestion, heartburn, colic and poor appetite
• Alzheimer’s disease
• period pain
• helping treat premenstrual syndrome (PMS)
• stimulating the menstrual period in women with absent or light periods
• cramps caused by irritable bowel syndrome (IBS)
• heart palpitations
• allergic reactions
• rapid heartbeat
• respiratory congestion
• chronic fatigue syndrome
• Graves’ disease (an autoimmune disease in which the thyroid is overactive)
• improving the immune system in people with autoimmune diseases

Lemon balm is applied to the skin for:

• blemishes
• chest pain
• cold sores
• fever blisters
• genital herpes
• hives
• insect bites
• shingles
• wound healing

What evidence is there that lemon balm works for anxiety, depression, relaxation and insomnia?

Naturopathic doctor and nutrition specialist Cathy Wong says 24 healthy volunteers took part in a study of valerian and lemon balm in 2006. The study found that this combination of herbs helped reduce participants’ anxiety during a stress-inducing lab experiment.

According to the UMMC, several studies have found that lemon balm combined with other calming herbs (such as valerian, hops, and chamomile) helps reduce anxiety and promote sleep. Few studies have examined lemon balm by itself, except for use on the skin. For example, in one study of people with minor sleep problems, those who took a herbal combination of valerian and lemon balm said they slept much better than those who took a placebo (dummy pill). Whether the result was caused by lemon balm or valerian (or the combination) is not clear from this and other studies. The same is true of a few studies of anxiety, which used a combination of herbs to reduce symptoms.

The UMMC also reports on another double-blind, placebo-controlled study of lemon balm. Eighteen healthy volunteers received two separate single doses of a standardized lemon balm extract (300 mg and 600 mg) or a placebo for 7 days. The 600 mg dose of lemon balm improved mood and increased calmness and alertness.

The Australian National University says: “There is no scientific evidence on whether lemon balm works for depression…Given the lack of scientific evidence, lemon balm cannot currently be recommended for depression. ”

Does lemon balm have any withdrawal symptoms?

Richard N. Podell, M.D. reported in Nutrition Science News the results of a study of valerian and lemon balm on 68 people with insomnia. Podell wrote that during the post-treatment washout period “daytime anxiety decreased after using valerian/lemon balm compared with placebo, with no indication of withdrawal or rebound symptoms.”

At the end of the article Podell says “while a few people are sensitive to these herbs, there are remarkably few adverse reports.”

Does lemon balm have any side effects?

MedicineNet.com says lemon balm might cause drowsiness. If drowsiness worsens or persists, contact your doctor.

What medications can lemon balm interact with?

Wong and the UMMC say lemon balm might interact with sedatives and thyroid medications. The UMMC advises that if you take either or both of these medications, ask your doctor before taking lemon balm.

MedicineNet.com recommends that:

Before using this product, tell your doctor or pharmacist of all prescription and nonprescription medications you may use, especially drugs that cause drowsiness.

The following drugs are then listed:

• anti-anxiety drugs
• antihistamines such as diphenhydramine
• anti-seizure drugs
• medicine for sleep
• muscle relaxants
• narcotic pain relievers such as codeine
• psychiatric medications
• sedatives
• tranquilizers

Many cough-and-cold products have ingredients that might cause drowsiness. Before using cough-and-cold medications, ask your doctor or pharmacist about the safe use of these products.

Who should avoid taking lemon balm?

MedicineNet.com recommends asking your doctor or pharmacist about the safe use of lemon balm.

The website also says:

• limit alcohol intake while using lemon balm. Alcohol might strengthen side effects such as drowsiness.
• take lemon balm with caution when doing tasks that need mental alertness, such as driving.
• caution is advised if you have diabetes, alcohol dependence and/or liver disease.
• lemon balm is not recommended for use by pregnant women.
• breast feeding while taking lemon balm is not recommended because of the possible risk to the infant.

Author Elaine Moore says lemon balm is not recommended for people with glaucoma.

written by Nyomi Graef

1. Actions and happiness
2. Formulas and recipes for happiness
3. Goals and happiness
4. Gratefulness and happiness
5. Helping others, giving, sharing and happiness
6. Kindness and happiness
7. Love, people and happiness
8. Possessions and happiness
9. Thoughts, attitudes, beliefs and happiness
10. Tough times, problems and happiness

1. Actions and happiness

“Happiness is not something readymade. It comes from your own actions.” – Dalai Lama

“Action may not always bring happiness, but there is no happiness without action.” – Benjamin Disraeli

“The good we do today becomes the happiness of tomorrow.” – William James

“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” – Albert Schweitzer

“The happiness of most people is not ruined by great catastrophes or fatal errors, but by the repetition of slowly destructive little things.” – Ernest Dimnet

“To forgive is the highest, most beautiful form of love. In return, you will receive untold peace and happiness.” – Robert Muller

“Happiness is not something you postpone for the future; it is something you design for the present.” – Jim Rohn

“Happiness is a choice that requires effort at times.” – Aeschylus

2. Formulas and recipes for happiness

“The grand essentials of happiness are something to do, something to love, and something to hope for.” – Allan K. Chalmers

“Happiness comes of the capacity to feel deeply, to enjoy simply, to think freely, to risk life, to be needed.” – Storm Jameson

“Happiness is when what you think, what you say, and what you do are in harmony.” – Mahatma Gandhi

“The way to happiness is: keep your heart free from hate, your mind from worry. Live simply, give much. Fill your life with love. Do as you would be done by.” – Buddha

“Man needs, for his happiness, not only the enjoyment of this or that, but hope and enterprise and change.” – Bertrand Russell

3. Goals and happiness

“If you want to be happy, set a goal that commands your thoughts, liberates your energy, and inspires your hopes.” – Andrew Carnegie

“If you want to live a happy life, tie it to a goal, not to people or things.” – Albert Einstein

“Happiness lies in the joy of achievement and the thrill of creative effort.” – Theodore Roosevelt

“Success is getting and achieving what you want. Happiness is wanting and being content with what you get.” – Bernard Meltzer

“True happiness comes from the joy of deeds well done, the zest of creating things new.” – Antoine De Saint-Exupery

“The key to happiness is having dreams; the key to success is making them come true.” – James Allen

“Happiness is a direction not a place.” – Sydney J. Harris

“Happiness is a journey not a destination.” – Ben Sweetland

“Happiness is not a goal; it is a by-product.” – Eleanor Roosevelt

“Happiness is not a destination. It is a method of life.” – Burton Hills

“People take different roads seeking fulfilment and happiness. Just because they’re not on your road doesn’t mean they’ve gotten lost.” – H. Jackson Browne

4. Gratefulness and happiness

“Gratefulness is the key to a happy life that we hold in our hands, because if we are not grateful, then no matter how much we have we will not be happy because we will always want to have something else or something more.” – David Steindl-Rast

“We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have.” – Frederick Keonig

“Man is fond of counting his troubles, but he does not count his joys. If he counted them up as he ought to, he would see that every lot has enough happiness provided for it.” – Fyodor Dostoevsky

“Enjoy the little things, for one day you may look back and realize they were the big things.” – Robert Brault

“The best way for a person to have happy thoughts is to count his blessings and not his cash.” – Author Unknown

“Happiness will never come to those who fail to appreciate what they already have.” – Author Unknown

5. Helping others, giving, sharing and happiness

“Happiness comes when your work and words are of benefit to yourself and others.” – Buddha

“Happiness cannot come from without. It must come from within. It is not what we see and touch or that which others do for us which makes us happy; it is that which we think and feel and do, first for the other fellow and then for ourselves.” – Helen Keller

“Happiness comes from spiritual wealth, not material wealth… Happiness comes from giving, not getting. If we try hard to bring happiness to others, we cannot stop it from coming to us also. To get joy, we must give it, and to keep joy, we must scatter it.” – John Templeton

“Happiness is a by-product of an effort to make someone else happy.” – Gretta Brooker Palmer

“Happiness is not so much in having as sharing. We make a living by what we get, but we make a life by what we give.” – Norman MacEwan

“Happiness held is the seed; happiness shared is the flower.” – Author Unknown

“Make happy those who are near, and those who are far will come.” – Chinese Proverb

“Happiness adds and multiplies as we divide it with others.” – A Nielsen

“Happiness is a perfume you cannot pour on others without getting a few drops on yourself.” – Ralph Waldo Emerson

“Happiness is like a kiss…you must share it to enjoy it.” – Bernard Meltzer

6. Kindness and happiness

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” – Dalai Lama

“Those who bring sunshine into the lives of others cannot keep it from themselves.” – James M. Barrie

“Happiness cannot be travelled to, owned, earned, worn or consumed. Happiness is the spiritual experience of living every minute with love, grace and gratitude.” – Denis Waitley

“Everything is material for the seed of happiness, if you look into it with inquisitiveness and curiosity. The future is completely open, and we are writing it moment to moment. There always is the potential to create an environment of blame — or one that is conducive to loving-kindness.” – Pema Chodron

7. Love, people and happiness

“Life is to be fortified by many friendships. To love and be loved is the greatest happiness of existence.” – Sydney Smith

“We humans are social beings. We come into the world as the result of others’ actions. We survive here in dependence on others. Whether we like it or not, there is hardly a moment of our lives when we do not benefit from others’ activities. For this reason it is hardly surprising that most of our happiness arises in the context of our relationships with others.” – Dalai Lama

“There is only one happiness in life, to love and be loved.” – George Sand

“Let us be grateful to people who make us happy; they are the charming gardeners who make our souls blossom.” – Marcel Proust

“Whoever is happy will make others happy too.” – Anne Frank

“The best way to cheer yourself up is to try to cheer somebody else up.” – Mark Twain

“Don’t rely on someone else for your happiness and self worth. Only you can be responsible for that. If you can’t love and respect yourself no one else will be able to make that happen. Accept who you are – completely, the good and the bad – and make changes as YOU see fit, not because you think someone else wants you to be different.” – Stacey Charter

“The amount of happiness that you have depends on the amount of freedom you have in your heart.” – Thich Nhat Hanh

8. Possessions and happiness

“It is not how much we have, but how much we enjoy that makes happiness.” – Charles Haddon Spurgeon

“Happiness resides not in possessions and not in gold. Happiness dwells in the soul.” – Democritus

“Often people attempt to live their lives backwards; they try to have more things, or more money, in order to do more of what they want, so they will be happier. The way it actually works is the reverse. You must first be who you really are, then do what you need to do, in order to have what you want.” – Margaret Young

“The essence of philosophy is that a man should so live that his happiness shall depend as little as possible on external things.” – Epictetus

9. Thoughts, attitudes, beliefs and happiness

“It isn’t what you have, or who you are, or where you are, or what you are doing that makes you happy or unhappy. It is what you think about.” – Dale Carnegie

“Happiness is an attitude of mind, born of the simple determination to be happy under all outward circumstances.” – J. Donald Walters

“A happy person is not a person in a certain set of circumstances, but rather a person with a certain set of attitudes.” – Hugh Downs

“Happiness is something that you are and it comes from the way you think.” – Wayne Dyer

“The mind is its own place, and in itself, can make heaven of hell, and a hell of heaven.” – John Milton

“We think a happy life consists in tranquility of mind.” – Marcus T Cicero

“Wisdom is the supreme part of happiness.” – Sophocles

“The reason people find it so hard to be happy is that they always see the past better than it was, the present worse than it is, and the future less resolved than it will be.” – Marcel Pagnol

“There is only one cause of unhappiness: the false beliefs you have in your head, beliefs so widespread, so commonly held, that it never occurs to you to question them.” – Anthony de Mello

“There is only one way to happiness and that is to cease worrying about things which are beyond the power of our will.” – Epictetus

“A man’s as miserable as he thinks he is.” – Seneca

“Happiness is a function of accepting what is.” – Werner Erhard

“Most folks are about as happy as they make up their minds to be.” – Abraham Lincoln

“Misery is almost always the result of thinking.” – Joseph Joubert

10. Tough times, problems and happiness

“A happy life consists not in the absence, but in the mastery of hardships.” – Helen Keller

“Happiness is not the absence of problems, but the ability to deal with them.” – Jack Brown

“When one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one which has been opened for us.” – Helen Keller

“The basic thing is that everyone wants happiness, no one wants suffering. And happiness mainly comes from our own attitude, rather than from external factors. If your own mental attitude is correct, even if you remain in a hostile atmosphere, you feel happy.” – Dalai Lama

“The truth is that our finest moments are most likely to occur when we are feeling deeply uncomfortable, unhappy, or unfulfilled. For it is only in such moments, propelled by our discomfort, that we are likely to step out of our ruts and start searching for different ways or truer answers.” – M. Scott Peck

“The best years of your life are the ones in which you decide your problems are your own. You do not blame them on your mother, the ecology, or the president. You realize that you control your own destiny.” – Albert Ellis

“All seasons are beautiful for the person who carries happiness within.” – Horace Friess

“The greater part of happiness or misery depends on our dispositions, not our circumstances.” – Martha Washington

“One joy scatters a hundred griefs.” – Chinese Proverb

photo of sunset in the mountains by Evgeni Dinev and available from FreeDigitalPhotos.net

According to Slagle, glutamine is often low in people with yeast overgrowth (candida). This depletion is partly responsible for the “brain fog” they feel.

Could glutamine supplements improve your mind and mood?

What is glutamine and how does it work?
Can we buy glutamine supplements?
Which foods are good sources of glutamine?
What is glutamine taken for?
What evidence is there that glutamine works?
Does glutamine have any side effects?
What medications can glutamine interact with?
Who should avoid taking glutamine?

What is glutamine and how does it work?

Glutamine is an amino acid in our bodies. Amino acids are the building blocks of protein.

WebMD says glutamine is made in our muscles. The blood distributes glutamine to the organs that need it.

Glutamine might help gut function, the immune system, and other vital processes in the body, especially in times of stress.

Glutamine provides “fuel” (nitrogen and carbon) to cells in the body. Glutamine is needed to make other chemicals in the body, such as other amino acids and glucose (sugar).

After surgery or injury we need nitrogen to repair the wounds and keep the organs functioning. About one third of this nitrogen comes from glutamine.

Muscle wasting can occur if the body uses more glutamine than the muscles can make, such as during times of stress. This can happen in people with HIV/AIDS. Taking glutamine supplements might keep glutamine at healthy levels in the body.

Some chemotherapy can lower glutamine levels in the body. Glutamine treatment might help prevent chemotherapy-related damage by maintaining the life of affected tissues.

The University of Maryland Medical Center (UMMC) says glutamine is needed to remove excess ammonia – a common waste product in the body. Glutamine also appears to be vital for normal brain function.

Can we buy glutamine supplements?

Yes, we can buy glutamine supplements. They are sold in tablet, capsule, liquid, and powder form. In Australia we can buy them from health food stores and some pharmacies.

Which foods are good sources of glutamine?

Foods that contain glutamine include:

• meat (including poultry)
• fish and seafood
• milk
• yoghurt
• cheese
• eggs
• beans
• tofu

What is glutamine taken for?

Glutamine supplements have been used for many things such as:

• stress
• anxiety
• depression
• increase energy levels
• moodiness
• improving memory, focus and concentration
• attention deficit hyperactivity disorder (ADHD)
• irritability
• insomnia
• enhancing exercise performance
• helping people with AIDS absorb nutrients better and gain weight
• bowel diseases such as ulcerative colitis, Crohn’s disease, irritable bowel syndrome (IBS) and colon inflammation
• relieving the symptoms of alcohol withdrawal
• reducing swelling and soreness in the mouth, and diarrhea caused by chemotherapy for cancer
• preventing infections, especially after intense exercise and infections linked to surgery
• boosting the immune system
• improving wound healing, such as helping burns heal faster
• enhancing recovery after bone marrow transplants or bowel surgery
• helping reduce the rate of death of critically ill people and those who’ve suffered trauma
• nerve pain (neuropathy)
• a urinary problem called cystinuria
• sickle cellanemia

Note: there has been little or no research done on glutamine on many of the above problems, so how effective glutamine is for these is unknown.

What evidence is there that glutamine works?

A study on bone marrow transplant patients found glutamine made the patients more “vigorous, less angry and fatigued.”

Researchers at Boston Women’s Hospital, Massachusetts, gave healthy volunteers between 40 and 60 grams of glutamine a day for five days. Glutamine was found to be safe, and participants could solve problems better in performance tests. The amino acid supplement might work soon after starting it, and have a greater effect over time. The results of both studies were published in the Journal of Parenteral and Enteral Nutrition.

Does glutamine have any side effects?

Drugs.com says the more common side effects of glutamine might include:

• cough or hoarseness
• frequent urge to defecate
• straining while passing stools

Drugs.com lists many less common side effects of glutamine. The website says: “Although not all of these side effects may occur, if they do occur they may need medical attention.

Check with your doctor immediately if any of the following side effects occur”, above a list of nearly 30 side effects including:

• blood in the urine
• problems swallowing
• fainting
• frequent and painful urination
• breathing problems such as rapid, shallow breathing or shortness of breath

Under the above list is another list of less common side effects. Drugs.com says that:

“Some side effects may occur that usually do not need medical attention. These side effects may go away during treatment as your body adjusts to the medicine. Also, your health care professional may be able to tell you about ways to prevent or reduce some of these side effects. Check with your health care professional if any of the following side effects continue or are bothersome or if you have any questions about them:”

Over 50 less common side effects follow including:

• body aches or pain
• sneezing
• skin problems such as blisters, coldness, hives, stinging or itching
• swelling of, for example, the legs, arms or face
• vomiting

WebMD says:

“Glutamine is POSSIBLY SAFE for most adults and children when taken by mouth, but the potential side effects of glutamine are not known.

Adults should avoid using more than 40 grams of glutamine daily. Children, age [sic] 3 to 18, should not be given doses that are larger than 0.65 grams per kg of weight per day. Not enough is known about the safety of higher doses in children.”

According to the UMMC:

“Glutamine appears to be safe in doses up to 14 g or higher per day.”

What medications can glutamine interact with?

WebMD says glutamine can or might interact with:

• lactulose, which helps reduce ammonia in the body
• cancer medications
• anticonvulsants (medications to prevent seizures)

Who should avoid taking glutamine?

The NHIOnDemand says:

“Be sure to tell your pharmacist, doctor, or other health care providers about any dietary supplements you are taking. There may be a potential for interactions or side effects.”

“If you have liver failure, talk to your doctor before taking this dietary supplement.”

According to Drugs.com, glutamine might worsen liver disease.

To date, studies of glutamine were only done on adults, so whether or not children and seniors react badly to glutamine is unknown.

Not enough is known about the risks of glutamine on pregnant or breastfeeding women. WebMD says stay on the safe side and avoid taking it, if this applies to you.

If you are sensitive to MSG, you might also be sensitive to glutamine. This is because the body converts glutamine to glutamate.

Glutamine might cause mental changes in people with mania. Avoid taking glutamine if you have mania.

There is concern that glutamine might increase the likelihood of seizures in some people. Avoid using glutamine if you have seizures.

written by Nyomi Graef

“Supplementing 500 to 1,000mg [of GABA], once or twice a day, is a highly effective natural relaxant,” according to Holford. But what does the evidence say about how good GABA supplements are to calm people down? Although the evidence is mostly anecdotal, using a GABA supplement to boost GABA levels in people who are stressed and anxious can lead to a more relaxed and focused mind.

What is GABA and how does it work?
What are GABA supplements taken for?
What evidence is there that GABA supplements relax people?
What causes people to have low levels of GABA?
Do GABA supplements have any side effects?
What medications can GABA interact with?
Who should avoid taking GABA?
How can we test to see if we are low in GABA?

What is GABA and how does it work?

GABA (gamma-aminobutyric acid) is an amino acid. It is the main inhibitory (calming) neurotransmitter in the brain. Neurotransmitters are chemical messengers between neurons (nerve cells). Our bodies make GABA from glutamine – a vital amino acid in the brain. Amino acids are the building blocks of proteins.

GABA is a natural calming and anti-epileptic agent. It is vital for proper brain functioning. GABA also helps our bodies make endorphins – chemicals that make us feel happy.

Holford says GABA influences our mood because it reduces high levels of the hormones adrenalin, noradrenalin and dopamine, and it affects the neurotransmitter serotonin. Having enough GABA in our brain is linked to being relaxed and happy. Having too little GABA is linked to the sleeping problem insomnia, and feeling anxious, stressed, tense and depressed.

Dr. Michael Murray says when people are nervous or anxious their brains produce more beta brain waves than alpha brain waves. Taking GABA increases the amount of alpha waves. Alpha waves are linked to clear thinking, good focus and being in “the zone” or “the flow”. In these mind states, in which we are focused, calm and productive, we have high amounts of alpha brain wave activity.

GABA is popular among bodybuilders because it can increase the level of human growth hormone.

What are GABA supplements taken for?

GABA has been used as a supplement for many things such as:

• stress
• nervousness
• anxiety
• depression
• panic attacks
• helping us relax
• improving focus
• clearer thinking
• attention deficit hyperactivity disorder (ADHD)
• insomnia
• calming racing thoughts
• pain relief
• epilepsy
• hypertension (high blood pressure)
• helping lose excess body fat
• helping promote body building

What evidence is there that GABA supplements relax people?

According to freelance writer Laura Owens:

“The brain…has an elaborate structure designed to isolate and protect it against invading toxins, chemicals and potentially harmful substances. This mechanism of self-protection is called the blood-brain barrier.

Little is known about how well GABA actually penetrates the blood-brain barrier to produce the desired calming affect. Most positive evidence in this regard has been anecdotal. (Braverman, E. Pfeiffer, C. The Healing Nutrients Within. Keats Publishing, New Canaan, Connecticut. 1987). An alternative to supplementing with GABA is to take the amino acid L-theanine or to regularly eat GABA-boosting foods.

GABA,… often low in people who suffer with anxiety and depression, increases during yoga.”

The Denver Naturopathic Clinic (DNC) says on its website:

“A search on the term GABA on PubMed today (October 7, 2004) brings up a list of 43,859 published papers. Only a handful of these papers focus on using GABA orally as a nutritional supplement. Some nutritional writers suggest a conspiracy on the part of the drug industry to suppress GABA research so as to promote their drugs such as Valium. A more likely explanation rests in the fact that the common belief among scientists is that GABA will not cross the blood brain barrier. If GABA does not reach the brain, it will have no effect. Although I have found no direct published evidence proving that oral GABA changes brain levels of GABA, some scientists assume that with large enough doses some may cross over. This amount may vary from person to person, their nutritional status, physical conditioning and activity level.”

Owens quotes Dr. Eric Braverman, an authority on brain chemistry, as saying: “The more GABA-producing foods you eat, the more you will be able to create.”

Owens lists the following GABA-producing foods:

• almonds
• bananas
• beef liver
• broccoli
• brown rice
• halibut
• lentils
• oranges and other citrus fruits
• rice bran
• spinach
• tree nuts
• walnuts
• whole wheat and other whole grains such as whole oats

Owens also says that fish (especially mackerel) and wheat bran have the highest concentration of naturally occurring GABA, according to a 2008 article in Supplement News.

What causes people to have low levels of GABA?

Clinical nutritionist Blake Graham says factors that reduce GABA levels in our bodies include:

• a lack of glutamine (the precursor of GABA)
• low levels of vitamins B1 and B6, and the minerals zinc, manganese and iron
• chronic stress
• chronic pain
• not enough sleep
• low levels of the hormone progesterone
• exposure to mercury and lead
• alcohol withdrawal
• high amounts of caffeine
• excessive electromagnetic radiation
• too much loud noise

Do GABA supplements have any side effects?

GABA supplements are generally safe. They might increase the heart rate when first taken, and cause sleepiness or drowsiness the day after taking them.

If you use GABA, take a balanced amount because the side effects of high doses of GABA can include:

• an increase in anxiety
• numbness in the face
• feeling tingly, tickly and/or itchy
• nausea
• vomiting
• an increase in blood pressure
• an increase in breathing rate
• fidgeting and not being able to sit still
• a flushing sensation
• an increase in plasma growth-hormone levels and prolactin

What medications can GABA interact with?

The DNC says be cautious if taking GABA with any drug that affects GABA pathways in the brain. These drugs include – but are not limited to – :

• barbiturates
• the anti-anxiety drugs benzodiazepine tranquillisers and
• alcohol

Who should avoid taking GABA?

According to the DNC:

• people with bipolar or unipolar depressive disorders should not take GABA.
• GABA might cause sleepiness, so do not drive or operate machinery heavy machinery while taking it, until you at least know how it affects you.
• GABA has not been tested in pregnant or breast-feeding women, children, or people with liver or kidney disease.

How can we test to see if we are low in GABA?

A doctor can give you a urine or saliva test to find out whether or not you are low in GABA.

written by Nyomi Graef

Remember why you want to lose weight
Think of the downsides of not losing weight
Put up inspirational pictures, sayings, quotes and affirmations in your home and workplace
Enjoy your food
Imagine the positive outcomes that you want from losing weight
Many barriers to weight loss are probably temporary and can be overcome
Keep going after setbacks
Set small and large weight loss goals
Reward yourself often
Use positive self talk
Praise yourself often
Be patient with and committed to your weight loss
Be around supportive people
Have a weight loss buddy
Read motivational weight loss stories
Forget the past and focus on the now
Remember that one weight loss plan does not suit everybody
Remember your positive qualities

Remember why you want to lose weight

Often thinking of the benefits of why you want to lose weight can help motivate you to lose weight and help you be happier while losing weight.

Benefits might be to:

• have more energy
• fit into clothes you like
• be more confident
• feel more attractive
• have less health problems
• do a physical activity that you like without getting puffed or stopping often

Regularly read your benefits of losing weight. Put them somewhere where you’ll be able to get to them easily, such as in the top drawer in your kitchen or on top of your bedside table. When you feel like stopping losing weight, read the reasons to help motivate you to continue.

Think of the downsides of not losing weight

Downsides might be:

• not having enough energy to do what you want to do
• health problems caused by being overweight
• feeling less confident and attractive than you would like to be

Put up inspirational pictures, sayings, quotes and affirmations in your home and workplace

Put these up on the fridge and office walls to boost your spirits and inspire you to keep going, especially when the going gets tough.

Enjoy your food

Eating can be one of the great joys in life. Obviously if we don’t enjoy what we eat, we are likely to stop eating it, so make the effort to find healthy foods that you also like.

Our taste buds can take time to adapt to new flavours, so we might find the new foods hard to eat for a while. Persist – the benefits of healthy eating and weight loss are worth it.

Imagine the positive outcomes that you want from losing weight

What we often imagine (visualize) can happen, so visualize what you want from your weight loss.

Things to visualize might include:

• friends and family praising you on how good you look losing weight
• fitting into the smaller sized clothes you’ve been wanting to wear for a while
• feeling fit and energetic while running around with your kids/playing sport/walking…
• enjoying eating healthy and tasty meals that look delicious

Many barriers to weight loss are probably temporary and can be overcome

There are many barriers to losing weight. Lots can most likely be overcome. Below are some common barriers to losing weight, with ideas on how to overcome them.

• Don’t like healthy eating? Eating healthier foods might be hard at first, but in time you can grow to enjoy the new flavours and want to eat them.
• Find healthy eating dull and boring? There are plenty of great easy recipes to make healthy food tasty. With some herbs and spices, sauces and imagination…you can turn boring “rabbit food” into delicious delights.
• Don’t like fruit and veg? Know how to pick ripe and delicious fruit and vegetables, and make them into tasty recipes.
• Exercise is hard and you don’t like it. Exercise can be hard at first. The fitter you become the easier it is to exercise and the more likely you are to enjoy exercise. Start off gently and slowly if need be, and persist through tough times. Increase your level of exercise gradually to prevent pain, injuries and burn-out.
• Don’t feel like exercising? After exercising for a few months it can become a habit that you want to do, not feel like something that you should do, but don’t really want to. Remember the benefits of exercising. Make exercise fun – vary your exercises, have an exercise buddy, exercise to music, in beautiful surroundings…

Keep going after setbacks

Whether it’s eating a large packet of chips, eating too much when you go out, or eating all the cookies in the cookie jar in one sitting, don’t overdramatize setbacks by deciding to stop losing weight altogether. So you slipped-up. It happens. Forgive yourself and aim to do better next time. Don’t stop losing weight – get back on track after setbacks and keep going.

Set small and large weight loss goals

Goals help keep you on track and help motivate you. Review your weight loss goals regularly (daily/weekly/monthly…)

If unexpected problems come up, your goals might need adapting. Make your weight loss goals flexible in case this happens.

As I’ve mentioned in previous blog posts, use the SMART technique for goal setting. SMART stands for:

• Specific
• Measurable
• Achievable
• Realistic
• Time-based (set a date you want to achieve each goal by)

Below are some examples of goals using the SMART technique:

• Eat at least 2 serves of fruit every day by the beginning of (add month and year here).
• Eat at least 5 serves of vegetables every day by the end of (add month and year here).
• Exercise for at least 20 minutes 3 days a week by (add date here).
• Exercise for at least 20 minutes 4 days a week by (add date here).
• Exercise for at least 30 minutes 5 days a week by (add date here).
• Lose half to one kilo a week by (add date here).
• By (add date here), fit into the black jeans in the closet not worn for years.

Reward yourself often

Give yourself a pat on the back whenever you achieve a goal and do a good job. Rewards for weight loss don’t have to be large and expensive. They can be little things like watching a DVD, having a cup of your favorite tea or buying something inexpensive for yourself.

Use positive self talk

Negative self talk hinders you and makes you feel bad. Positive self talk encourages you, motivates you and helps you.

Examples of positive self talk might include:

• “I can make healthy, delicious meals that I enjoy.”
• “Just because I’ve failed at weight loss in the past doesn’t mean I’ll always fail. I can lose weight.”
• “If others can lose weight and keep it off, I can too.”
• (When you have a set-back) “This is just a minor set-back. I will keep going. I will refocus and get back on track.”
• “I can find exercises that are fun and good for me.”

Praise yourself often

Criticism can make you feel bad and can hinder your weight loss. Praise, on the other hand, can help you achieve your weight loss goals, and boost your self esteem, confidence and happiness.

Be patient with and committed to your weight loss

The weight took time to put on, so it will take time to lose. Commit to your weight loss, even if it takes months or years to lose the weight.

Be around supportive people

Avoid negative people who put you down and don’t believe in you. Surround yourself with people who boost your confidence, make you feel good and praise you.

Have a weight loss buddy

A weight loss buddy is a great help for your weight loss. They can cheer you up when you’re down, help keep you on track and more. Your buddy might also be losing weight, so you can help each other fight the battle of the bulge.

Read motivational weight loss stories

Motivational weight loss stories in magazines, online, books… help inspire and motivate you. If they can lose weight and keep it off, you can too.

Get weight loss tips from people who’ve succeeded in losing weight and keeping it off long-term.

Forget the past and focus on the now

Put whatever weight loss failures you’ve had behind you and start afresh. Carrying around the past that you no longer need burdens you. Let it go. Focus on the now and create the future that you want.

Remember that one weight loss plan does not suit everybody

There are many ways to lose weight. The ones that work long-term should be healthy, enjoyable, sustainable, realistic, and tailored to suit each of us in regards to any health problems, injuries, allergies, food sensitivities…that we have. For best results, a weight loss plan should include both healthy eating and physical activity.

Remember your positive qualities

You are far more than your body weight. You might be a good listener, friend, parent, brother or sister, uncle or aunt… Don’t let your body weight define you.

written by Nyomi Graef

Does vitamin D help treat major depression?
Why do we need vitamin D?
How do we get vitamin D?
Who is most at risk of vitamin D deficiency?
How can we know if we lack vitamin D?

A study published in the Australian and New Zealand Journal Of Psychiatry found 53 patients in a psychiatric clinic in Australia, with bipolar disorder, depression, post-traumatic stress disorder or schizo-affective disorder, had vitamin D levels about 29% lower than a group with no mental illness. The findings prompted researchers to question whether vitamin D supplements could reduce mental illness.

Vitamin D deficiency might also badly affect senior citizens. In May 2010
Reuters Health reported new research showing that older people with lower levels of vitamin D in their blood are more prone to depression than people with sufficient levels of this vitamin.

Reuters noted that many studies recently highlighted the potential health benefits of vitamin D, and the potential risks of deficiency. Low vitamin D levels have been linked to heart disease, stroke, high blood pressure, and asthma.

Lack of vitamin D is common in senior citizens. It has been linked to fractures, worse physical function, greater frailty, and many chronic illnesses.

In the current study, Dr. Luigi Ferrucci of the National Institute on Aging in Baltimore and colleagues looked at whether there’s a link between low vitamin D levels and depression in older people. They followed 531 women and 423 men aged 65 and older over six years in the InCHIANTI Study.

Furrucci’s research found that women with low vitamin D, who weren’t depressed at the beginning of the study, were twice as likely to become depressed over the next six years as the women who had sufficient levels of the nutrient. Similar patterns were seen for men, but the link wasn’t as strong, and in some cases might have been due to chance.

Women who lacked vitamin D showed a worse decline in mood compared to women with adequate vitamin D. This decline could have tipped the scale into a diagnosis of depression.

Furrucci and colleagues noted that the study does not prove that low vitamin D levels cause depression. People with low levels of the nutrient might have other characteristics that make them more likely to become depressed.

Still, the authors’ suggest that preventing

“vitamin D deficiency in the elderly may become in the future a strategy to prevent the development of depressive mood in the elderly and avoid its deleterious consequences on health. In addition, normalization of vitamin D levels may be part of any depression treatment plans in older patients.”

Does vitamin D help treat major depression?

According to John Jacob Cannell MD, Executive Director of the Vitamin D Council,:

“Major depression is associated with low vitamin D levels and that depression has increased in the last century as vitamin D levels have surely fallen.

…Depression is associated with heart disease, hypertension, diabetes, rheumatoid arthritis, cancer and low bone mineral density, all illnesses thought to be caused, in part, by vitamin D deficiency.

…Vitamin D has profound effects on the brain including the neurotransmitters involved in major depression.

…Vitamin D may help major depression. It is too early to say.”

The Vitamin D Council predicts that monitoring vitamin D and calcium levels in the blood, along with treatment with vitamin D3, will become routine and will help vitamin D deficiency-associated diseases such as: autism, autoimmune illness, cancer, chronic pain, depression, diabetes, heart disease, hyperparathyroidism, hypertension, influenza, myopathy (neuromuscular disorders), and osteoporosis.

Why do we need vitamin D?

Vitamin D is needed for:

• absorbing calcium
• strong and healthy bones and teeth
• preventing osteoporosis (brittle bones)
• adequate phosphorous levels
• a healthy immune system
• brain and nervous system health

How do we get vitamin D?

Our bodies make vitamin D after we are exposed to sunlight.

Natural sources of vitamin D include oily fish, such as salmon, mackerel, sardines and tuna, and fish liver oils, eggs and beef liver.

Vitamin D is often added to foods, including milk, yoghurt, fruit juice, margarine, bread, breakfast cereals and pastries.

Who is most at risk of vitamin D deficiency?

People most in danger of low levels of vitamin D:

• have naturally dark skin. This is because the pigment in the skin (melanin) filters ultra violet B (UVB) radiation, which reduces the amount of vitamin D the body makes.
• avoid sunlight because, for example, they are aware of the health risks of getting too much sunlight
• have an indoor job/lifestyle
• take medication that interferes with vitamin D metabolism
• have malabsorption syndromes
• are in hospital for a long time
• are in nursing homes
• live in areas with low sunlight
• wear clothing that exposes little skin
• often wear sunscreen on exposed skin
• are housebound

Remember that too much sunlight can cause skin cancer, so find a balance between getting too little and too much sunlight.

How can we know if we lack vitamin D?

A simple blood test can find out our vitamin D level in the blood. John Jacob Cannell, from the Vitamin D Council, says that if you have depression, get your 25(OH)D level checked, and if it is lower than 35 ng/mL (87 nM/L), you are vitamin D deficient and should begin treatment.

If you are not depressed, get your 25(OH)D level checked anyway. If it is lower than 35 ng/mL (87 nM/L), you are vitamin D deficient and should begin treatment.

Louise Danielle Palmer wrote an article about hope in volume 22 number 8 of the magazine Wellness News published in September 2007. Below are some of her key points.

Dr. Anthony Scioli, Professor of Psychology at Keene State College in New Hampshire, USA, has studied hope for over 10 years. Scioli and colleagues found that hopeful people tend to be more trusting, open, resilient and motivated than those less hopeful.

Scioli studied the importance of hope, age, and gratitude as predictors of well being. Three different scales were used on 75 people aged between 18 and 65. The results showed that a high level of hope was the most powerful predictor of well being.

In another study Scioli showed a group of young adults a 10-minute clip from the movie Philadelphia, in which Tom Hanks plays a man dying from AIDS. Scioli then gave them a questionnaire to measure their fear of dying and death. Anxiety about death spiked in low scorers of hope, but didn’t spike in high scorers.

In 2006 Scioli studied 12 thyroid cancer patients. He found that the hopeful ones had better health, and were less distressed and worried about their health than those less hopeful. The sample was small, so Scioli added HIV-positive people to the study. He got the same results, and HIV-positive people were also in less denial about their condition.

C.R. Snyder, a pioneering researcher of hope, developed a Hope Scale – a tool to measure our level of hope. The results of 10 years of studies using this scale found people with low hope had ambiguous goals that they worked towards one at a time. People with high hope, however, pursued five or six goals at once. Hopeful people had preferred ways to achieve their goals and alternate ideas if problems occurred; low hope people did not.

Snyder commented about depressed senior citizens who were taught how to be more hopeful. He said: “As they became more hopeful, they became more grateful…and more likely to experience joy.” They learned to “accentuate the positive”, and laugh at themselves and others.

Other research has found that hope is vital for success and aging well. Hopeful people have higher self esteem, take better care of themselves, and can tolerate pain better than less hopeful people.

So how can we be more hopeful? Read Snyder’s books about hope, such as The Psychology of Hope and The Handbook of Hope.

Visit Dr. Scioli’s website called GainHope.com – “a site devoted to a better understanding of hope.” On the Home Page it says:

“If you would like to know what hope is, where it comes from, how it develops, and why it sometimes fades, then you have found the right place.”

“Our message is simple – hope matters. In fact, it can be argued that the most profound expressions of the human spirit derive from hope. The greatest works of art and the best books as well as the most enduring wonders of the ancient world, as well as the Olympics, Baseball, and Soccer – all of these human achievements share a common denominator – they bring more hope into the world.”

Hope “brings light into times of darkness and uncertainty.” It “is, in essence, a way of being.”
- Louise Danielle Palmer

Some countries have taken kava off the market because it might cause liver damage. Experts are unsure about kava’s safety, and whether kava alone, or in combination with other drugs/herbs or pre-existing health problems, could be dangerous. Like most supplements, kava can interact with some medications and it can have side effects.

What is kava and how is it used?
How does kava work?
What is kava taken for?
What evidence is there that kava works?
Does kava have any withdrawal symptoms?
Does kava have any side effects?
What medications can kava interact with?
Who should avoid taking kava?

What is kava and how is it used?

Kava is a shrub that grows in the Pacific Islands. It belongs to the pepper family.

The State Government of Victoria (SGV) in Australia says traditionally kava root is crushed, ground or powdered, then added to water and drunk like tea. Nutritionist Cathy Wong says kava is also available in capsule, tablet, and liquid extract forms.

In some parts of the world kava roots are chewed for their medicinal value, according to the University of Maryland Medical Center (UMMC).

The DrugInfo Clearinghouse (DC) in Australia states that in some Pacific Island countries, such as Fiji, Vanuatu and Papua New Guinea, kava drinking is an important cultural practice. It strengthens social ties among groups, helps reaffirm status and rank in the community, and is believed to help people communicate with the spirit world.

Many Pacific Islanders who have settled in Australia continue to drink kava. In recent decades other Australians have also started drinking kava in a similar way to alcohol, and use products containing kava.

How does kava work?

Wong says although it’s not clear exactly how kava works, chemicals in the plant might affect the level of neurotransmitters in the body. Neurotransmitters are chemicals that carry messages between nerve cells. Some neurotransmitters that kava can affect include noradrenalin, GABA and dopamine, which all affect our mood.

The DC says kava contains chemicals that calm us down and relax our muscles. The UMMC states that kava can relieve pain and reduce convulsions. Wong adds that kava is a diuretic (rids the body of excess water).

What is kava taken for?

Kava is used to help treat insomnia, stress and anxiety. According to the UMMC, kava can enhance mood, well-being, and contentment, and help us relax.

What evidence is there that kava works?

The UMMC says some clinical studies have found that kava treats the symptoms of anxiety. In a review of seven scientific studies, researchers concluded that a standardized kava extract was better than a placebo (dummy pill) in treating anxiety.

A study found that kava improved symptoms of anxiety after only one week of treatment.

Kava might be as good as some prescription anti-anxiety medications, according to another study.

Kava and diazepam (Valium) cause similar changes to brain waves. They probably both work in the same way to calm the mind.

A 2004 study found that 300 mg of kava might improve mood and mental performance. This is important because some prescription drugs used to treat anxiety, such as benzodiazepines (like Valium and alprazolam or Xanax), tend to decrease mental function.

Wong says that in 2003 a review by the Cochrane Collaboration examined 11 studies of kava (with a total of 645 people) to see how the plant compared to a placebo in treating anxiety. The researchers concluded that kava “appears to be an effective symptomatic treatment option for anxiety”, but that it seemed to be a small effect.

The UMMC says kava might help improve sleep quality and decrease the amount of time needed to fall asleep, but more studies are needed to say for sure. Kava is not the best choice for treating insomnia because of concern about its safety.

Research on kava for anxiety has decreased because of reports of liver toxicity.

Does kava have any withdrawal symptoms?

The SGV claims there is no evidence that people who often drink large amounts of kava become dependent. There doesn’t seem to be a risk of withdrawal if a person suddenly stops taking kava. Medical supervision is, however, recommended.

Does kava have any side effects?

The DC says chronic or heavy use of kava might cause:

• bloodshot eyes
• dry, scaly skin
• malnutrition and severe weight loss
• increased risk of infection
• loss of muscle control
• shortness of breath
• chest pain
• high blood pressure
• stomach upset
• extreme tiredness
• irreversible liver and kidney damage

The DC warns that high use of kava has been linked to mood swings and apathy. Mental problems such as depression and schizophrenia might be worsened.

Wong and/or the UMMC adds the following possible side effects of kava:

• indigestion
• mouth numbness
• headaches
• visual problems
• dizziness
• restlessness
• tremors

The SGV says side effects of kava might include:

• raised body temperature
• vomiting
• brown colored urine
• unusual bruises or bleeding
• yellowing of the eyes or skin (jaundice)
• loss of appetite

Although rare, reports have linked kava with liver toxicity, including hepatitis, cirrhosis, and liver failure, says Wong. Clinical trials have not, however, found liver toxicity. Liver reactions appear to be linked to, for example, pre-existing liver disease, use of alcohol, and high doses of kava.

The SGV says that in 2003 products containing kava were banned in most European countries because of concerns about its possible toxic effects on the liver. In Australia all products containing kava were temporarily withdrawn after the death of one person from liver failure.

After a review by the Therapeutic Goods Administration in 2003, kava is available in restricted doses in Australia as supplements and teabags.

The UMMC says kava is available in the United States, but the Food and Drug Administration (FDA) issued a consumer advisory in March of 2002 regarding the “rare” but potential risk of liver failure associated with kava-containing products.

The UMMC also states that:

Because it is impossible to say what – if any – dose of kava might be safe, you should not take kava unless you are under a doctor’s close supervision.

What medications can kava interact with?

The UMMC says:

Do not take kava unless you are under the supervision of a doctor, especially if you are being treated for any disease.

Do not take kava with any prescription and non-prescription medications.

According to Wong/the UMMC, kava might interact with the following to cause health problems:

• alcohol – do not take kava with alcohol
• anticonvulsants, such as phenytoin (Dilantin) for seizures
• antipsychotic drugs
• anti-anxiety drugs
• the antidepressant drugs monoamine oxidase inhibitors (MAOIs)
• drugs for insomnia
• Levodopa (L-dopa) for Parkinson’s disease
• diuretics (water pills), which help get rid the body of excess water
• phenothiazine drugs for schizophrenia
• any herb or drug that affects liver function
• any drugs that affect blood clotting, such as Coumadin (warfarin) or aspirin
• any drugs that affect dopamine levels

Who should avoid taking kava?

According to Wong/the SVG the following people should not take kava:

• pregnant women
• breastfeeding mothers
• children
• people with bleeding problems, because kava might lower blood pressure and interfere with blood clotting
• people with Parkinson’s disease, because it might worsen symptoms
• people about to have surgery (Wong says within 2 weeks of surgery)
• people with heart, liver or kidney problems
• people about to operate machinery or drive
• anyone taking therapeutic drugs

written by Nyomi Graef

MBCT is so good at preventing depression that a report by the Mental Health Foundation in Britain calls for much wider use of “mindfulness” treatment – a combination of meditation with orthodox “thought training”.

MBCT trains people to focus their attention on one thing instead of thinking about issues, the past, future and other distractions. There are various ways to do this, such as focusing on breathing, and what we feel while we are moving.

Meditation is inexpensive, recommended by mental health professionals for depression and, when combined with cognitive behavior therapy (CBT), is better than CBT on its own for preventing depression.

What are some benefits of MBCT?
What evidence is there that meditation helps prevent depression?
What do health experts say about meditation for depression?
How can we do mindfulness meditation?
How long and how often should we meditate for?
Besides MBCT, what other types of meditation help treat depression?
What are some tips for meditating?

What are some benefits of MBCT?

• Medication does not help prevent relapses in depression. The National Health Service (NHS) in Britain claims MBCT might halve depression relapse rates.
• Research has shown that including meditation therapy for treating depression works better at preventing recurrent depression than relying on cognitive behavior therapy (CBT) alone.
• Patients are treated in groups of up to 20, so the cost can be much lower than one-to-one CBT.
• MBCT can increase activity in a part of the brain linked to positive emotion that is often suppressed in people with depression. Regular meditation strengthens areas of the brain linked with happiness and relaxation, and weakens parts involved with stress and negativity.

What evidence is there that meditation helps prevent depression?

A study of MBCT 10 years ago had a 37% relapse rate for patients given MBCT compared with 66% for those not given the treatment. A 2004 study found an even bigger difference between the two groups, with relapse rates of 36% and 78%.

A recent trial in Exeter, with results published in 2009, found that MBCT is at least as good at preventing relapses as antidepressants.

More than 100 studies, some involving Buddhist monks, have shown that brainwave activity changes during meditation, and that areas of the brain linked to controlling emotion are bigger in people who have meditated regularly for five years.

What do health experts say about meditation for depression?

Mark Williams, Professor of Clinical Psychology at the University of Oxford, said that meditative therapy enabled people to switch off “brooding recrimination” and, while acknowledging these thoughts, move beyond them.

“People begin to see thoughts and feelings as a temporary weather pattern in the mind, and realise they don’t have to judge themselves,” he said.

Andrew McCulloch, chief executive of the Mental Health Foundation, said that doctors prescribed antidepressants too often. “Mindfulness-based therapy could help prevent thousands of people from relapsing into depression every year. This would have huge knock-on benefits both socially and economically, making it a sensible treatment to make available, even at a time when money is short within the NHS,” he said.

Jonty Heaversedge is a South London GP who learnt to meditate at a Buddhist centre. He believes meditation can improve many aspects of health. Heaversedge said:

Depression is something that affects a huge number of my patients, often year after year, with devastating consequences. MBCT gives them the opportunity to develop a healthier, more accepting relationship with their thoughts and feelings.

To read the entire Times Online article visit http://www.timesonline.co.uk/tol/life_and_style/health/mental_health/article6975797.ece

How can we do mindfulness meditation?

Helpguide.org says mindfulness meditation is being fully in the present moment, without analyzing or “over-thinking” about it. Rather than thinking about the past or future, mindfulness meditation focuses on what’s happening now.

Here are some mindfulness meditation techniques in Helpguide.org:

Body scan. Body scanning focuses attention on various parts of the body. Like progressive muscle relaxation, you start with your feet and work your way up. Instead of tensing and relaxing your muscles, however, you focus on the way each part of your body feels without thinking it feels either “good” or “bad”.

Walking meditation. You don’t have to be seated or still to meditate. In walking meditation, mindfulness involves focussing on what you feel with each step — your feet touching the ground, the rhythm of your breath while moving, and feeling the wind in your face.

Mindful eating. If you eat when you’re stressed or in a rush, try eating mindfully instead. Sit down at the table and focus your full attention on the meal. Don’t watch TV, read or have a conversation. Eat slowly and take the time to fully enjoy and concentrate on each bite.

Mindfulness meditation is not “zoning-out”. We must make an effort to bring our concentration back to the present moment when our mind starts to drift-off.

How long and how often should we meditate for?

Regular meditation is key to help beat depression. A one-off meditation will bring little, if any, long-term gain. Daily meditation is best, but a few times a week is better than none.

Regular mini meditations of 10 minutes each session can bring us some benefit, but at least 15 to 20 minutes a session is better. Meditating a few times a day can bring us even greater results.

Besides MBCT, what other types of meditation help treat depression?

In April 2010 the Med Guru reported that Transcendental Meditation (TM) can help ease depression.

Sanford Nidich led a study of TM at the Institute for Natural Medicine and Prevention at Maharishi University of Management. He said:

“Clinically meaningful reductions in depressive symptoms were associated with practice of the Transcendental Meditation program.

The findings of the studies have important implications for improving mental health and reducing the risk of cardiovascular morbidity and mortality.”

The University of California in Los Angeles and University of Hawaii in Kohala recently researched TM. Their studies involved 112 people, 55 years and older, at risk of heart disease.

The studies compared TM with health education for depression for a year. The TM technique involved repeating a mantra for 15 to 20 minutes twice a day to help relax. A mantra is a repeated word or phrase. The control group followed a health education program twice a day for 20 minutes.

Patients in both the studies that did the meditation therapy had improved in depressive symptoms.

The full benefits of meditation were observed in patients at risk of developing heart disease within three months. Over the course of the study, the depressive symptoms fell by about a third.

Previous research has found that TM cuts the chances of a heart attack in patients with heart disease, and reduces blood pressure, eases pain, and helps treat sleep problems, fatigue and anxiety.

What are some tips for meditating?

Paul Fenton-Smith has many insights into meditation in his book A Secret Door to the Universe – A guide to spiritual development, which I feel are worth quoting.

Without regular mediation or replenishment of the spirit, what level of inner peace and fulfilment can you expect? What use is physical, emotional and mental wealth if you are spiritually impoverished?

At first, meditation requires great discipline. Many initial attempts are marked by fidgeting, restlessness and mental distractions. Focusing upon a lighted candle can reduce the mind’s tendency to wander, and help to still the body.

There may be many days of poor or average meditations before you experience a spiritual connection during the process. When you experience this, the energy and feelings you experience may surprise you.

In simple terms, your act of repeatedly sitting and meditating is a signal to your spirit that you are prepared to listen and take time to develop it. In time, your emotional and mental energies align with your spirit, even if only temporarily, and you become centred, peaceful and at one with yourself.

The energy is so pure that you may laugh or cry with joy. You may experience a flood of energy upon centring yourself, and this is worth the effort you put in. Once you achieve centeredness, it is relatively easy to find it again in subsequent mediations because you have a memory of what it feels like.

… Meditation brings wisdom; lack of meditation leaves ignorance. Know well what leads you forward and what holds you back, and choose the path that leads to wisdom.”

— Buddha

written by Nyomi Graef

]]> http://extrahappiness.com/happiness/?feed=rss2&p=3343 0 http://extrahappiness.com/happiness/?p=3319 http://extrahappiness.com/happiness/?p=3319#comments Sun, 23 May 2010 08:15:31 +0000 Nyomi http://extrahappiness.com/happiness/?p=3319 Did you know that there are over 10 ways that exercise helps our mind and body, but most people can only name a few? Some benefits of exercise include lowering high cholesterol, strengthening the heart, and helping treat anxiety and depression.

Alana Richardson, writer for Mediterranean Book, is passionate about lowering high cholesterol. She recently sent Extra Happiness some easy exercise ideas, which can help treat this common health problem.

How much exercise do we need?
Getting on your feet
Easy ways to exercise
Set aside time to exercise
What are some forms of moderate exercise?

How much exercise do we need?

Health experts recommend that adults do at least half an hour a day of moderate exercise on most to all days of the week. Because of life’s countless demands, however, many people find this hard to do. Alana says even if you have many responsibilities, for better health and extra happiness make time for regular exercise. Three days a week exercise can help your mind and body, and it’s better than doing none at all, but for extra health benefits, strive to do more exercise over time.

Getting on your feet

If it’s been some time since you’ve exercised, it’s best to start off gently, Alana says. Do not dive into a heavy routine right away. Some people start with 10 minutes of exercise a day and, over a few months, gradually build up to 30 minutes or more.

Alana highlights that if you start off too vigorous you could end up in pain or burnt-out. She says speak to your doctor about any health problems or injuries you have because he or she can recommend the best exercise for you.

Like you should make time to see your doctor or dentist, make time to exercise and put it high on your to do list, Alana says. To stop getting bored with repetitive exercises, make sure you vary your routine.

Easy ways to exercise

Daily chores get your blood pumping faster and get you moving. Washing your car, raking the garden and vacuuming the living room all count as exercise, says Alana.

There are many other ways to add more exercise into your life. Walking is one of the easiest and cheapest ways to lose weight, strengthen the heart and lower high cholesterol.

How can we walk more? Alana says:

• park further away from the store when you drive to the shops.
• take the stairs instead of the elevator or escalator. This will help build-up the muscles in your legs and strengthen your heart.
• stop relying on the car to take you short distances. Walk, cycle or roller blade… there instead.

You could also join a walking club, and get off the bus or train one or more stops earlier and walk the rest of the way.

Set aside time to exercise

Alana highlights that some people find it hard to fit one 30 minute or more exercise session into their day. If you are one of these people, break-up your workout into three 10-minute sessions or two 15-minute sessions. This can still achieve the same health benefits as one longer session.

What are some forms of moderate exercise?

Some types of moderate exercise include:

• walking at a moderate pace, that is between about 5 to 6.5 kilometers an hour
• cycling on flat ground at about 15 kilometers an hour
• moderate level dancing
• washing windows
• mowing the lawn
• vacuuming
• doubles tennis
• low impact aerobics
• swimming laps at a moderate pace

Regular moderate exercise is a great way to lower cholesterol and strengthen the heart, Alana says. If you can, for extra health benefits, also lift weights and do some vigorous exercise.

Put exercise at the top of your to do list today.

Guest contributor Alana Richardson writes for Mediterranean Book, a blog on preserving healthy Italian eating traditions to inform people about the dangers of unhealthy eating.

]]> http://extrahappiness.com/happiness/?feed=rss2&p=3319 0 http://extrahappiness.com/happiness/?p=3272 http://extrahappiness.com/happiness/?p=3272#comments Mon, 03 May 2010 14:57:47 +0000 Nyomi http://extrahappiness.com/happiness/?p=3272 Most of us have suffered from stress at some time in our lives. In fact stress is such a huge problem that the American Medical Association says it’s a factor in more than 75% of illnesses.

Too much stress can badly affect our work, social life, relationships, health and happiness. Dealing appropriately with stress is vital so we can lead happier, healthier and more productive lives.

Below are some ideas to help cope with stress. If you have any ideas, please write them in the comments section below. If they are suitable they will be added to the list.

1. List your negative thoughts and next to them write more positive ways of thinking
2. Look for something positive in every negative situation
3. Have hope that you can find the answers and get through tough times…
4. Don’t try to fix too many people’s problems
5. Exercise often, for example do tai chi, a team sport or go for a walk
6. Meditate (preferably for at least 20 minutes once a day)
7. Do progressive muscle relaxation exercises
8. Find support from family, a friend or counsellor
9. Take some deep breaths
10. Set realistic and achievable goals and write them down
11. Do something you enjoy, such as playing an instrument, drawing, reading, painting, singing, cooking healthy food or watching a comedy
12. Think of problems as challenges to overcome, which can strengthen you and help you learn valuable life lessons
13. Be around positive uplifting people who make you happy
14. Help others, especially those less fortunate than yourself
15. Break down large tasks into small manageable tasks
16. Hug a friend, family member or pet
17. Set priorities
18. Drink relaxing herbal teas throughout the day
19. Take time out. Get away from it all. Turn off your phone. Go out for the day, go away for the weekend or go on holiday.
20. Clean your desk, closet, bathroom…
21. Look at beautiful plants and flowers
22. Smell flowers
23. Smell calming essential oils
24. Walk, ride, rollerblade…in beautiful surroundings
25. Laugh at jokes on the Internet, in magazines, books, the newspaper…
26. Read uplifting books, blog posts, poems, jokes, magazines, stories, articles…
27. Have a happy conversation with someone you like on the phone, on Skype, in-person, by email…
28. Praise yourself and others
29. Focus on the positive qualities in yourself and others
30. Set realistic limits on yourself for how much you can help others, work, clean and so on

written by Nyomi Graef

]]> http://extrahappiness.com/happiness/?feed=rss2&p=3272 0 http://extrahappiness.com/happiness/?p=3258 http://extrahappiness.com/happiness/?p=3258#comments Fri, 23 Apr 2010 06:56:58 +0000 Nyomi http://extrahappiness.com/happiness/?p=3258 The amino acid supplement tyrosine, sold in health food stores, can help improve mood, sleep and alertness, according to some research. Tyrosine has been called the ‘anti-depressant amino acid’ because of its ability to boost our mood. It is used to make adrenaline, noradrenaline and dopamine – chemicals called neurotransmitters which all affect our mind. Can taking a tyrosine supplement benefit you?

What is tyrosine and how does it work?
Can we buy tyrosine as a supplement?
Which foods are good sources of tyrosine?
What is tyrosine taken for?
What evidence is there that tyrosine works?
Does tyrosine have any side effects?
What medications can tyrosine interact with?
Who should avoid taking tyrosine?

What is tyrosine and how does it work?

Tyrosine is an amino acid. Amino acids are the building blocks of proteins. Tyrosine is a building block for the body’s two main stress hormones adrenaline and noradrenaline, which are also neurotransmitters. Neurotransmitters are vital chemicals that affect mood and help nerve cells communicate with each other. A neurotransmitter imbalance can cause a range of mental health problems, including depression and anxiety.

Our body makes tyrosine from the amino acid phenylalanine. According to WebMD, tyrosine is used in protein supplements to treat an inherited disorder called phenylketonuria (PKU). People with this problem can’t process phenylalanine properly, so they can’t make tyrosine. They take tyrosine to meet their bodies’ needs.

The University of Maryland Medical Center (UMMC) says tyrosine helps make melanin. This is the pigment that gives skin and hair its color.

Tyrosine helps several organs make and regulate hormones, such as the adrenal, thyroid and pituitary gland.

Can we buy tyrosine as a supplement?

Yes, we can buy tyrosine as a supplement. It is sold in tablet, capsule and powder form. In Australia we can buy it from health food stores.

Which foods are good sources of tyrosine?

Many foods contain tyrosine. Good sources include:

• meat (including poultry)
• fish
• eggs
• beans
• dairy products
• soy products
• nuts
• pumpkin seeds
• sesame seeds

What is tyrosine taken for?

Tyrosine has been taken as a supplement for many things such as:

• helping reduce stress
• depression
• anxiety
• attention deficit hyperactivity disorder (ADHD)
• schizophrenia
• improving memory and mental function
• improving alertness after lack of sleep and those tired with jet lag
• suppressing appetite
• the inability to stay awake (narcolepsy)
• improving sports performance
• premenstrual syndrome (PMS)
• Parkinson’s disease
• Alzheimer’s disease
• chronic fatigue syndrome (CFS)
• alcohol and cocaine withdrawal
• heart disease and stroke
• impotence
• low sex drive
• a sun tanning agent
• applying to the skin to reduce age-related wrinkles

What evidence is there that tyrosine works?

Nutritionist Patrick Holford, in his book Optimum Nutrition for the Mind, says tyrosine works well for dopamine-dependent depression. A pilot study on 12 hospital patients in France found 3,200mg of tyrosine a day significantly improved mood and sleep on the very first day.

Holford also writes that the military knows tyrosine improves mental and physical performance under stress. Twenty-one cadets in the Netherlands went on a demanding one-week military combat training course. Ten cadets were given a drink with 2 grams of tyrosine a day, and the remaining 11 were given an identical drink without tyrosine. Those on tyrosine were better at memorising tasks and tracking the tasks they had done.

There is no scientific proof that tyrosine works for many of the problems it is taken for. This is because no studies have been done on the effect of tyrosine on the problems, or more research is needed to see if tyrosine is helpful as, for example, there is inconclusive or mixed evidence for how well tyrosine works.

Does tyrosine have any side effects?

The Swedish Medical Center in USA says tyrosine is generally safe, but in high doses some people might:

• have nausea
• get diarrhea
• vomit
• feel nervous

WebMD says side effects can include:

• headache
• fatigue
• heartburn
• joint pain

What medications can tyrosine interact with?

The UMMC says if you take any of the following medication, talk to your doctor before taking tyrosine. The amino acid can interact with the following drugs to cause health problems:

• the antidepressants Monoamine Oxidase Inhibitors (MAOIs), including Isocarboxazid (Marplan), Phenelzine (Nardil), Tranylcypromine (Parnate) and Selegiline
• thyroid hormone
• Levodopa (L-dopa) for Parkinson’s disease

Who should avoid taking tyrosine?

According to WebMD not enough is known about the safety of using tyrosine during pregnancy and breast feeding, so avoid taking it if this applies to you.

People with an overactive thyroid (hyperthyroidism) or Graves disease should not take tyrosine. The body uses tyrosine to make the thyroid hormone thyroxine. Taking extra tyrosine might increase thyroxine levels too much, making these health problems worse.

The UMMC says there is no dietary recommendation for tyrosine for children. Talk to your doctor before giving a child any dietary supplement.

People who have migraine headaches should avoid tyrosine, as it can trigger migraines and upset the stomach.

written by Nyomi Graef

]]> http://extrahappiness.com/happiness/?feed=rss2&p=3258 4 http://extrahappiness.com/happiness/?p=3189 http://extrahappiness.com/happiness/?p=3189#comments Wed, 31 Mar 2010 03:42:39 +0000 Nyomi http://extrahappiness.com/happiness/?p=3189 Sick of work? Worn out? Feeling trapped? You might have burnout. What causes it? The main cause is long-term stress.

Burnout spoils jobs, relationships, health, happiness and more. Here are some tips to prevent burnout and to boost happiness at work.

What is burnout?
What are some ways to help prevent burnout?
Learn how to deal appropriately with stress
Think positive
Imagine how we would like our workplace to be
Learn how to deal with difficult people
Find something enjoyable in whatever work we do
Do easy tasks in between hard tasks
Create a pleasant and inviting workspace
Aim for more balance in our work, social and home life
Look for the little things throughout the day that make us happy
Make time to appreciate nature
Practise time management
Prioritize tasks
Don’t be a perfectionist
Learn how to politely, but assertively, say no
Don’t be a martyr
Set goals
Reward ourselves often
Do relaxation techniques regularly
Make time to enjoy ourselves
Laugh often
Eat well, exercise, get enough sleep, and avoid excess alcohol and other drugs
Don’t burn the candle at both ends
Get help when we need it

What is burnout?

Helpguide.org says burnout is emotional, mental and physical exhaustion caused by too much stress.

Symptoms of burnout include:

• feeling overwhelmed
• feeling unable to meet demands
• feeling as if you can’t give any more
• feeling helpless, hopeless, cynical, trapped, defeated, detached and resentful
• reduced productivity
• low energy
• lack of motivation
• disliking work you used to enjoy

What are some ways to help prevent burnout?

Learn how to deal appropriately with stress

Too much stress can lead to burnout. We all have stress, it’s how we deal with it that matters.

Think positive

Positive thinking is a recurring theme throughout my blog posts. Why? Thoughts are creative. Change our thoughts, change our life. More positive thoughts means a more positive life.

Here are some positive thoughts and affirmations to help us be calmer and prevent burnout.

• I am pacing my work better.
• I am standing up to people at work who are over demanding and unreasonable.
• Things always work out for the best for me.
• I treat people with respect and courtesy and they treat me with respect and courtesy.
• I am getting more organised.
• I am getting calmer.
• Work is getting better.
• I’m getting along better with my colleagues.

Imagine how we would like our workplace to be

Our imagination is a tool to create our future. What we imagine can happen.

Use your imagination wisely to help create the type of workplace you want to prevent burnout and feel happier.

Here are some ideas for what to imagine.

• Being in a happy, productive workplace.
• Feeling calm, peaceful and productive while at work.
• Achieving work goals on time.
• Your work friends, colleagues and boss congratulating you on a job well done.

Add emotions, sounds and smells to visualizations.

Remember to visualize every end result you want, and always make it positive and realistic.

Visualization is recommended by many experts, as seen in the popularity of the book and DVD The Secret.

Learn how to deal with difficult people

If someone is behaving badly at work, perhaps it’s a lesson to learn how to stand-up to them, learn coping strategies and learn better communication skills. The Universe is always pushing us to grow and learn.

When we learn how to deal appropriately with difficult people they will either stay out of our way, treat us better or disappear out of our lives.

The book How to Deal With Difficult People, by Rick Brinkman, explains some types of difficult people and ways to deal with them with examples of what to do and say in many situations.

Find something enjoyable in whatever work we do

Find your work boring? Listen to music while you work. Try to perfect a skill that you can use later, like improving your hand-eye coordination, instead of doing something the same way all the time.

Feeling stressed doing hard work? Find something challenging in it, like a game. Say “no” to more jobs if you are overwhelmed. Do things regularly that are enjoyable. Have enough breaks to increase productivity and feel happier.

Do easy tasks in between hard tasks

Mixing heavy, demanding jobs with easier tasks can increase productivity and happiness at work.

Create a pleasant and inviting workspace

Personalize and beautify your workspace to make it more inviting. You want to feel happy and comfortable there, so stick positive affirmations and quotes on your walls, and surround yourself with your favorite plants, photos and posters – even funny cartoons and pictures. Many people recommend following the principles of Feng Shui.

Keep your workspace clean and clutter free. You’ll feel more organised, in control and happier to be at work.

Aim for more balance in our work, social and home life

With so many of us having busy lifestyles, balancing work, social and home life can be difficult. For more peace of mind and less stress, limit commitments that sacrifice a happy personal life.

Look for the little things throughout the day that make us happy

Studies have found that noticing the little things throughout the day that make us happy adds joy to our lives. Make an effort to appreciate those happy moments that might otherwise pass us by if we aren’t on the lookout. It might be a hug with our pet, praise from our boss, or a smile from a child.

Make time to appreciate nature

Many of us spend a lot of time indoors. We can raise our spirits by spending time with nature. Eat lunch under a tree in a park instead of at the desk. Go for a walk in a beautiful area in your lunch break. Admire a flower or animal. There is beauty all around us if we just observe. If we can’t be in the real thing, we can look at photos of nature in books, beautiful images on Google, watch a documentary on TV…

Practise time management

Learning how to do more in less time is an art. It’s about getting into “the zone” when we work – a special mind-set where we’re productive, focused and feeling good about what we are doing. It’s about dealing appropriately with distractions, disappointments and interruptions, and organising our tasks well.

Prioritize tasks

It’s easy to get snowed under, overwhelmed and stressed-out if we don’t prioritize tasks well. We can end-up spending too much time on irrelevant things and not enough time on what is important and worthwhile. Prioritize tasks to reduce stress.

Don’t be a perfectionist

We can aim to be the best, but errors and mistakes are part of life, so don’t beat ourselves up and stress out too much when we make them.

Learn how to politely, but assertively, say no

People can give us any number of jobs, it doesn’t mean we have to say yes to all of them. Learning how to say no when we need to is vital to stop taking on more than we can handle, so get stressed out and overwhelmed.

I learnt a saying years ago from a friend. She used to use it when her boss hassled her about whether she’d started and completed jobs. She’d say, “It’s on my list.”

Don’t be a martyr

We can work on a job without having to suffer for our cause. If you don’t like the job you’re in – and you believe in your heart that you can’t make it bearable – find another job that makes you feel alive.

Set goals

Set goals and let nothing stop you from completing them. Goals can be small and large, short-term and long-term, daily, weekly, monthly, yearly, five yearly…

Striving towards goals that are well beyond our reach can cause stress. Yes, aim high if you want to, but don’t make goals so unrealistic that it causes stress, strain and exhaustion. Be realistic.

Reward ourselves often

Reward yourself after you achieve a goal, finish some work, receive some praise and so on. It doesn’t have to be a big reward – it could be something as simple as a cup of your favorite coffee or watching a movie.

Do relaxation techniques regularly

We all need to make time to relax throughout the day. No one can work without relaxation breaks. Tai chi, yoga, meditation, progressive muscle relaxation exercises, deep breathing… – whatever relaxation techniques you choose, do them every day to chill out, de-stress and recharge.

Make time to enjoy ourselves

All work and no play makes Jill a stressed-out burnt-out girl.

Laugh often

Laughter has heaps of benefits; to name just two, laughter reduces stress hormones, like adrenaline, and releases chemicals, called endorphins, that make us happy. Do things throughout the day that make you laugh. Read funny jokes, share a joke with a friend, watch something funny on YouTube…

Eat well, exercise, get enough sleep, and avoid excess alcohol and other drugs

We can’t expect to work at our peak if we don’t cover the basics of looking after ourselves. Excess alcohol, not enough sleep or exercise, or lots of junk food can cause a foggy mind that can’t cope, concentrate or think clearly.

Exercise, healthy eating, sleeping enough, and limiting drug use are as vital for our mental health as water, sunlight and healthy soil are vital for plants.

Don’t burn the candle at both ends

We can usually handle some over indulgence, but overdo it and our quality of life, health, happiness and work performance suffer.

Get help when we need it

Need more people to do the work? Tell someone. Feel like we’re being treated unfairly? Speak up. Tried to solve the problem by ourselves and feel any more is overdoing it? Ask someone, Google it, get the instruction manual…

Admitting we need help doesn’t mean we’re weak or stupid. We are humans not islands. We are supposed to work together with colleagues, family and friends, and ask for help when we need it.

written by Nyomi Graef

]]> http://extrahappiness.com/happiness/?feed=rss2&p=3189 1 http://extrahappiness.com/happiness/?p=3161 http://extrahappiness.com/happiness/?p=3161#comments Tue, 16 Mar 2010 19:57:50 +0000 Nyomi http://extrahappiness.com/happiness/?p=3161 The herb valerian – often called ‘nature’s Valium’ – is a popular natural treatment in Europe, North America and Japan for insomnia and anxiety.

The plant has been used as a medicinal herb since at least the time of ancient Greece and Rome, says Dr. Peter J Llewellyn. Hippocrates described its therapeutic properties and later the Roman philosopher Galen prescribed valerian for insomnia.

How well does valerian work? Clinical studies have had mixed results, although a number of health experts say it is helpful for treating insomnia.

What is valerian?
What is valerian used for?
How well does valerian work?
Does valerian have any side effects?
How safe is valerian?
Who should avoid taking or be cautious about taking valerian?
Summary

What is valerian?

Valerian is a plant native to Europe and Asia that now grows in many parts of the world.

Valerian’s roots and stems are used to make capsules, tablets, teas and liquid extracts.

What is valerian used for?

Over the years valerian has been used to treat many problems such as:

• insomnia (main current use)
• anxiety
• depression
• tension and stress
• restlessness
• headaches
• irregular heartbeat
• period pain
• gut spasm
• digestive problems

How well does valerian work?

The National Institutes of Health (NIH) in USA says the evidence from clinical studies of how good valerian is at treating sleep problems, such as insomnia, is inconclusive. Studies have shown that parts of valerian have sedative effects in animals.

According to MedlinePlus there is unclear scientific evidence for the use of valerian for anxiety, depression, insomnia, menopausal symptoms and sedation.

The ABC’s Health & Wellbeing reports that lecturer in herbal medicine, Sue Evans, says that in regards to valerian’s effect on sleep:

“It’s useful for many people but in chronic insomnia it shouldn’t be taken daily – instead see a practitioner to determine underlying causes.”

The ABC also states that Director of respiratory and sleep medicine at Melbourne’s Austin Health, Professor Rob Pierce, says valerian’s sedative properties might make it helpful for mild sleep problems, but it’s no good for serious insomnia.

“Results in insomnia studies are mixed – some show small effects, some are not well designed, but the best ones show it’s no better than placebo.”

Dr. Llewellyn says:

“Research suggests that valerian may be helpful for insomnia, but there is not enough evidence from well-designed studies to confirm this.

There is not enough scientific evidence to determine whether valerian works for anxiety or for other conditions, such as depression and headaches.

Recent NCCAM-funded research on valerian includes studies on the herb’s effects on sleep in healthy older adults and in people with Parkinson’s disease.”

Does valerian have any side effects?

MedicineNet.com and/or Dr. Llewellyn say valerian can have side effects such as:

• blurred vision
• change in heartbeat
• headaches
• dizziness
• tiredness the morning after its use
• gut problems
• dark urine (rare)
• stomach pain (rare)

See a doctor if any side effects persist or worsen.

How safe is valerian?

ABC Health & Wellbeing says studies suggest valerian is generally safe to use short term (four to six weeks). Medicine.Net.com, however, warns that valerian should not be taken for more than two weeks.

No information is available about the long-term safety of valerian, according to Dr. Llewellyn.

Who should avoid taking or be cautious about taking valerian?

The NIH in USA says children under 3 years old should not take valerian because the risks to them are not known.

Pregnant women and nursing mothers should only take valerian under medical advice. This is because of the lack of studies of how safe the herb is to the fetus or infant.

Valerian can make people drowsy, so if you take it, extra care is needed when driving or using machinery.

The herb might combine with alcohol to cause sedation.

MedicineNet.com says before taking valerian, tell your doctor or pharmacist all prescription and nonprescription medications you are taking, as they might interact with the herb to cause health problems, especially:

• anti-anxiety drugs such as diazepam
• antihistamines that cause drowsiness such as diphenhydramine
• anti-seizure drugs
• medicine for sleep
• muscle relaxants
• narcotic pain relievers such as codeine
• psychiatric medicines
• sedatives
• tranquilizers

Check all nonprescription medicine labels carefully, especially cough-and-cold mixtures, because many contain antihistamines such as diphenhydramine.

Ask your pharmacist if you are unsure.

Summary

Valerian is a herb that has been used for thousands of years for treating various health problems such as insomnia. Clinical studies of how effective it is are inconclusive, although some health professionals say valerian is helpful. The herb can have side effects and some people should not take it or be cautious about taking it. Valerian might interact with some medicines.

written by Nyomi Graef

]]> http://extrahappiness.com/happiness/?feed=rss2&p=3161 1 http://extrahappiness.com/happiness/?p=3113 http://extrahappiness.com/happiness/?p=3113#comments Mon, 08 Mar 2010 15:42:49 +0000 Nyomi http://extrahappiness.com/happiness/?p=3113 Did you know that doing some simple eye movements can stop the emotional pain from bad memories? Called Eye Movement Desensitization and Reprocessing (EMDR), it’s a key treatment for trauma used all over the world by thousands of trained therapists.

Studies show that EMDR is a safe, fast and worthwhile treatment for many problems such as depression, stress, anxiety, phobias, addictions and eating disorders.

The technique works like the rapid eye movement (REM) we have while we sleep. REM is believed to help sort out our problems so that we still remember bad events, but no longer feel the pain linked to them.


What is Eye Movement Desensitization and Reprocessing (EMDR) and how does it work?
What is EMDR used for?
How good is EMDR for treating trauma?
How long will EMDR take to work?
Are there any side effects, dangers and complications of EMDR?
Are there any people EMDR is not recommended for?
Summary

What is Eye Movement Desensitization and Reprocessing (EMDR) and how does it work?

EMDR is a psychotherapy treatment. It was originally developed to help treat the stress from trauma.

During treatment the person thinks about something that upsets them while at the same time moving their eyes left to right and back, between two points, many times. Sounds and tapping might also be added to the treatment.

Patty Pheil explains that Francine Shapiro Ph.D. developed the therapy in 1987. Dr. Shapiro was in a park thinking of some bad memories. She noticed that when she moved her eyes back and forth the strength of the negative emotions of the memories lessened. Studies on EMDR followed and in 1989 Dr. Shapiro said she was having success using EMDR to treat trauma.

The theory is that the rapid eye movement (REM) in EMDR creates similar brain activity to the REM we have during sleep. REM helps process ideas and resolve conflict, so we can work through things that upset us. We still have the bad memories, but no longer feel the emotional pain of the events.

EMDR can be used within a standard “talking” therapy, as a treatment with other therapies, or as the only treatment.

What is EMDR used for?

According to the EMDR Association of Australia, EMDR has had good results treating many things such as:

• acute stress disorder
• addictions
• anxiety
• depression
• eating disorders
• fears and phobias
• gastrointestinal problems
• grief
• migraines
• pain
• painful memories
• panic disorders
• poor body image
• post traumatic stress disorder (PTSD)
• sexual and/or physical abuse
• sexual problems
• trauma

How good is EMDR for treating trauma?

The EMDR Institute, Inc. in USA says EMDR is “…an effective treatment for trauma.” It “…was placed in the “A” category as “strongly recommended” for the treatment of trauma.”

“EMDR is now widely recognized as a first line treatment of trauma”, according to the EMDR Association of Australia.

The EMDR International Association (EMDRIA) claims the therapy “has been extensively researched and proven effective for the treatment of trauma…EMDR has helped an estimated two million people of all ages relieve many types of psychological stress.”

EMDRIA also says that about 20 controlled studies have researched EMDR. These studies have consistently found that EMDR does decrease/stop the symptoms of post traumatic stress for most clients. Clients often say other associated symptoms, such as anxiety, also improve.

Patty Pheil claims that Dr. Shapiro and other therapists trained in using EMDR say that a few sessions of EMDR can do what many months of traditional talk therapy can do.

How long will EMDR take to work?

The EMDR Institute, Inc. says the number of sessions of EMDR needed depends on the person’s problem and their history.

Repeated controlled studies have shown that a single trauma can be processed within three sessions in 80 to 90% of the participants.

In one controlled study 80% of multiple civilian trauma victims no longer had post traumatic stress disorder (PTSD) after about six hours of treatment.

A study of combat veterans found that 77% no longer had PTSD after 12 EMDR sessions.

EMDRIA says one or more sessions are needed for the therapist to understand the problem and decide whether EMDR is suitable. The therapist will discuss EMDR more fully and answer questions.

Once the therapist and client have agreed that EMDR is suitable, this treatment can start. Each EMDR session often lasts from 60 to 90 minutes. Not all of this time is spent moving the eyes from left to right and back. Clients also do other things during the session, such as discuss with the therapist how they feel in between each set of eye movements.

Are there any side effects, dangers and complications of EMDR?

The EMDR Institute, Inc. says that with any form of psychotherapy, there may be a temporary increase in distress.

• Clients might have upsetting and unresolved memories emerge.
• Some clients react during a treatment session in a way that neither they nor the therapist anticipated, such as feeling a high level of emotion or physical sensation.
• After the treatment session, the processing of problems may continue, and other dreams, memories, feelings, etc might emerge.

There is no evidence that the eye movements in EMDR will cause seizures, according to the EMDR Institute, Inc.

Are there any people EMDR is not recommended for?

UPMC – one of the leading non-profit health systems in USA – states that special precautions might be needed when offering EMDR to people who:

• are neurologically impaired
• are suicidal
• have psychosis
• have severe dissociative disorders
• have unstable substance abuse

People should only have EMDR from certified therapists.

The treatment can impair testimony in legal cases.

Summary

Eye Movement Desensitizing and Reprocessing (EMDR) is a good treatment for trauma, anxiety, depression, stress and other problems. It involves moving the eyes left to right and back between two points. It is safe, easy, helpful and relatively fast acting for most.

written by Nyomi Graef

]]> http://extrahappiness.com/happiness/?feed=rss2&p=3113 0 http://extrahappiness.com/happiness/?p=3015 http://extrahappiness.com/happiness/?p=3015#comments Sun, 28 Feb 2010 14:02:17 +0000 Nyomi http://extrahappiness.com/happiness/?p=3015 I’ve been interested in having hypnosis for years but, for various reasons, I put it off. Earlier this year I decided to have weekly clinical hypnotherapy sessions with a trained psychologist. I’m glad I went. I found that it helped me achieve some of my goals, and it was very relaxing – just what I needed.

I decided to write this blog post about hypnotherapy to share a bit about my experience with the technique, learn more about it myself and share some of what I learnt with others.


What is hypnosis?
What is hypnotherapy?
What is hypnotherapy good for?
How does hypnotherapy work?
What does hypnotherapy feel like?
How safe is hypnotherapy?
How many sessions will hypnotherapy take to work?
Are there any side effects, dangers and complications of hypnotherapy?
Should some people be cautious about having hypnotherapy?
Summary

What is hypnosis?

The University of Maryland Medical Center (UMMC) says hypnotherapists use techniques to make us feel deeply relaxed, in an altered state of consciousness – being in a trance or hypnotized – a bit like daydreaming. When we are in this state we are very open to ideas and suggestions, but a hypnotherapist cannot control our mind and free will any more than anybody else can.

The Australian Society of Clinical Hypnotherapists (ASCH) adds that hypnosis is a normal and natural state of mind. It can occur spontaneously to help protect us when we are frightened, disoriented or very stressed.

What is hypnotherapy?

According to Healthcommunities.com, hypnotherapy is using hypnosis in a therapeutic setting to help us achieve goals. Hypnotherapists make suggestions, called post hypnotic suggestions, while we are hypnotised. After hypnosis we can take the suggestions into our day-to-day life to achieve our goals.

What is hypnotherapy good for?

Hypnotherapy can help with many things such as:

• Alcoholism
• Allergies
• Anger, aggression and rage
• Anxiety
• Asthma
• Athletic performance
• Bedwetting
• Compulsions
• Concentration
• Confidence building
• Depression
• Eating disorders such as over eating and bulimia
• Fears and phobias such as fear of flying and stage fright
• Fibromyalgia
• Goal setting
• Grief
• Guilt
• Headaches
• High blood pressure
• Indigestion
• Insomnia
• Interviews
• Irritable bowel syndrome
• Labor and delivery
• Memory boosting
• Mood swings
• Nail biting
• Pain relief and pain management such as for arthritis, cancer, during and after surgery and dental procedures
• Psychic development
• Public speaking
• Resentment
• Sexual problems
• Skin problems such as acne, eczema, psoriasis and dermatitis
• Sleep problems such as insomnia
• Stopping smoking
• Stress, including post-traumatic stress disorder
• Tinnitus (ringing in the ears)
• Warts
• Weight loss and weight management
• Work performance
• Worry

How does hypnotherapy work?

A hypnotherapist uses hypnosis to relax clients mentally, physically and emotionally. During hypnosis, a hypnotherapist helps clients make positive changes to thoughts, attitudes, beliefs and habits, and overcome the bad affects of trauma.

The UMMC says hypnotherapy has the following stages:

1. Reframe the problem
2. Become relaxed then absorbed (deeply engaged in the words or images the hypnotherapist presents)
3. Dissociate (let go of critical thoughts)
4. Respond (comply with a hypnotherapist’s suggestions)
5. Return to usual awareness
6. Reflect on the experience

A person having hypnotherapy must voluntarily choose to be hypnotised, agree to hypnosis and believe that hypnosis can help them.

What does hypnotherapy feel like?

Hypnotherapy-services.com and the BBC’s A Short Guide to Hypnotherapy say we all experience hypnosis differently. For some of us it feels the same as our normal waking state, but often it’s like that deep calm feeling just before falling asleep at night or just before waking in the morning.

To date I have had four weekly hour-long clinical hypnotherapy sessions. While I was hypnotised I felt deeply relaxed and sleepy, and my limbs felt heavy. My thoughts and breathing slowed down nicely.

After my hypnotherapist brought me out of hypnosis I could remember only some of the things she said to me while I was hypnotized. She wrote down my post hypnotic suggestion on her business card in case I forgot it, so I could read it whenever I found myself thinking about the problem I was wanting to overcome using hypnotherapy.

How safe is hypnotherapy?

According to the BBC’s A Short Guide to Hypnotherapy, hypnosis is very safe.

Hypnotherapy-services.com says:

“Unfortunately hypnosis is the same as any other tool; in the right hands and used in the right way then hypnotherapy is very safe. Is a scalpel safe? It depends on who is wielding it – a surgeon or a psychopath.

By using hypnosis in a positive and professional manner it is possible to change all sorts of things within a person, therefore it stands to reason that somebody who is incompetent at using hypnosis could cause some dangerous reactions.”

The ASCH quotes over five health professionals’ views on the safety of hypnosis, including those of clinical hypnotherapists. They all claim hypnosis is safe.

How many sessions will hypnotherapy take to work?

The number of sessions hypnotherapy takes to work varies from one person to the next because every person and every problem is different. If you decide to have hypnotherapy, discuss the number of sessions you might need with your hypnotherapist before or during your first session.

The UMMC says each session lasts about an hour, and most people start to see results within 4 to 10 sessions. Children aged 9 to 12 are easily hypnotized and may respond after only one or two visits.

My hypnotherapist recommended six sessions to help achieve my goals.

Are there any side effects, dangers and complications of hypnotherapy?

Maurice Kouguell, Ph.D., Founder and Director of the Brookside Center for Counseling and Hypnotherapy, says many mild side effects can occur during a hypnotic induction and sometimes these might also occur after a post hypnotic suggestion. Side effects can include nausea, dizziness, crying, anxiety linked to loss of control and, rarely, spontaneous regression of a traumatic event.

Kouguell comments that most side effects can often be stopped by quickly ending the induction or by proceeding with the induction and often the side effects will disappear as the hypnotic state deepens. He claims there are many possible complications linked to hypnosis including tiredness, antisocial acting out, panic attacks, loss of comprehension or concentration, confusion and misunderstood suggestion.

The ASCH, however, states a different point-of-view; for example they say that:

“Dr Julius Grinker states, “The so-called dangers from hypnosis are imaginary. Although I have hypnotised many hundreds of patients, I have never seen any ill effects from its use”.

Clinical hypnotherapist, Gil Boyne, states, “In almost forty years of practice and more than 40,000 hours of hypnotherapy, I have never seen or heard of any harm resulting from hypnosis.”"

So does hypnosis have any bad effects? After reading many articles on the web about this topic and using common sense, I think no therapy is 100% safe all the time for everybody. I also think that the safety of hypnosis depends on factors that all interact with each other, such as:

• how good the hypnotherapist is at hypnotherapy
• the physical, emotional and mental state of the person being hypnotized
• the goals the person wants from hypnotherapy
• the accuracy of the post hypnotic suggestions

Should some people be cautious about having hypnotherapy?

Kouguell says, “In the literature, authorities have been urging caution in the use of hypnosis for over 100 years.”

Healthcommunities.com claims that although experts estimate that at least 80% of people can be hypnotized, hypnotherapy is not recommended for everyone.

Hypnotherapists assess how open to suggestion and receptive their clients are by asking questions about their personalities. Hypnotherapists screen out those who are likely to have bad reactions to hypnosis.

Healthcommunities.com believes that only well-trained, experienced hypnotherapists should treat people who:

• consume large amounts of alcohol or other drugs
• have delusions or hallucinations
• have psychosis or borderline psychosis

and only together with the client’s psychiatrist.

Although some very young children can be hypnotized, they lack the attention span needed for hypnosis. Older children, however, can be hypnotized to overcome fears and help treat various problems such as nail biting and bedwetting.

Summary

Hypnotherapy uses hypnosis to help people achieve goals. Hypnosis is a normal and natural state of mind where we are more open to suggestions and ideas than in our usual waking state. Hypnotherapy can help with many problems, although some people can have side effects. If you decide to have hypnotherapy, choose a well qualified hypnotherapist.

written by Nyomi Graef

]]> http://extrahappiness.com/happiness/?feed=rss2&p=3015 5 http://extrahappiness.com/happiness/?p=2935 http://extrahappiness.com/happiness/?p=2935#comments Sat, 20 Feb 2010 15:14:31 +0000 Nyomi http://extrahappiness.com/happiness/?p=2935 Is a common type of cow’s milk consumed by millions of people across the world causing serious physical and mental health problems? Agribusiness professor and farm-management consultant Dr. Keith Woodford believes so. In his book Devil in the Milk he describes research showing that a protein in milk from particular breeds of cows – called A1 cows – is causing schizophrenia, autism, inflammation, heart disease and, possibly, type 1 diabetes. Dr. Woodford says that A2 cows, however, produce milk that does not cause health problems due to this protein.

Switching from A1 to A2 cow’s milk may have amazing health benefits. Are you drinking the right kind of milk for good health?

What is the difference between A1 and A2 cows?
What types of mental and physical problems might BCM7 in A1 milk cause?
How do you know if you are drinking A1 or A2 cow’s milk?
What if you don’t know what type of cow’s milk you are drinking and you don’t want to be exposed to BCM7?
Are there any other problems with cow’s milk?

What is the difference between A1 and A2 cows?

Dr. Thomas Cowan describes the two types of cows in his 2009 review of the Devil in the Milk published on The Weston A. Price Foundation website.

A1 cows include the more modern breeds like Holsteins and Friesians. A2 cows are the older breeds of cows, including Jerseys, Asian and African cows.

Cow’s milk contains a protein (called a peptide) known as BCM7. This is a compound called an opiate, which has bad effects on animals and humans. No BCM7 is found in the urine, blood or guts of A2 cows, but it is found in large amounts in the blood and urine of A1 cows. People who drink milk from A1 cows, but not A2 cows, can be exposed to BCM7; so A2 milk is the healthier milk.

What types of mental and physical problems might BCM7 in A1 milk cause?

Dr. Cowan says Dr. Woodford describes research showing that BCM7 can cause nervous system problems in animals and people, especially autistic and schizophrenic changes. BCM7 badly affects the immune response. He says injecting BCM7 into animals has provoked type 1 diabetes. He also says it can cause people to produce too much mucus.

Dr. Woodford presents research showing a direct relationship between people’s exposure to A1 cow’s milk and the incidence of auto-immune disease, heart disease, type 1 diabetes, autism and schizophrenia.

Journalist Barbara L. Minton reports in NaturalNews.com that:

“Epidemiological evidence from ten countries has demonstrated a strong association between high intake of milk from A1 positive cows and high incidence of these diseases, and has correlated very closely with World Health Organization data on the level of deaths from mental disorders.”

Minton says Dr. Woodford brings together evidence from more than 100 scientific papers examining population studies and both animal and human research. He explains the science behind the A1/A2 hypothesis and shows that BCM7 is linked with milk intolerance and a range of auto-immune diseases including type 1 diabetes. This is the diabetes that usually occurs during childhood or young adulthood. In people with type 1 diabetes, the body destroys its own insulin-producing cells.

The Great Plains Laboratory, Inc. website reports that Dr. Reichelt in Norway, Dr. Cade at the University of Florida, and others have found that urine samples from people with autism, PDD, celiac disease and schizophrenia contained high amounts of peptides. Peptides may also be high in other health problems such as chronic fatigue, fibromyalgia and depression, based on anecdotal reports of symptoms disappearing after wheat and dairy are removed from the diet.

How do you know if you are drinking A1 or A2 cow’s milk?

Whether you drink A1 or A2 cow’s milk obviously depends on which type of cow your milk comes from. Dr. Cowan says nearly all American dairy cows are A1 cows; the French, on the other hand, breed A2 cows.

What if you don’t know what type of cow’s milk you are drinking and you don’t want to be exposed to BCM7?

If you are unsure about which type of cow’s milk you are drinking, you could switch to goat’s or sheep’s milk (which are A2 milk), or other cow’s milk alternatives, such as soy, rice and oat milk. These all contain no BCM7.

Are there any other problems with cow’s milk?

Dr. Joseph Mercola claims children with autism should avoid pasteurized milk and instead drink raw unpasteurized cow’s milk. He wrote in his 2003 article Pasteurized Milk and its Link to Autism that:

“Over the last six months I have come to realize that the major reason why autistic children need to avoid milk is because it is pasteurized. The pasteurization process turns casein into a very dangerous molecule that can further precipitate the brain injury. If the children are fed real raw milk this will not occur.

I have recently started recommending this to my autistic patients but have not received any feedback yet. However, I recently received an e-mail from two independent researchers and parents of autistic children who have been getting tremendous results with this approach.”

If you or someone close to you has – or is at high risk of – autism, schizophrenia, heart disease, inflammation or type 1 diabetes, try and find out which type of cow’s milk and other dairy products you are eating, if you, or they, eat these foods. Seek advice from a relevant health professional to see if dairy foods might be contributing to the health problem.

written by Nyomi Graef

]]> http://extrahappiness.com/happiness/?feed=rss2&p=2935 4 http://extrahappiness.com/happiness/?p=2847 http://extrahappiness.com/happiness/?p=2847#comments Mon, 08 Feb 2010 14:43:57 +0000 Nyomi http://extrahappiness.com/happiness/?p=2847 A recent study suggests that omega-3 fish oil capsules may prevent psychosis in young people at high risk of developing this illness.

The study involved 81 young people at high risk of psychosis. Symptoms of psychosis include hallucinations, delusions, confused thoughts and being out of touch with reality.

For three months 41 participants were given fish oil capsules daily containing 1.2 grams of omega-3 fat. The remaining 40 were given a placebo (dummy pill). The participants didn’t know which one they were taking.

A year later, of the 76 people who completed the study, those who took the fish oil capsules had fewer symptoms of psychosis and sharper minds than those who took the placebo. Two people in the fish oil group (nearly 5 per cent) were diagnosed with a psychotic disorder compared to 11 (about 28 percent) in the placebo group.

How might omega-3 fat help prevent psychosis? Experts say the fat might affect the structure of cell membranes in the brain and improve connections between nerve cells.

Austrian scientists believe fish oil might be a good way to help people with schizophrenia who could have poor fatty acid metabolism.

The study’s researchers noted that many young adults do not want to take antipsychotic drugs. This is due to perceived stigma and side effects such as sexual problems, metabolic changes and weight gain. Omega-3 fat might be a good natural alternative.

The study was conducted by Dr. G. Paul Amminger and colleagues from the Medical University of Vienna, Austria, and research centres in Australia and Switzerland. The Stanley Medical Research Institute funded the study, which was published in the February 2010 issue of the Archives of General Psychiatry.

For more details read the full article on the Archives of General Psychiatry website.

]]> http://extrahappiness.com/happiness/?feed=rss2&p=2847 4 http://extrahappiness.com/happiness/?p=2745 http://extrahappiness.com/happiness/?p=2745#comments Sun, 31 Jan 2010 15:55:42 +0000 Nyomi http://extrahappiness.com/happiness/?p=2745 Someone has really hurt us. Our adrenaline starts pumping. Our hearts beat quickly, and we want to explode with rage. How can we release our anger while causing little or no harm to ourselves and others?

There are, of course, many ways to let out anger – some more harmful than others. Harmful ways include beating people, throwing things, destroying things, driving dangerously and committing self-harm.

Below are some relatively safe ways to release anger and rage. If you have any helpful ideas, write them in the comments section below. If they are harmless and reasonable, they will be added to the list.

1. Work in the garden. Whether it’s weeding, pruning, digging or mowing the lawn… do it as vigorously as we can.
2. Sweat it out. Run, walk, dance, do aerobics, martial arts…until we are exhausted – and do it regularly. Exercise is an excellent way to reduce anger and stress, and it releases natural chemicals in our body that make us happy.
3. Clean the house, shed, garage…for hours.
4. Write down our angry thoughts. Don’t worry about spelling or punctuation, just let the ideas flow. (I met a lady who said she filled over five exercise books with angry thoughts about her ex husband after he was nasty to her and cheated on her during their marriage.) After we write down our thoughts, bin, burn or keep them, depending on how we feel. Carefully think through whether we should send what we’ve written to the person who upset us; it is most likely a bad idea.
5. Have an imaginary conversation on the phone to the person we are angry at. Don’t dial their phone number, just say whatever it is that we would like to tell them in real life. Obviously they won’t really hear it, so we don’t need to be shy or censor what we say.
6. Discuss what is making us angry with a trusted friend, family member or counselor. Phone up a free phone counselling service or visit a counselor in person, if we feel the need.
7. Miriam says: I recently got very angry with my partner’s ex and wanted to tell her how I felt, but could not for sensitive reasons, so I wrote a letter to her saying EXACTLY what I felt, but then sent it to a trusted friend instead with a prep attachment explaining. Somehow it made me feel so much better.
8. Anonymous says: I have heard that yelling alone in your room helps as well, but I myself have never done it.

If anger is chronic, too high and/or badly affecting our health, work, family, friends and so on, seek professional help. A good counselor, anger management book or anger management course can make a big difference.

written by Nyomi Graef

]]> http://extrahappiness.com/happiness/?feed=rss2&p=2745 4 http://extrahappiness.com/happiness/?p=2567 http://extrahappiness.com/happiness/?p=2567#comments Tue, 26 Jan 2010 14:26:47 +0000 Nyomi http://extrahappiness.com/happiness/?p=2567 Without a doubt, feeling successful at something in life is a key for many people’s happiness. Now success means different things to different people. Some might think it’s being rich; others might say it’s being the best at our job, or feeling like we do a good job at whatever we do.

One of the best definitions of success that I’ve read is by American physician and author George Sheehan. He said: “Success means having the courage, the determination and the will to become the person you believe you were meant to be.”

No matter what we are doing, or believe we should be doing, there are ways that can help us become and stay successful. Here are my tips for long-lasting success.


Do what we enjoy
Do things that benefit both ourselves and others
Be ethical and have integrity
Don’t have making money our top priority
Think, speak and behave like a winner
Work on what we are talented at
Stay focused
Commit to goals
Persist, be motivated and be patient
Imagine being a success
Care about what we do and take pride in our work
Put in the time
Aim to be the best
Learn about what we do and keep on learning
Set and achieve goals
Think of obstacles and “failures” as learning opportunities
Turn weaknesses into strengths

Do what we enjoy

For long-term success, do something we enjoy. If we don’t enjoy what we do, we probably won’t stick at it long enough to become successful, we’ll dislike the journey along the way to succeeding, or our success will be short-term. If we love what we do, we can work on it day and night, and it doesn’t seem like work at all.

If we are unclear about what we enjoy, do we have a hobby or pastime that we can, in time, make a living from? Or think back to when we were younger. Was there something we had a passion for and were good at? Perhaps there is something we have been wanting to do for years but been putting-off.

I remember watching an interview once with Mick Jagger on TV. He said the Rolling Stones have enough money, so they don’t continue to tour the world playing together to make more money, they tour because they enjoy it. I thought: “What a man – one of the greatest musicians of all time still enjoys what he does and does an excellent job of it after more than 40 years.”

Mick is not a one-off case. If we observe the most successful people in their field, doing what they love for the joy of it and for the joy they bring to others – not simply for the money – is typical not unusual.

Do things that benefit both ourselves and others

If we believe the sole purpose of work is to benefit ourselves, think more broadly. I believe that one of the key reasons each of us is alive is to serve others. By “serve” I mean help others – or animals, the environment… – through our talents, knowledge and skills. “Help” could also mean improve the quality of life of, enhance or empower, to name just a few alternatives.

Think of success as an energy exchange – as we help others, we will be helped. It’s a win-win situation. Imagine the “success energy”, as I call it, doing a continuous loop from helping us, to helping others, then returning back to us and so on. If we don’t establish this loop, the flow of energy isn’t created; so success is fleeting or not forthcoming.

Be ethical and have integrity

Being kind, honest and ethical brings good energy to us. Being ruthless, cruel and unethical brings negative energy to us. We cannot avoid the law of the universe of as we sow so shall we reap.

It might take years for the negativity to flow back to us, and it might not come from whoever we hurt, but, in time, we all reap the consequences of our actions. Even if we make millions or billions of dollars, our health, happiness, safety or peace-of-mind… will be compromised in some way if we do the wrong thing by others.

A person I once knew summed it up well. He said if we are ethical and have integrity, the pathway to our goals will be open with opportunities. If, however, we compromise on these qualities, our road to success will be blocked with hindrances.

Don’t have making money our top priority

If getting rich is our main priority in life – regardless of how ethical, honest and capable we are – we might get rich, but will we also find joy and inner peace? People can have more than enough money, but if they are not happy, healthy nor peaceful, are they truly successful?

… There is no true success without peace of mind.”

- Bestselling self-help author Dr. Joseph Murphy

Think, speak and behave like a winner

Winners know their thoughts, words and actions largely shape their lives and create their future, so they continually steer these three elements towards success.

Here are some winning beliefs and thoughts. To reap positive results these need to sink into our subconscious mind.

• Believe that we have the right to succeed.
• Believe that we can and will win.
• Think “I can” not “I can’t”.
• Think “If they can do it I can do it”.
• Think “If I fail I am not a failure. I’ll try again and I will get there.”

Talk like a success. Think like a success. Behave like a success. Be a success.

Work on what we are talented at

Make use of our talents. We all have something we are good at, which we should respect and value. There are infinite ways of being a success besides the usual jobs people think of like doctor, lawyer, elite athlete, model, singer, movie star…

Stay focused

My mother used to say to me, “To achieve a goal, be like a horse running on a race track with blinkers on”; in other words keep focused on our goal and don’t get distracted. Distractions will come about, but to succeed we must stay focussed and stay on track.

… Success is focusing the full power of all you are on what you have a burning desire to achieve.”

- Wilfred Peterson

Commit to goals

No matter how hard getting started or staying working on a job might be at times, keep trying, working and believing in what we are doing and what we aim for.

Persist, be motivated and be patient

Persist during difficult times. Too many people give up on their goals when times get tough, but if they kept going they probably would have been successful.

It’s easy to be motivated when things are going well and we feel okay. It’s when things aren’t going so well and we aren’t feeling good that keeping motivated can be harder. Remember the end results we want, stay focused and keep working, despite the troubles.

If something doesn’t work out as well as we wanted, find out what went wrong, make adjustments and try again. Keep going, even if it takes years to reach our goals. Be patient with achieving results too. Like when we sow seeds in a garden it takes time before our plants show signs of sprouting leaves, sowing the seeds of success takes time to see results.

Sylvester Stallone’s ideas for Rocky were rejected many times and scoffed, yet the movie was a hit and he became a megastar. Jennifer Aniston starred in string of failed TV shows and considered giving up acting before she became a star in Friends.

… Patience, persistence and perspiration make an unbeatable combination for success.”

- Napoleon Hill

Imagine being a success

Our imagination is a valuable tool to help us get to our goals. Regularly imagine (visualize) ourselves as a success. Many elite athletes, actors and others know and use the power of their imagination to help them succeed. What we often imagine tends to come to fruition.

Care about what we do and take pride in our work

If we don’t care about whether or not we do a good job it is reflected in our attitude, results and reputation. When we care about what we do and who we work for it shows, and people can tell that we care.

Our reputation is a key ingredient in our success and influences whether people want to work with us, employ us and so on. Cultivate a good reputation and we will be rewarded.

Put in the time

Most successful people take many years to become the best at what they do. The idea of an overnight success is mythical.

Less successful people might look at winners and think “Oh, they are just lucky”. No – most winners spend years doing practise/study/training…and then there’s likely to be more of it throughout their lives. Yes, successful people have talent, but they combine talent with dedication, time, effort, persistence, inspiration, motivation…

… Some people dream of success while others wake up and work hard at it.”

- Wilfred Peterson

Aim to be the best

Winners want to win and strive to win – a half-hearted effort and so-so results are not good enough. Their inner drive to succeed propels winners to become bigger and better, and continually improve throughout their lives.

Avoid over perfectionism though. I’ve experienced this trap. Now I accept that mistakes are part of being human, so I will make them, and that’s okay. I still aim to win, but I feel more at peace when I make mistakes now than in the past.

… Every success is built on the ability to do better than good enough.”

- Author Unknown

Learn about what we do and keep on learning

Winners learn their craft and want to keep learning the latest information, trends, techniques… throughout their lives. Winners do not stagnate – they continually learn, grow and improve. To be the best requires learning, otherwise we will be overtaken by our competitors.

Set and achieve goals

Winners set and achieve goals. Without goals we are aimlessly drifting through life. Goals give us purpose and direction. They help motivate and guide us. They give us something to live for.

A good way to help us set goals is to use the SMART technique.

SMART stands for:

• Specific
• Measurable
• Achievable
• Realistic
• Time-based (set a date that we want to achieve the goal by)

Think of obstacles and “failures” as learning opportunities

We tend to grow and learn the most from what doesn’t work well rather than what does work. When we make errors, we analyse what when wrong and re-plan, re-think and re-do what we did; and we aim to do better next time.

If we fail, don’t think of ourselves as failures. If we try enough things in life, some of them are bound to not turn out as well as we hoped. Yes, it’s disappointing, but it’s part of life.

Don’t keep trying the same old things that don’t work, then wonder why things fail. Make changes and try again, meet new people, make new friends… Do whatever it takes to achieve.

Turn weaknesses into strengths

Weaknesses are part of being human. Many of the greatest achievers have turned their weaknesses into strengths. They worked on improving themselves to such an extent that they eventually became more successful than many others with less significant problems. Their desire to overcome a weakness – and prove to themselves and others that they can overcome it and succeed despite their circumstances – motivates them so strongly to achieve that nothing stops them.

Australian swimmer Susie Maroney was born with cerebral palsy – a condition that causes physical disability – but this didn’t stop her from becoming a three-time winner of the Manhattan Island swim race and the fastest female two-way English Channel Crossing at age 17, among other sensational achievements.

… Success is not measured by what you accomplish, but by the opposition you have encountered, and the courage with which you have maintained the struggle against overwhelming odds.”

- Orison Swett Marden

Be the winners we want to be. Use as many tips and ideas for success as we can by learning from those who are successful, happy and healthy, and as Wilfred Peterson says: “Champion the right to be yourself; dare to be different and to set your own pattern; live your own life and follow your own star.”

written by Nyomi Graef

]]> http://extrahappiness.com/happiness/?feed=rss2&p=2567 6 http://extrahappiness.com/happiness/?p=2495 http://extrahappiness.com/happiness/?p=2495#comments Wed, 20 Jan 2010 10:03:06 +0000 Nyomi http://extrahappiness.com/happiness/?p=2495 If I said, “In 20 words or less, what do most people ultimately want in life?”, what would you say? Maybe “happy” would be in there somewhere? Or “rich”? Or “famous”? There are, obviously, an infinite number of ways we could respond. If I was asked this question I would say, “Most of us probably want to be loved, wanted, needed, happy, healthy, wealthy, successful, safe and secure.”

For many of us, having a happy, long-lasting relationship – whether it’s a marriage, defacto or another type – is one of the greatest joys and desires in life. We all know that this doesn’t come about simply through luck. Like any achievement, there are things that can help and things that can hinder the success of a relationship.

Keeping the love and happiness alive in a relationship takes time, energy and love itself. Having been in some long relationships, here are my top 10 ideas to help keep the joy and love alive.

Add your own ideas to the comments section below. If they are kind and helpful, they will be added.

1. Have the same values for the things that count
2. Keep the spark alive
3. Make our partner feel like the most important person in the world
4. Little things mean a lot
5. Have mutual and independent social lives and interests
6. Spoil each other
7. Fight clean not dirty, and make-up quickly
8. Treat each other with respect
9. Support each other
10. Show lots of appreciation

1. Have the same values for the things that count

If one partner expects a monogamous relationship and the other wants an open one – and neither will compromise – will the relationship work long-term? Or if loyalty is what a couple both say they value – then one person compromises on this – how long will the relationship last?

When it comes to things like health, spending habits and how to raise children, there often needs to be some common ground, or at least one partner must sincerely accept the other’s conflicting viewpoint. If not, resentment can set-in, endless fights can rage – or couples can avoid talking to each other altogether – and the relationship can be doomed.

2. Keep the spark alive

As we know, relationships go through different stages – courtship, the first signs of love, the honeymoon period… Although the initial “rush” of love often fades over time, keep the chemistry alive to avoid being bored in each other’s company and avoid losing passion so we feel like a sibling, roommate or friend, not a lover.

The things we choose to do don’t have to be expensive to be enjoyable. Drinking wine in a beautiful park, joining a club together and snuggling-up while watching the sun set over the city skyline – whatever works for both people to help keep that special bond of love alive.

Also, keep laughing. Couples who share the same sense of humour – and laugh together often – are more likely to stay together in the long-run.

…Our marriage is like anybody’s marriage, it goes through ups and downs. It’s a little garden that you have to tend all the time.”

- Bruce Willis

3. Make our partner feel like the most important person in the world

If one partner feels second (or third…) best to the other partner’s parents, friends or independent social life…does this say “I love you lots”? We are sensitive, and can tell whether someone loves us or not, or loves us less than we would like.

Be warm – not cold and distant. If our partner wants affection, give it often, and from the heart. Say “I love you” often, and say it unprompted. Be there for them in times of need. Spend enough quality time with them. If both partners are on Facebook or MySpace, put special photos of both of you together on there to show how much you mean to everyone. If photos of our beloved pets are there, but not our partner – and no hint that our partner even exists – what message does that convey?

…The supreme happiness in life is the conviction that we are loved.”

- Victor Hugo

4. Little things mean a lot

As we are aware, little things can add-up and turn into big things over time. If leaving dirty underwear on the bathroom floor for days annoys our partner – stop doing it. Put the empty toilet roll in the bin instead of throwing it on the floor. Trim that nose hair. Whatever little thing it is, find a balance between over-pleasing our partner, and being a doormat, and doing simple things that make them happy.

Whether it’s a hug and “I love you” each night before bed, making a cup of their favorite hot drink for your partner each day, or lovingly saying “I’m sorry” during an argument, little things can add-up and make the difference between long-lasting resentment or extra peace and happiness in a relationship.

5. Have mutual and independent social lives and interests

For a happy relationship, it’s obvious that couples need to regularly do enjoyable things together. We don’t need a total “mini-me” of our self, but without at least one common interest that we enjoy doing together, are we in the relationship for the right reasons? Is it worth staying? Can we find common interests, or re-start past interests?

Having interests outside of our relationship is vital for a happy and long-lasting relationship. Having only our partner to share our quality time with can lead to relying on them too much for our happiness, which is not a good thing.

6. Spoil each other

“Gifts of love” (as I call them) – cards, love notes, flowers… things that say “I love you” – give these from the heart in all stages of the relationship – not just during courtship. Give them sincerely, but don’t overdo it – we don’t want to smother them or get into debt.

7. Fight clean not dirty, and make-up quickly

Long and nasty arguments are a sure way to kill a relationship. Fight in ways that don’t hurt each other and erode the love. There are plenty of techniques around. Read books, blog posts or articles, and ask friends and family for ideas, if we feel the need.

Here are a few tips:

• Say “sorry” quickly if we think we are wrong – don’t wait for days or never say it
• Don’t “hit below the belt”
• Don’t call our partner nasty names
• Don’t roll our eyes and huff
• Say things to our partner about what we don’t like about them as calmly, succinctly and as kindly as we can
• Don’t throw temper tantrums and don’t hit, kick, bite, throw things and so on
• Word what we want to say in a way that shows we dislike our partner’s behavior, not our partner personally
• Don’t hold grudges – forgive past mistakes and move on

8. Treat each other with respect

Kindness, consideration and dignity go a long way in keeping a relationship happy. Snide remarks, nasty name calling, put downs, criticism… can destroy love. No one likes to feel belittled, patronised, put-down or second-rate. Boost each other’s self-esteem and self-worth with lots of praise, love and kindness.

If we don’t like something our partner does, find ways to express our feelings so we don’t hurt their self esteem and make both partners think less of each other.

…Love is shown in your deeds, not in your words.”

- Fr. Jerome Cummings

9. Support each other

Support can be emotional, physical, spiritual….Sincerely and regularly boost one another up in words and actions, to show we care about and love our partner. Watch them play sport. Look after them when they are ill. Listen to them if they are upset if they don’t like their job and their boss.

10. Show lots of appreciation

Years ago I read that a main reason why many marriages fail is because at least one partner feels unappreciated in the relationship. I can understand this. If someone often feels taken for granted, they could think: “What’s the point of me doing all of this? They don’t appreciate what I do or who I am”; so they end the relationship.

Regularly and sincerely say “thank you” to our partner for things they do that we like. Even if we might think it’s a small thing, such as folding the washing neatly or bringing the kids home on time, appreciation can mean a lot.

Praise our partner often for their achievements. Tell them their good qualities and the things we love about them. Make them feel like they are the most cherished, special and valued person in the world through both our words and deeds.

Put the time, energy and love into having a long and happy relationship and watch it grow stronger throughout the years. We’ll have a best friend, lover and soul mate all rolled into one – surely one of the most beautiful – and desirable – things in life.

…You know you are in love when after spending time with someone, you find everything they do enchanting, you want to spend every night and day with them and you start to miss them before they even leave the room.”

- Nyomi Graef

…You don’t marry someone you can live with – you marry the person who you cannot live without.”

- Author Unknown

…Sow lies, deception and cruelty in a relationship and observe the sourness that flourishes. Sow seeds of love, honesty, kindness, loyalty and trust, and watch the beauty that blooms.”

- Nyomi Graef

written by Nyomi Graef

]]> http://extrahappiness.com/happiness/?feed=rss2&p=2495 3 http://extrahappiness.com/happiness/?p=2492 http://extrahappiness.com/happiness/?p=2492#comments Sun, 13 Dec 2009 15:44:42 +0000 Nyomi Graef http://www.extrahappiness.com/happiness/?p=2492 What do Exxon Valdez, Chernobyl, Three Mile Island and the Challenger shuttle explosion all have in common? They are all international disasters in which a lack of sleep is believed to have contributed to their cause, according to the BBC Science & Nature.

We have all had times in our lives where we weren’t getting enough sleep. Grumpiness, poor concentration and forgetfulness are some symptoms you’re probably familiar with.

Many of us put up with symptoms of lack of sleep so we can work longer and party harder. But are the benefits of skimping on sleep worth it? A recent article in US Science News says studies have linked chronic sleep loss to obesity, heart disease, high blood pressure, diabetes and shorter lives.


Some evidence suggests that not getting enough sleep night after night may cause long-term — possibly permanent — changes in the brain. Some of these changes may even increase the risk of mental health problems such as depression.

If you’re one of the millions of people who lack sleep — and you want to be happier, healthier or slimmer — put “get enough sleep” high on your “to do” list today.

Why do we need sleep?
How much sleep do we need to be healthy, happy and productive?
What problems can result if we don’t get enough sleep?
What can cause sleep problems?
Who is most at risk of not getting enough sleep?
What can we do to improve our sleep?

Why do we need sleep?

Sleep is vital for health and wellbeing. The BBC Science & Nature says sleep plays a major role in brain development. We need sleep to maintain normal levels of cognitive skills such as speech, memory, innovative and sharp thinking.

We heal faster when we are asleep, and some people have amazing answers to their problems and questions in their dreams.

… You are spiritually recharged during sleep. Adequate sleep is essential for joy and vitality in life…”

– Best-selling self-help author Dr. Joseph Murphy

How much sleep do we need to be healthy, happy and productive?

How much sleep we need varies from one person to the next. There does, however, appear to be a minimum amount of sleep that most adults need to be healthy and productive, which is at least six hours every night.

Jeff Worley in his article Why Do We Need to Sleep? says Bruce O’Hara, a UK associate professor of biology, has published over 40 articles and given dozens of presentations on his sleep-related research.

O’Hara believes we must be careful with claims people make about how much sleep they need. “Some people think they sleep very little, but if you measure their sleep, they actually sleep more than they think they do, or claim to. Ninety percent of the population needs at least six hours’ sleep a night, or their performance drops dramatically over successive days.”

The National Sleep Foundation in the US says experts believe that there is no “magic number” for how much sleep we need. Different age groups need different amounts, and we each vary in how much sleep we require.

The amount of sleep you need to function best may be different for you than for someone else of the same age and gender. You may feel great sleeping seven hours a night, but someone else might need nine hours to have a happy, productive life.

A 2005 study found that sleep needs vary across populations. The study calls for further research to find the traits within genes that may provide a “map” to explain how sleep needs differ among individuals.

The BBC Science & Nature also says there is no set amount of time that everyone needs to sleep, because it varies from person to person.

Jim Horne from Loughborough University’s Sleep Research Centre, however, advises that: “The amount of sleep we require is what we need not to be sleepy in the daytime.”

What problems can result if we don’t get enough sleep?

Not getting enough sleep badly affects how well we think, feel and behave, and it can be dangerous.

Lack of sleep can cause us to:

• gain weight. The BBC Science & Nature says research suggests that sleep loss might increase the risk of obesity. This is because chemicals and hormones that play a key role in controlling appetite and weight are released while we sleep.
• increase our reaction times. O’Hara says sleepiness is the single largest factor in industrial accidents.
• be a hazard on the road. One study found participants who got five hours’ sleep five nights in a row caused their driving skills to equal people with a blood alcohol level well over the legal driving limit, according to O’Hara.
• increase our risk of diseases such as high blood pressure, diabetes, fibromyalgia and heart disease
• be grumpy
• have aches and tremors
• be confused and disorientated
• find it harder to learn compared to if we got enough sleep
• lack concentration
• have a poor memory
• have slurred speech
• think less clearly and make poor judgements
• feel drowsy or exhausted
• lack energy
• have a less healthy immune system, so we are more likely to get colds and other infections
• hallucinate and become delusional if we don’t sleep for days on end

What can cause sleep problems?

The American Psychological Association (APA) says sleep disorders can be linked to problems in the following systems:

• brain and nervous system
• cardiovascular system (the heart, blood vessels and blood)
• immune system (defends, destroys and removes invading microorganisms and viruses from the body and protects us from cancer)

Health problems and other factors can cause sleep problems including:

• insomnia and accidents
• high blood pressure and increased risk of heart attacks and strokes
• emotional problems such as depression and bipolar disorder (manic depression)
• obesity, metabolic syndrome and diabetes
• alcohol and drug abuse

Worries, stress and unresolved problems can be other causes of sleep problems, including insomnia. A lack of certain minerals, such as magnesium, can also cause insomnia.

Who is most at risk of not getting enough sleep?

The APA says the following groups are most at risk of lacking sleep:

• physicians
• night shift workers
• truck drivers
• parents
• teenagers

What can we do to improve our sleep?

There are many things we can do to help us sleep better. Aside from popping sleeping pills, here are some ideas.

Treat health problems that are causing your sleep problem. If you lack magnesium, for example, you might suffer from insomnia as a result. A blood test can help find out if you are deficient in this mineral. Eating more magnesium-rich foods and taking magnesium supplements can treat a magnesium deficiency.

Close to bedtime, drink herbal teas or take herbal capsules or tablets that help improve sleep. Valerian, passionflower, lemon balm, hops and chamomile are some calming herbs that can be made into teas. Beware, certain herbs aren’t for everyone and can have side effects in some people. Read about the herb before you start taking it to avoid having bad effects from it, which might be serious.

Stop drinking stimulants, such as tea, coffee and energy drinks, a few hours before you go to bed.

Get into a regular sleep routine by going to bed at night and getting up at the same times each day.

Turn off your computer at least an hour before bedtime. A bright computer screen can stimulate your brain.

Keep the amount of light in your house low for a couple of hours before bedtime. Bright light at night can make us stay awake because it tricks the brain into thinking it’s daytime.

Lose weight if you are overweight. Excess weight can cause sleep apnea in some people, and losing weight, if you are overweight, can help treat this health problem.

Don’t do moderate or vigorous exercise close to bedtime.

Read a boring book shortly before going to bed.

Listen to relaxing music such as gentle classical music. Avoid loud dance music close to bedtime.

Worry and stress can cause problems falling asleep and staying asleep at night. Deal appropriately with problems to avoid them badly affecting your sleep.

Slowly read positive affirmations that help you sleep for at least 10 minutes before going to bed each night.

Practise relaxation exercises each night before bedtime, such as yoga and stretching.

Meditate at least once a day for 20 minutes. Meditation has heaps of benefits, including better sleep, sharper thinking and increased ability to deal with stress and worries.

Be patient when trying these ideas. Achieving positive results might take a few days or weeks, but if the changes improve your sleep without major side effects then using them is worth it.

written by Nyomi Graef

]]> http://extrahappiness.com/happiness/?feed=rss2&p=2492 4 http://extrahappiness.com/happiness/?p=2432 http://extrahappiness.com/happiness/?p=2432#comments Tue, 27 Oct 2009 11:51:53 +0000 Nyomi Graef http://www.extrahappiness.com/happiness/?p=2432 Did you know that St (Saint) John’s wort is one of the most popular natural antidepressants in the United States and Canada?

St John’s wort is a flowering plant that has been used to treat depression for centuries. Today it’s available from health food stores, pharmacies and even some supermarkets. It is generally safe and has few side effects.

What is St John’s wort?
What is St John’s wort used for?
How does St John’s wort work?
How long does St John’s wort take to work?
How is St John’s wort taken?
Is St John’s wort addictive?
What are the side effects of St John’s wort?
Who should not take, or be cautious about taking, St John’s wort?

What is St John’s wort?

St John’s wort (Hypericum perforatum) is a yellow-flowering plant native to Europe, Asia and North Africa. Wikipedia says it has been introduced to many temperate areas of the world and grows wild in many meadows.

What is St John’s wort used for?

The National Center for Complimentary and Alternative Medicine (NCCAM) says St John’s wort has been used for centuries to treat mental health problems and nerve pain.

St John’s wort has also been used as a sedative, and a treatment for malaria, wounds, burns and insect bites.

Today St John’s wort is used to treat depression, anxiety, mood swings, nervous unrest, restlessness and sleep disorders.

St John’s wort has been studied a lot in Europe over the last two decades, with more recent research in the United States, according to the Mayo Clinic.

The Black Dog Institute says recent clinical trials found St John’s wort was better than placebo, or just as good as standard antidepressants, such as Prozac, Tofranil and Zoloft. The Mayo Clinic, however, says it’s not clear if St John’s wort is as good as selective serotonin reuptake inhibitor (SSRI) antidepressants such as sertraline (Zoloft). The Mayo Clinic claims many studies report St John’s wort to be better than a placebo (a “dummy” pill designed to have no effect) and just as good as tricyclic antidepressant drugs in the short-term treatment of mild-to-moderate major depression (one to three months).

According to the United Kingdom Psychiatric Pharmacy Group (UKPPG), research has so far found St John’s wort to be useful in treating mild-to-moderate depression, but it’s of little help for severe depression.

Wikipedia says that in some countries, such as Germany, it is often prescribed for mild depression, especially in children, adolescents, and where cost is a concern.

How does St John’s wort work?

How St John’s wort works to help depression is unclear, according to the UKPPG. It contains at least 10 different chemicals that may help improve mood. There are many chemical messengers (called monoamines) that occur naturally in the brain. If the levels of these chemicals are low, then your mood may be low. St John’s wort helps stop the breakdown of these monoamines and increases the level back to normal. This helps to improve mood in people who feel sad or depressed.

According to the Black Dog Institute, St John’s wort is believed to be a reuptake inhibitor of the neurotransmitters serotonin, dopamine and noradrenalin. These are chemicals in the brain linked to depression and anxiety.

How long does St John’s wort take to work?

The UKPPG says St John’s wort might take two or more weeks before there’s any effect on your mood, and a further three or four weeks for the effects to peak. The effects might take a few months to occur in some people.

How is St John’s wort taken?

The flowering tops, and other parts, of the plant are used to make teas, and tablets, capsules and liquids (tinctures) containing extracts of the plant.

Is St John’s wort addictive?

The good news is that it’s not addictive. When you decide to stop taking it, it’s best to gradually reduce the dose. If you stop taking it suddenly you may feel unwell.

If you stop taking St John’s wort, your original symptoms may return. The UK’s NHS recommends taking St John’s wort for at least six months after you have fully recovered from your symptoms.

What are the side effects of St John’s wort?

Generally St John’s wort is safe and has only a few side effects. ABC Health and Wellbeing says the most common side effects of St John’s wort include stomach upset, sensitivity to sunlight, agitation and skin reactions. The NCCAM says St John’s wort can cause dry mouth, dizziness, fatigue, headaches and/or sexual dysfunction in some people.

Who should not take, or be cautious about taking, St John’s wort?

ABC Health and Wellbeing recommends that if you are taking any medication, it’s best to see a relevant health professional before taking St John’s wort.

St John’s wort can reduce the effectiveness of birth control pills and some other medications.

St John’s wort can cause serious side effects when taken with some other supplements and medications. These include:

• antidepressants
• blood thinning drugs, such as Warfarin
• drugs for irregular heartbeats
• HIV medication
• drugs to treat cancer
• immunosuppressants
• triptan migraine drugs

The UKPPG says you should avoid alcohol (except in moderation) while taking St John’s wort. Alcohol can interact with it to make you feel dizzy or confused. The UK’s NHS recommends that you avoid alcohol until you are used to taking St John’s wort. Once you are used to it you may be able to drink very small amounts. If you mix alcohol with antidepressants you may become very drowsy. Drinking alcohol can also worsen depression and anxiety.

You might feel dizzy at first when taking St John’s wort. Until this wears off, or you know how St John’s wort affects you, do not drive or operate machinery. You should be careful as St John’s wort might affect your reaction times.

written by Nyomi Graef

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