China introduces yoga campaign to fight stress and depression
by: Amy Goodrich
yoga, depression, China
(DrEddyClinic News) Since ancient times yoga has been practiced throughout India. It combines breathing techniques, exercise, and meditation to clear the mind and boost overall health. Nowadays this 5,000-year-old practice has become extremely popular among health conscious people in the West. It provides a retreat from their chaotic and stressful lives while strengthening and toning their body.
Considering its popularity and proven effectiveness, China has recently jumped on the yoga bandwagon to fight the growing problem of depression and stress http://www.dreddyclinic.com/forum/viewtopic.php?f=120&t=33959 among Chinese students. Earlier this month a yoga campaign has been launched to introduce the ancient Indian practice in 100 universities across China, Zeenews.india.com reported.
Say no to depression with Yoga
In association with Peking University, the 'Say no depression with Yoga' campaign was launched by Yogi Yoga http://dreddyclinic.com/forum/viewtopic.php?f=4&t=34023, China's most popular yoga institute. It's run by the former editor of the Chinese-language edition of the international fashion magazine, ELLE, Yin Yan, and her Indian husband and yoga teacher Mohan Singh Bandari.
In 2003, Yin Yan and her husband founded Yoga Yogi and were able to convert their passion for the Indian spiritual art form into a commercial success with an annual turnover of over ten million dollars. They have yoga studios all over China and count over 20,000 students.
Depression has become a major problem in China, especially among students. According to Yin Yan, over 90 million people in China are currently suffering from it. Hence the decision of the Chinese government, through the ministry of sports, to introduce yoga http://www.dreddyclinic.com/forum/viewtopic.php?f=106&t=31032 to universities to help students overcome depression and stress associated with the highly competitive Chinese education system.
Yoga, a wonder drug to treat depression
While regular counseling and medication will always be required for some, yoga has shown to be a wonderful cure for many people with a mild depression. According to multiple scientific studies, this low-cost, easy and enjoyable alternative to pills can boosts a chemical in the brain that is essential for good mental health and works as a natural anti-depressant.
As reported by the Daily Mail Online, a recent study found levels of the amino acid GABA to be significantly higher in those who practice yoga. This amino acid is essential for a well-functioning brain and central nervous system. It helps promote feelings of inner peace and relaxation. Low GABA levels have been associated with depression and anxiety.
Diffusing calming and relaxing essential oils http://www.dreddyclinic.com/forum/viewtopic.php?f=119&t=34466 throughout your home can also help to soothe your senses and support relaxation after a long day.
China is becoming yoga's second home
Yin Yan said that they will implement a yoga program in the next 100 days in 100 universities to counter China's growing depression problem. She added that yoga classes will be held once a week starting from Peking University, where Yogi Yoga has also established a Yoga research center.
Yogi Yoga, however, was not the first to bring yoga to Chinese universities. In 2014, the China-India Yoga College formally opened its doors in the Yunnan Minzu (Nationalities) University. As reported by Zee News, the college has become so popular, counting over 3,000 students who take part in free yoga sessions offered by the college.
The establishment of the yoga college was one of 24 agreements reached between Chinese Premier Li Keqiang and Indian Prime Minister Narendra Modi. According to Indian Culture and Tourism Minister Mahesh Sharma, China has become yoga's "second home." He added that by bringing yoga to China, the college promotes cultural exchange while strengthening bilateral ties.
Sources:
http://zeenews.india.com/health/china-introduces-yoga-in-100-varsities-to-help-fight-stress-and-depression-among-students-1931427
http://news.xinhuanet.com/english/2015-11/14/c_134816224.htm
http://www.dailymail.co.uk/femail/article-2938722/How-yoga-calms-mind-ll-help-beat-stress-anxiety-depression-without-popping-pills.html
Vitamin A: Health Benefits, Best Foods, and More
(DrEddyClinic News) While I can’t stress enough just how important all the vitamins and minerals are for your overall well being, today we’re going to focus on vitamin A. Vitamin A is fat-soluble, a powerful antioxidant http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=32801, and part of a family of compounds that are vitally important to the body. It supports the immune system, helps strengthen vision, assists with normal organ function, reproduction, and more. [1]
Vitamins are important for maintaining good health and if you don’t get what you need, vitamin deficiencies and health problems can result. Many people take a multivitamin as a precaution, some do not.
How can you get enough vitamin A and what are the overall health benefits?
Basic Forms of Vitamin A
Retinoids
This class of compounds plays an important role for healthy vision, cell and bone tissue growth, and immune function. And it’s because of that they’re often used in medicine. However, vitamin A in this form can only be found naturally in animal products like liver, eggs, and milk, so vegetarians and (especially) vegans http://dreddyclinic.com/forum/viewtopic.php?f=18&t=33974 need to be aware of where they’re getting their vitamin A.
Carotenoids
In contrast, carotenoids like beta-carotene http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=34077 are found in plant sources like vegetables and fruits. Like retinoids, carotenoids can also help maintain healthy skin, eyes, and boost the immune system. [2] [3] Carotenoids like the one found in kale, carrots, and other vegetables have to be converted into a usable form of vitamin A (retinol) by the body. [4]
Best Vitamin A Foods
Vitamin A is available from a variety of food sources. The recommended daily intake varies with age and other circumstances.[1]Pregnant or lactating women can normally benefit from taking more each day. As always, consult with your doctor about any major dietary changes you are considering. If you would benefit from more vitamin A foods in your diet, there are a number of great options. [5]
Food IU (serving) DV (%)
Baked sweet potato (in skin) 1 whole 28,058 561
Beef liver (pan fried) 3 ounces 22,175 444
Boiled spinach (frozen) ½ cup 11,458 229
Carrots (raw) ½ cup 9,189 184
Cantaloupe (raw) ½ cup 2,706 54
Sweet red peppers (raw) ½ cup 2,332 47
Mangos (raw) 1 whole 2,240 45
Black-eyed peas (boiled) 1 cup 1,305 26
Apricots (dried) 10 halves 1,261 25
Broccoli (boiled) ½ cup 1,208 24
Health Benefits of Vitamin A
- Vitamin in A is critical for good vision
- Plays an important role in healthy bone growth [7]
- Vitamin A is essential for reproduction [6]
- Plays a role in cell division and cell growth [7]
- Supports the immune system [3] http://www.dreddyclinic.com/forum/viewtopic.php?f=123&t=34548
- Supports skin health [8]
Dangers of Vitamin A Deficiency
Deficiencies may affect the elderly and chronically ill most of all. One of the first signs of vitamin A deficiency is night blindness, as well as scaly skin, brittle hair and nails, poor growth, and poor immunity. [9] Those with vitamin A deficiency also tend to have low iron levels, which can lead to anemia http://www.dreddyclinic.com/findinformation/aa/anemia.php. [10]
Considerations About Vitamin A Intake
Getting too much vitamin A is also a concern. It’s a fat-soluble vitamin, meaning it’s stored in fat cells—typically the liver—where it will be used as needed. Too much vitamin A from supplements in a short or over a long period of time can be toxic and cause a condition known as hypervitaminosis A. Symptoms may include dizziness, nausea, headaches, skin irritation, pain in joints and bones, and even liver damage. [5] If you are taking vitamin A supplements, make sure they are from food-based sources like beta-carotene and use as directed.
What About Vitamin A Supplements?
Making the right dietary choices and taking a high-quality supplement can do wonders for your health. Because of the way it supports skin health, we have used emulsified vitamin A as a key ingredients in the natural skin care product, Parfait Visage® http://bit.ly/ParfaitVisage-ingredients. Vitamin A has been used for years to encourage bright, vibrant looking skin and Parfait Visage harnesses that benefit to help you care for your skin. [8]
What’s your experience with vitamin A? Tell us in the comments below.
by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM
References:
1. National Institutes of Health. Vitamin A: Fact Sheet for Health Professionals https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/#en2.
2. Hughes, D. A. Effects of carotenoids on human immune function.”> The Proceedings of the Nutrition Society. 58 (3) http://www.ncbi.nlm.nih.gov/pubmed/10604207.
3. Chew, B. P. & Park, J. S. Carotenoid Action on the Immune Response http://jn.nutrition.org/content/134/1/257S.full.The Journal of Nutrition. 134 (1).
4. Tang, G. Bioconversion of dietary provitamin A carotenoids to vitamin A in humans http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2854912/. American Journal of Clinical Nutrition. 91 (5).
5. National Institutes of Health. Vitamin A: Fact Sheet for Health Professionals https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/#en2.
6. Margaret Clagett-Dame and Danielle Knutson. Vitamin A in Reproduction and Development http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257687/. doi: 10.3390/nu3040385
7. National Institutes of Health. Vitamin A and Bone Health http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Nutrition/vitamin_a.asp#a.
8. Oregon State University. Vitamin A Skin Health http://lpi.oregonstate.edu/mic/micronutrients-health/skin-health/nutrient-index/vitamin-A#photoaging.
9. Dowling, J. E. & Wald, G. VITAMIN A DEFICIENCY AND NIGHT BLINDNESS http://www.ncbi.nlm.nih.gov/pmc/articles/PMC528639/. Proceedings of the National Academy of Sciences of the United States of America. 44 (7).
10. Ning, Y. J. et al. Iron Deficiency and Marginal Vitamin A Deficiency Affect Growth, Hematological Indices and the Regulation of Iron Metabolism Genes in Rats http://jn.nutrition.org/content/132/12/3607.full. Journal of Nutrition. 132 (12).
The benefits of citrus: Four reasons to start your day with lemon water
by: J. D. Heyes
citrus, lemon water, natural medicine
(DrEddyClinic News) Perhaps you've noticed that lemons, and more specifically, lemon water, have both received a great deal of attention in the alternative health media and on various blogs in recent years. There is good reason for that: As science advances, researchers are beginning to discover more and more about the health benefits of drinking water that contains freshly squeezed lemon http://dreddyclinic.com/forum/viewtopic.php?f=11&t=35344.
In fact, scientists have found out that the health benefits may even be better and more extensive when you drink lemon juice in the morning before you've had anything else to eat or drink. These experts suggest that folks who want to maximize the benefits of lemon water should head to their refrigerator first thing in the morning to pour a refreshing glass of water, then squeeze in a half a lemon and down it before they even think about what they're going to fix themselves for breakfast.
Here's why:
The alkalizing power of lemon water: One of the primary reasons researchers say we should be drinking more lemon water on an empty stomach is because if done before a meal it can raise the body's pH somewhat and have an overall alkalizing effect, thereby nullifying acidic foods that may be on your plate. Scientists have found that having a slightly alkaline pH may make you less likely to develop serious diseases like cancer http://www.anticancer.news/.
Absorbing nutrients: Lemon water on an empty stomach can also help you better and more completely absorb a number of important nutrients contained in lemons, one of the most popular of citrus fruits. Nutrients provided http://www.nutrients.news/ include citric acid, calcium, phosphorus and potassium, each of which has a very important role in your overall health, and is key to a number of important bodily functions.
A great anti-microbial: Drinking lemon water http://dreddyclinic.com/forum/viewtopic.php?f=11&t=32039 before eating first thing in the morning can also bolster your body's natural anti-microbial properties. That's because lemon juice seems to be useful both in combating bacteria and keeping viruses at bay, as well as treating several kinds of infections naturally.
Keeping heartburn at bay: If you've ever experienced frequent attacks of heartburn, you know how uncomfortable they can be, but there's good news if you're continuing to suffer from heartburn: Lemon http://www.dreddyclinic.com/forum/viewtopic.php?f=11&t=33395 water first thing before breakfast can help alleviate the attacks, researchers say. Just mix a teaspoon full of lemon juice with a glass of water (about 8 ounces should do the trick) and sip on it slowly. Though lemon juice contains citric acid, it also contains a lot of minerals, which have an overall alkalizing effect, thus reducing the acidic effect in the stomach that causes the heartburn in the first place.
"Lemon water is a wonderful overall tonic – so take advantage of it!" writes Meghan Telpner of NaturalNews Blogs. "Try starting off the morning with a large glass of lemon water. In very little time, it will be possible to start seeing the benefits of this quick and healthy a.m. ritual in regards to increased energy levels and decreased frequencies of infections and other ailments, just to name a few of the many benefits offered by this simplest of health drinks."
As we have reported in the past http://www.dreddyclinic.com/forum/viewtopic.php?f=11&t=35840, the amazing health benefits of lemon water are established and well-known. In addition to the reasons listed above, you should be including lemon water in your daily diet to assist in hydration and to improve the look and feel of your skin.
"Especially in the warm weather, drinking water http://dreddyclinic.com/forum/viewtopic.php?f=11&t=34827 in the morning can help to keep the body replenished and prevent the problems that come along with dehydration. ... Lemon water is a great way to moisturize and hydrate naturally from within - and this will lead to naturally youthful-looking skin."
Sources:
http://dreddyclinic.com/forum/viewtopic.php?f=11&t=35344
http://dreddyclinic.com/forum/viewtopic.php?f=11&t=32039
http://www.dreddyclinic.com/forum/viewtopic.php?f=11&t=35840
http://dreddyclinic.com/forum/viewtopic.php?f=2&t=26851
Your brain IS capable of producing new cells through neurogenesis; here five ways to improve cognition
By Jonathan Benson
neurogenesis, adult brain cells, regeneration
(DrEddyClinic News) Prior to about 20 years ago, it was believed that the human brain was incapable of producing new brain cells after reaching maturity. But scientists now widely accept the fact that the human brain can undergo neurogenesis, in which new neurons are born, even into adulthood, and that this process can be helped along through certain dietary and lifestyle changes.
Two specific regions of the brain, the subventricular zone and the hippocampus, both show evidence of neurogenesis post-maturity. The latter region is responsible for learning and memory, and when it's not functioning as it should, neurodegenerative conditions like depression, anxiety and Parkinson's http://www.dreddyclinic.com/findinformation/pp/parkinsonsdisease.php can ensue. But you can help reduce your risk while simultaneously promoting adult-stage brain cell formation by following these five steps:
1) Exercise. It might sound cliche, but the single most effective way to promote neurogenesis in your brain is to exercise regularly. Getting your heart pumping and your blood flowing by running, biking, or swimming is a great way to increase levels of brain derived neurotrophic factor (BDNF) and glial cell line-derived trophic factor (GDNF), two key growth factors that promote neurogenesis.
The endorphins released through cardiovascular exercise also help minimize levels of cortisol, a stress hormone, while increasing levels of the hormone testosterone http://bit.ly/testosterone-support, which like BDNF and GDNF helps promote neurogenesis. These exercise-induced hormones and growth factors are especially critical as a person ages, since they act as anti-aging, cognition-boosting nutrients.
2) Meditation. The scientific benefits of meditation are well-established, and you don't necessarily have to be religious to derive benefits from it. A growing body of evidence suggests that meditation can help increase the gray matter density of various regions of the brain, including the hippocampus.
By helping individuals to focus more on the now rather than the past and future, meditation clears the mind and helps balance brain chemicals, including those that regulate neurogenesis. At least one study http://www.pnas.org/content/101/46/16369.full determined that meditation helps activate certain integrative functions in the brain, promoting both short- and long-term neural changes.
Night meditation can also help up-regulate the body's production of melatonin, a sleep hormone directly linked to neurogenesis. Amishi Jha from the University of Miami recommends "mindfulness-based mind-fitness training," a method that involves focusing on a specific object, such as a particular body sensation, in order to improve brain structure and function, and ultimately one's intelligence.
3) Diet. Eating right might seem obvious, but many people still don't know what this means. Your brain is made up of about 60 percent fat, which necessitates that fat plays an important role in everyday nutrition. But many people still view fat as bad, seeking to avoid it in favor of fat-free or low-fat food options packed with chemical sweeteners and other artificial flavor additives.
Omega-3 fatty acids are an important fat to consume regularly for improved brain health, as are healthy saturated fats like coconut and palm oil. Docosahexaenoic acid in particular is a critical fat component that, as it pertains to neurogenesis, is absolutely necessary for the brain to manufacture new brain cells.
4) Sleep, sunlight and sex. It doesn't get nearly the credit it deserves, but sleep is critical for healthy brain function. Sleep deprivation, it turns out, reduces hippocampal neurogenesis, throwing hormone balance out of whack and cluttering the brain. A recent study published in the journal Current Topics in Behavioral Neurosciences http://www.ncbi.nlm.nih.gov/pubmed/24218292 found that sleep disruptions exceeding 24 hours inhibit cell proliferation, and in some cases neurogenesis.
Natural exposure to sunlight is another factor in neurogenesis, as vitamin D, which is produced when unblocked skin is exposed to the sun's rays, increases levels of both serotonin (a brain neurotransmitter) and GDNF expression in the brain. Optimal exposure to beneficial ultraviolet (UV) rays from the sun ranges between 10 and 15 minutes during the summer months.
And then there's sex, which helps reduce stress while boosting levels of certain "feel-good" transmitters in the brain. A 2010 study http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0011597 published in the journal PLoS ONE found that sex helps minimize both anxiety and corticosterone levels while promoting adult neurogenesis and stimulating the growth of dendritic spines and architecture in the hippocampus.
5) Psilocybin and cannabis. Various psychoactive compounds, including those found in "magic" mushrooms (psilocybin) and cannabis (THC and CBD), have also been shown to aid in the development of new brain cells. Psilocybin, it turns out, both increases hippocampal neurogenesis and increases the ability of the brain to "unlearn" certain negative fear responses, hence why sufferers of post-traumatic stress disorder (PTSD) often report benefits from supplementing with psilocybin.
And cannabis, which is increasingly legal throughout the U.S., possesses compounds like tetrahydrocannabinol (THC) and cannabidiol (CBD) that match with receptors in the brains to reduce anxiety and promote neurogenesis. High Existence has published a more thorough listing of beneficial psychoactive compounds that can aid in promoting brain cell growth, which you can access here: http://www.highexistence.com/boost-brain-harnessing-neurogenesis/
Sources for this article include:
http://www.highexistence.com/boost-brain-harnessing-neurogenesis/
http://www.highexistence.com/the-science-of-meditation/
http://www.pnas.org/content/101/46/16369.full
http://www.newsweek.com/can-you-build-better-brain-66769
http://www.ncbi.nlm.nih.gov/pubmed/24218292
http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0011597
The best and worst forms of magnesium to take as a supplement
(DrEddyClinic News) According to the American Chiropractic Society, an estimated 68 to 80 percent of the United States population is deficient in the essential mineral magnesium. While our growing dependence on processed food is partly responsible for this alarming statistic, the real reason for it is that ongoing soil erosion has significantly depleted the mineral content of our soil within the last century. Consequently, many fruits and vegetables that were once rich in magnesium no longer contain it in adequate amounts, resulting in widespread deficiencies.
For this reason, an increasing number of people are turning to magnesium supplements http://www.dreddyclinic.com/forum/viewtopic.php?f=19&t=34431 to boost their intake of this vital nutrient. However, since magnesium http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=34112 must be bound to another substance before it can be adequately absorbed, magnesium supplements come in a number of different forms that provide different, or targeted, health benefits. This article takes a closer look at the best (and worst) forms of magnesium on the market today.
The best forms of magnesium
Magnesium citrate -- Magnesium citrate is the most popular magnesium supplement, probably because it is inexpensive and easily absorbed. Since citric acid is a mild laxative, magnesium citrate functions as a constipation aid as well as a magnesium source. It is a great choice for individuals with rectal or colon problems but is unsuitable for those with loose bowel movements.
Magnesium taurate -- Magnesium taurate is the best choice of magnesium supplement for people with cardiovascular issues, since it is known to prevent arrhythmias and guard the heart from damage caused by heart attacks. Magnesium taurate is easily absorbed (magnesium and taurine stabilize cell membranes together), and it contains no laxative properties.
Magnesium malate -- Magnesium malate is a fantastic choice for people suffering from fatigue, since malic acid -- a natural fruit acid http://www.dreddyclinic.com/online_recources/pH/Acid_Out.pdf present in most cells in the body -- is a vital component of enzymes that play a key role in ATP synthesis and energy production. Since the ionic bonds of magnesium and malic acid are easily broken, magnesium malate is also highly soluble.
Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.
Magnesium chloride -- Though magnesium chloride only contains around 12 percent elemental magnesium, it has an impressive absorption rate and is the best form of magnesium to take for detoxing the cells and tissues. Moreover, chloride (not to be confused with chlorine, the toxic gas) aids kidney function and can boost a sluggish metabolism.
Magnesium carbonate -- Magnesium carbonate is another popular, bioavailable form of magnesium that actually turns into magnesium chloride when it mixes with the hydrochloric acid in our stomachs. It is a good choice for people suffering from indigestion and acid reflux, since it contains antacid properties.
The worst forms of magnesium
Magnesium oxide -- Magnesium oxide is the most common form of magnesium sold in pharmacies, but it is non-chelated and possesses a poor absorption rate compared to those listed above.
Magnesium sulfate -- Magnesium sulfate, also called Epsom salt, is a fantastic constipation aid but an unsafe source of dietary magnesium, since overdosing on it is easy.
Magnesium glutamate and aspartate -- Avoid these two forms of magnesium completely. Glutamic acid and aspartic acid are components of the dangerous artificial sweetener aspartame, and both of them become neurotoxic when unbound to other amino acids.
Sources for this article include:
http://www.acatoday.org/content_css.cfm?CID=3956
http://www.metabolics.com/blog/the-definitive-guide-to-magnesium-and-magnesium-supplements/
http://www.medhelp.org/posts/Heart-Rhythm/Magnesium-supplements----to-avoid---how-to-take-it-and--safety/show/1002415
http://drsircus.com/medicine/magnesium/magnesium-chloride-benefits
http://afibbers.org/resources/magnesiumabsorption.pdf [PDF]
http://www.metabolics.com/blog/the-definitive-guide-to-magnesium-and-magnesium-supplements/
http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=34112
About the author:
Michael Ravensthorpe is an independent writer whose research interests include nutrition, alternative medicine, and bushcraft. He is the creator of the website, Spiritfoods http://spiritfoods.net/, through which he promotes the world's healthiest foods.
