General Advice on under- active Thyroid

Hypothyroidism, or under-active thyroid, is 10 times more common in women than men. It is most common in women aged 40 to 50. In my experience, even while on medication, weight loss is slower than normal, so it is VERY important to stick closely to your diet plan AND take regular exercise.

Symptoms of Hypothyroidism (Under-Active Thyroid)

The signs and symptoms of hypothyroidism vary in severity and typically develop gradually over months or even years. They may include:

- Extreme tiredness
- Weight gain
- Constipation
- Hoarseness of voice
- Intolerance of cold
- Water Retention (swelling of face: puffy eyes, dry, thickened skin)
- Thinning of hair
- Heavy menstrual periods (women)
- Some people with hypothyroidism develop a swelling in the neck (Goitre)
- Depression/ Mood swings

General Advice About Hypothyroidism

. Check Your Thyroid Levels Regularly
Make sure your thyroid levels are checked regularly, so your medication is kept at the correct dosage. Thyroid function can change quite quickly and needs to be monitored at least every 6 months.

. Get Active
Take regular exercise. Although you may not have much energy initially, get moving! The more you move the more energy you will have to exercise each day. Physical activity is especially important if you suffer from hypothyroidism. It is essential in order to help speed up your metabolism and increase weight loss. Individuals with hypothyroidism can have low levels of serotonin, the brain chemical involved in appetite control, depression, and sleep regulation. Just thirty minutes of aerobic exercise, five times per week can help increase serotonin levels to decrease these symptoms.

. Reduce Stress
Stress is a major factor and is believed to be a contributing factor to the development of hypothyroidism. Stress causes many people to make unwise food choices and overeat. Reactions to stress are controlled by the adrenal glands, which are overworked and under-functioning in hypothyroid patients. Stress also increases cortisol levels, increasing hunger and affecting insulin levels. One of the best ways to reduce stress is to take regular exercise. Similarly, deep breathing, swimming or doing anything you enjoy, will help reduce your stess levels.

. Check your Diet

-Reduce your use of stimulants
When trying to fight fatigue, stimulants like caffeine may be a way of life. Hypothyroidism makes the adrenal glands susceptible to overwork and burnout. The adrenal glands can only take so much stimulation before they begin to under-function. Weaning off of stimulants, including coffee, soda and tea, can help the adrenal system heal and recharge.

- Decrease the amount of carbohydrates you eat
Research shows that individuals with hypothyroidism are more successful when eating about 45-50% of total calories coming from carbs. At 50% carbs, your diet will probably result in about 30% protein and 20% fat.

-Choose more complex carbs
Enjoy plenty of fresh fruits, vegetables, and whole grains (whole wheat bread, brown rice, wheat germ). These foods are nutritionally superior to their refined counterparts. Complex Carbs are rich source of dietary fibres. People with hypothyroidism often experience sluggish digestion and constipation. A high-fiber diet can help move things along so to speak, while increasing satiety so that you never feel hungry.

- Drink lots of Water
Drink 8-12 glasses of water every day in between the meals. Metabolism requires water, so not drinking enough will hurt your weight loss potential as well. When increasing your fiber intake, water is even more important. Drink additional water to compensate for perspiration from exercise and hot weather.

More Information About Hypothyroidism and Diet

Iodine
It is well documented that a diet low in iodine is associated with hypothyroidism or under-active thyroid. However do NOT take ANY iodine supplements without first consulting your doctor because excessive amounts of iodine can also lead to hypothyroidism.

Selenium
It is also believed to help if you increase your selenium intake. This can be done by eating foods such as whole wheat bread, bran, Brazil nuts, onions and tomatoes. Include some of these foods on a regular basis.

Brassica Vegetables
Cabbage and other brassicas vegetables (eg. Chinese leaves, brussel sprouts, turnips, broccoli, kohirabi and kale) contain compounds known as 'thioglucosides' which, if taken in excess can disrupt the function of the thyroid gland. However, it should be stressed that this tends to occur only in people whose diets are already deficient in iodine.

Helpful Foods:
Foods that are helpful for the thyroid function are: carrots, spinach, apricots, asparagus, olive oil, avocado, sunflower seeds, whole grain cereals, bananas, oily fish etc. So choose meals that include these foods.

Unhelpful Foods:
Foods to eat LESS of as they may interfere with iodine uptake are: cabbage, kale, broccoli, kohirabi, mustard, lima beans, linseed, sweet potato, peanuts, soy products, so keep these to a minimum. You don't need to cut them out completely.

Obsessive Compulsive Disorder

Steps in Psychotherapy

1. Re-label

Impartial Spectator- separating oneself from the streams of thoughts and feelings so that one can observe them and respond consciously instead of mindlessly- essentially the same mental action as the ancient Buddhist concept of 'mindful awareness'.

At the approach of an unwanted impulse, one should consciously take a note of of it and assertavely re-label it - "that is not something I really wish to do- it is just the prompting of a compulsion I want to be rid of".

2. Re-atribute

Affirm the true source of that urge. "It is not me, it is my OCD". Impress on the mind- the brain is generating this signal out of habit. It is a message that need not be acted upon.

3. Re-focus

To overcome compulsions, one then needs to refocus- to turn the attention away from the unwanted message by engaging in another activity.

Dr Shwartz suggests a '15-minute rule'. Find something wholesome that you enjoy doing and switch to it for at least 15 minutes. Hobbies are excellent choice for refocussing as are physical sports or exercising, reading, music or mentally absorbing game. After 15 minutes of new activity, introspect again. Has the urge diminished? "...because you are working to change the chemistry of brain".

4. Re-value

Revalue the meaning of one's unwanted impulses- "what a terrible person I must be for having such bad thoughts as nothing more than false messages coming from the brain ?".

The key is to realize that the 'thought is happening inspite of your will, not because of it'!

* Adapted from 'Brainlock'- Lawrence Martein, UCLA Medical School

Healing Waters!

One of the most important activities that takes place at a traditional spa is balneotherapy, a natural approach to health and healing that uses hot spring water, gases, mud, and climatic factors (such as heat) as therapeutic elements.

In addition to bathing, modalities such as hydrotherapy, mud therapy, physical therapy, massage, steam baths, physical exercises, inhalation of water vapor, and drinking mineral water are often used as part of a complex therapy for both health and preservation and treating disease.

Over the past four centuries, the science of balneology has evolved into a medical specialty in Europe and Japan, where special courses in balneotherapy are offered to both physicians and nurses by major medical schools. Researchers believe that thermal springs facilitate healing in a number of important ways.

Here are some ways through which Balneotherapy Heals:

1. Bathing in hot springs gradually increases the temperature of the body, thus killing harmful germs and viruses.

2. Thermal bathing increases hydrostatic pressure on the body, thus increasing blood circulation and cell oxygenation bringing improved nourishment to vital organs and tissues.

3. Increase in Blood flow also helps dissolve and eliminate toxins from the body.

4. Bathing in thermal water increases body metabolism, including stimulating the secretions of the intestinal tract and the liver, aiding digestion.

5. Repeated hot springs bathing (especially over three- to four-week period) can help normalize the functions of the endocrine glands as well as the functioning of the body’s autonomic nervous system.

6. Trace amounts of minerals such as carbon dioxide, sulfur, calcium, magnesium, and lithium are absorbed by the body and provide healing effects to various body organs and system. These healing effects can include stimulation of the immune system, leading to enhanced immunity; physical and mental relaxation; the production of endorphins; and normalized gland function.

7. Mineral springs contain high amounts of negative ions, which can help promote feelings of physical and psychological well-being.

8. The direct application of mineralized thermal waters (especially those containing sulfur) can have a therapeutic effect on diseases of the skin, including psoriasis, dermatitis, and fungal infections. Some mineral waters are also used to help the healing of wounds and other skin injuries.

9. Pain, Stiffness, inflammation and dependency on anti-inflammatory drugs were noted to be decreased in many Rheumatological conditions including Oteoarthritis of Hip and Knee, Rheumatoid Arthritis, Ankylosing Spondylitis and Psoriatic Arthritis by many researchers in Israel, Netherlands, Turkey, Russia, Germany, France and Italy. Mobility, and Quality of life improved.

Indications for Balneotherapy

Over the several hundred years during which the science of medical balneology has developed, following health conditions are identified that can best be treated by healing springs.

. Chronic rheumatic diseases
. Fibromyalgia
. Chronic Back Pain
. Functional recovery of central and peripheral neuroparalysis
. Metabolic diseases, especially diabetes, obesity, and gout
. Chronic gastrointestinal diseases
. Chronic mild respiratory diseases
. Circulatory diseases, especially moderate or mild hypertension
. Peripheral circulatory diseases (affecting the hands and feet)
. Chronic skin diseases
. Psychosomatic and stress-related diseases
. Autonomic nervous system dysfunction
. Vibration disorder (a middle ear disorder affecting balance)
. Sequela of (conditions resulting from) trauma
. Chronic gynecological diseases

Bibliography:
. Hashkes PJ. Beneficial effect of climatic therapy on inflammatory arthritis at Tiberias Hot Springs: Scand J Rheumatol. 2002;31(3):172-7.
. Tishler M, Brostovski Y, Yaron M. Effect of spa therapy in Tiberias on patients with ankylosing spondylitis. Clin Rheumatol. 1995 Jan;14(1):21-5.
. Sukenik S. Balneotherapy for rheumatic diseases at the Dead Sea area. Isr J Med Sci. 1996 Jul;32 Suppl:S16-9. . Sukenik S, Flusser D, Codish S, Abu-Shakra M. Balneotherapy at the Dead Sea area for knee osteoarthritis. Isr Med Assoc J. 1999 Oct;1(2):83-5.
. Sukenik S, Baradin R, Codish S, Neumann L, Flusser D, Abu-Shakra M, Buskila D. Balneotherapy at the Dead Sea area for patients with psoriatic arthritis and concomitant fibromyalgia. Isr Med Assoc J. 2001 Feb;3(2):147-50.
. Sukenik S, Giryes H, Halevy S, Neumann L, Flusser D, Buskila D. Treatment of psoriatic arthritis at the Dead Sea. J Rheumatol. 1994 Jul;21(7):1305-9.
. Elkayam O, Ophir J, Brener S, Paran D, Wigler I, Efron D, Even-Paz Z, Politi Y, Yaron M. Immediate and delayed effects of treatment at the Dead Sea in patients with psoriatic arthritis. Rheumatol Int. 2000;19(3):77-82.
. Sukenik S, Neumann L, Flusser D, Kleiner-Baumgarten A, Buskila D. Balneotherapy for rheumatoid arthritis at the Dead Sea. Isr J Med Sci. 1995 Apr;31(4):210-4.
. Elkayam O, Ophir J, Brener S, Paran D, Wigler I, Efron D, Even-Paz Z, Politi Y, Yaron M. Immediate and delayed effects of treatment at the Dead Sea in patients with psoriatic arthritis. Rheumatol Int. 2000;19(3):77-82.
. Sukenik S, Buskila D, Neumann L, Kleiner-Baumgarten A, Zimlichman S, Horowitz J. Sulphur bath and mud pack treatment for rheumatoid arthritis at the Dead Sea area. Ann Rheum Dis. 1991 Mar;50(3):201.
. Sukenik S, Buskila D, Neumann L, Kleiner-Baumgarten A. Mud pack therapy in rheumatoid arthritis. Clin Rheumatol. 1992 Jun;11(2):243-7.
. Codish S, Abu-Shakra M, Flusser D, Friger M, Sukenik S. Mud compress therapy for the hands of patients with rheumatoid arthritis. Rheumatol Int. 2005 Jan;25(1):49-54. Epub 2003 Nov 14.
. Flusser D, Abu-Shakra M, Friger M, Codish S, Sukenik S. Therapy with mud compresses for knee osteoarthritis: comparison of natural mud preparations with mineral-depleted mud. J Clin Rheumatol. 2002 Aug;8(4):197-203.
. Odabasi E, Turan M, Erdem H, Tekbas F. Does mud pack treatment have any chemical effect? A randomized controlled clinical study. J Altern Complement Med. 2008 Jun;14(5):559-65.
. Evcik D, Kavuncu V, Yeter A, Yigit I. The efficacy of balneotherapy and mud-pack therapy in patients with knee osteoarthritis. Joint Bone Spine. 2007 Jan;74(1):60-5. Epub 2006 Nov 29.
. Sukenik S, Abu-Shakra M, Kudish S, Flusser D. Dead Sea and Tiberias as health resort areas for patients suffering from different types of arthritis. Harefuah. 2006 Feb;145(2):117-22, 165.
. Gaál J, Varga J, Szekanecz Z, Kurkó J, Ficzere A, Bodolay E, Bender T. Balneotherapy in elderly patients: effect on pain from degenerative knee and spine conditions and on quality of life. Isr Med Assoc J. 2008 May;10(5):365-9.
. Balogh Z, Ordögh J, Gász A, Német L, Bender T. Effectiveness of balneotherapy in chronic low back pain -- a randomized single-blind controlled follow-up study. Forsch Komplementarmed Klass Naturheilkd. 2005 Aug;12(4):196-201. Epub 2005 Aug 29.
. Nguyen M, Revel M, Dougados M. Prolonged effects of 3 week therapy in a spa resort on lumbar spine, knee and hip osteoarthritis: follow-up after 6 months. A randomized controlled trial. Br J Rheumatol. 1997 Jan;36(1):77-81.
. Karagülle M, Karagülle MZ, Karagülle O, Dönmez A, Turan M. A 10-day course of SPA therapy is beneficial for people with severe knee osteoarthritis. A 24-week randomised, controlled pilot study. Clin Rheumatol. 2007 Dec;26(12):2063-71. Epub 2007 Apr 13.

Meditation slows worsening of AIDS!

Meditation may slow the worsening of AIDS in just a few weeks, perhaps by affecting the immune system, US researchers reported. If the findings are borne out in larger studies, it could offer a cheap and pleasant way to help people battle the incurable and often fatal condition, the team at the University of California Los Angeles said on Thursday. They tested a stress-lowering program called mindfulness meditation, defined as practicing an open and receptive awareness of the present moment, avoiding thinking of the past or worrying about the future.

The more often the volunteers meditated, the higher their CD4 T-cell counts - a standard measure of how well the immune system is fighting the AIDS virus. The CD4 counts were measured before and after the two-month programme. "This study provides the first indication that mindfulness meditation stress-management training can have a direct impact on slowing HIV disease progression," said David Creswell, who led the study.

His team tested 67 HIV-positive adults from the Los Angeles area, 48 of whom did some or all of the meditation. Most were likely to have highly stressful lives, Creswell said. "The average participant in the study was male, African American, homosexual, unemployed and not on ARV (antiretroviral) medication," they wrote in the journal Brain, Behavior, and Immunity.

The meditation classes included eight weekly two-hour sessions, a day-long retreat and daily home practice. "The people that were in this class really responded and just really enjoyed the program," Creswell said. "The mindfulness program is a group-based and low-cost treatment, and if this initial finding is replicated in larger samples, it’s possible that such training can be used as a powerful complementary treatment for HIV disease, alongside medications," he added.

He said it was unclear how the stress-reducing effects of meditation work. It may directly boost CD4 T-cell levels, or suppress the virus, he said.

* Source- Reuters, 26 July, 2008

The Acid / Alkaline Diet

The basic chemistry of pH balance

Back in high school chemistry, we learned about pH: acids had low numbers, alkalines had high numbers, and a pH of 7.0 was neutral. And it all meant absolutely nothing in terms of day-to-day life.

It now turns out that we have a better shot at long-term health if our body's pH is neutral or slightly alkaline. When we tilt toward greater acidity, we have a greater risk of developing osteoporosis, weak muscles, heart disease, diabetes, kidney disease, and a host of other health problems.

The solution, according to scientists who have researched "chronic low-grade metabolic acidosis," is eating a diet that yields more alkaline and less acid. Just what kind of diet is that? One that's high in fruits and vegetables. That might not seem like a big surprise, except for a few unexpected twists and turns.

Acid-yielding foods deplete minerals

If the idea of balancing acid and alkaline foods seems a bit off the wall, it does have a somewhat checkered past. Most people, including physicians, aren't familiar with the dangers of acidosis, except in the most extreme situations. Those include lactic acidosis, from overexercise; ketoacidosis, when diabetes start burning their own fat; and renal acidosis, which can be a sign of kidney failure.

The original scientific research on acid-yielding and alkaline-yielding foods dates back to 1914 and was remarkably accurate. But the problem with acid-producing eating habits is very real, after digestion, all foods report to the kidneys as being either acidic or alkaline. The kidneys are responsible for fluid balance and maintaining a relatively neutral pH in the body. That's where things get interesting. When acid-yielding foods lower the body's pH, the kidneys coordinate efforts to buffer that acidity. Bones release calcium and magnesium to reestablish alkalinity, and muscles are broken down to produce ammonia, which is strongly alkaline. By the time the response is all over, your bone minerals and broken down muscle get excreted in urine.


The four cases of dietary acidosis

Some of the science, at first glance, appears counter-intuitive. For example, acidic and alkaline foods don't usually translate into acid- and alkaline-yielding foods. The distinction is subtle but significant. An acid-yielding food is one that creates a lower, or more acidic, pH. Citrus fruits and tomatoes are acidic, but they have a net alkaline yield once their constituents get to the kidneys.

So if acid foods don't necessarily make for an acid pH, what then happens? There are four big issues.

• First, fruits and vegetables are rich in potassium salts, a natural buffer. Eating few of these foods deprives us of potassium, a mineral that protects against hypertension and stroke. According to research in Paleo-Diet, humans evolved eating a 10:1 ratio of potassium to sodium, and he regards this ratio as our biological baseline. Today, because of heavily salted processed and fast foods, combined with a low intake of fruits and vegetables, the ratio is now 3:1 in favor of sodium. That reversal, wreaks havoc with pH and our dependency on potassium.

• Second, there has also been a similar reversal in the consumption of naturally occurring bicarbonate (such as potassium bicarbonate) in foods and added chloride (mostly in the form of sodium chloride, or table salt). Bicarbonate is alkaline, where as chloride is acid-yielding. Chloride also constricts blood vessels, and narrows blood vessels reduce circulation. Because the whole body depends on healthy circulation, vasoconstriction contributes to heart disease, stroke, dementia, and probably every other degenerative disease.

• Third, eating large amounts of animal protein (including meat, fowl, and seafood) releases sulfuric acid though the metabolism of sulfur-containing amino acids, also contributing to greater acidity. This acidic shift can be offset with greater consumption of fruits and vegetables (rich in potassium bicarbonate).

• Fourth, grains, such as wheat, rye, and corn, have a net acid-yielding effect, regardless of whether they are in the form of white bread, breakfast cereal, pasta or whole grains. Grains are the most frequently consumed plant food. In addition to their acid yield, grains displace more nutritious fruits and vegetables. The real problem is one of alkaline deficiency, more than one of too much acid. People eat plenty of acid-yielding animal protein, dairy products, and grains. The missing piece is an appreciate amount of fruits and vegetables, to produce an alkaline yield. Study after study has shown that most people don't eat the five recommended daily servings of fruits and vegetables.

pH, acidosis and diseases

The strongest evidence in support of maintaining an acid-alkaline balance relates to osteoporosis. Dairy may be rich in calcium, but most dairy foods also produce an acid yield. The acid-alkaline issue as one of mineral adequacy and depletion. It's a little like over-farming and depleting mineral levels in soil. If we eat foods that create an acidic pH in the body, we will deplete our bones of minerals and our muscles of protein.

Low-grade acidosis increases insulin resistance, the hallmark of both pre-diabetes and full-blown type-2 diabetes. It increases the risk of kidney stones and kidney failure. And one study suggests that it might even alter gene activity and raise the risk of breast cancer. No one yet knows all the consequences of a fundamental shift in the body's acid-alkaline balance, but it's far reaching.

The pH of common substances

Acid-Yielding Foods
Spaghetti, Corn flakes, While rice, Rye bread, White bread, Milk, Lentils, Beef, Pork
Parmesan cheese, Processed (soft) cheeses, Hard cheeses, Gouda cheese, Cottage cheese, Peanuts, Chicken, Cod, Eggs

Alkaline-Yielding Foods
Apricots, Kiwifruit, Cherries, Bananas, Strawberries, Peaches, Oranges, Lemon juice, Pears, Pineapple, Peaches, Apples, Watermelon, Celery, Carrots, Zucchini, Cauliflower, Broccoli, Green peppers, Cucumber, Tomatoes, Eggplant/ Brinjal, Lettuce, Green beans, Onions, Mushrooms

Very Alkaline-Yielding Foods
Spinach and other green leafy vegetables, Raisins, Dates

Note: All fruits and vegetables are alkaline yielding, unless they have been pickled or marinated.

Scientific Citations
. Rylander R, Remer T, Berkemeyer S, et al. Acid-base status affects renal magnesium losses in healthy, elderly persons. Journal of Nutrition, 2006;136:2374-2377.
. Frassetto L, Morris RC, Sellmeyer DE, et al. Diet, evolution and aging. The pathophysiologic effects of the post-agricultural inversion of the potassium-to-sodium and base-to-chloride ratios in the human diet. European Journal of Nutrition, 2001;40:200-213.
. Sebastian A, Frassetto LA, Morris RC. The acid-base effects of the contemporary Western diet: an evolutionary perspective. Eds: Alpern RJ and Heber SC, in The Kidney: Physiology and Pathophysiology, 9th edition.
. Patterson BH, Block G, Rosenberger WF, et al. Fruit and vegetables in the American diet: data from the NHANES II survey. American Journal of Public Health, 1990;80:1443-9.
. Li R, Serdula M, Bland S, et al. Trends in fruit and vegetable consumption among adults in 16 US states: behavioral risk factor surveillance system, 1990-1996.
. Menendez JA, Decker JP, Lupu R. In support of fatty acid synthase (FAS) as a metabolic oncogene: extracellular acidosis acts in an epigenetic fashion activating FAS gene expression in cancer cells. Journal of Cell Biochemistry, 2005;94:1-4.
. Macdonald HM, New SA, Fraser WD, et al. Low dietary potassium intakes and high dietary estimates of net endogenous acid production are associated with low bone mineral density in premenopausal women and increased markers of bone resorption in post menopausal women. American Journal of Clinical Nutrition, 2005;81:923-933.
. Sebastian A, Harris ST, Ottaway JH, et al. Improved mineral balance and skeletal metabolism in postmenopausal women treated with potassium bicarbonate. New England Journal of Medicine, 1994;330:1776-1781.
. Sellmeyer DE, Schloetter M, Sebastian A. Potassium citrate prevents increased urine calcium excretion and bone resorption induced by a high sodium chloride diet. Journal of Clinical Endocrinology & Metabolism, 2002;87:2008-2012.
*A NaturalNews Special Report by Jack Challem