Treat Your Brain Well, Your life depends on it

Posted by thomenda7xx on Wednesday, October 23, 2013






If you can use an ATM machine, set your alarm clock and remember why you set it, write a cheque, go back to work after a coffee break, and remember to pick up groceries on the way home, then the chances are you don’t have a brain injury.
The things that you and I do almost without thinking can cause severe difficulty for those with traumatic brain injuries.


A heavy personal cost
Head injuries are the fourth leading cause of death for Canadians of all ages, and the leading cause of death for Canadians aged one to 44 years. Although the death rate from brain injury has declined in the past decade, 13,906 Canadians died as a result of their injuries in 2003. Sadly, the high death toll is only one devastating consequence of a traumatic brain injury.
Traumatic brain injury survivors may be faced with many disabilities, depending on the area of the brain affected: from short-term memory loss to the inability to walk—the challenges are often significant and devastating.
Remember me?
Typically, brain injury survivors—or survivors as they like to refer to themselves—lose their short-term memories to the point where they cannot remember the very things you and I take for granted.
Paradoxically, survivors often retain their long-term memories and thus can remember only too well how they used to be, what they could do before, and thereby recognize—but have difficulty coming to terms with—their limitations.
Quebec resident Ted Philips ran his own very successful construction business. Coming home late one night, he hit a patch of black ice. He wasn’t wearing his seatbelt and was thrown through the windshield. Normally a safety-focused man, he had jumped in his truck, been distracted by some papers that had fallen on the floor, and forgot to buckle up.
After his accident, Ted was unable to concentrate for any length of time and had increased anxiety, severe depression, and dreadful mood swings. His short-term memory was almost nonexistent and his long-term memory haunted him.
While the toll of his injuries was terrible for Ted, it was almost unbearable for his family. Eventually his wife left him, taking his two young daughters with her. Like so many survivors faced with seemingly impossible odds, Ted turned to alcohol to cope.
Sadly, this often happens to survivors of brain injury. In Ted’s case, with the dedication of a brain injury life-skills worker and a supreme effort on Ted’s part, he now works part-time, is at peace with himself, and is reconnecting with his family.
A brain injury is forever
It was once assumed that nerves could not regenerate themselves; therefore brain injuries were permanent. However, more recent science suggests otherwise. While survivors are unlikely to return to their pre-accident level of function, most can relearn enough to lead purposeful lives.
James Passmore crashed his motorcycle in 1987. His frontal lobe was damaged. With extensive life-skills coaching and a lot of hard work from James, he slowly learned to control his now-volatile emotions.
After several years of therapy, James recognizes when his emotions are getting out of control and he can now walk away rather than resorting to violence. Many brain injury survivors react with inappropriate emotion, and overcoming this problem is extremely difficult.
Diagram of the brainOur brains—more than the sum of the parts
Although our brains are protected by a strong, bony skull, trauma to the brain can occur without major damage to the skull, because the brain can be smashed against the skull on the inside, as happens in many auto accidents.
While some sensory areas appear to be specific to particular lobes, many of our control centres involve several areas of the brain.
Part of the brainAreas involvedInjury symptoms
Frontal lobeemotional control centre; motor function; problem-solving; memory; language; impulse control, social and sexual behaviourmemory loss; poor problem-solving abilities; loss of speech; impaired learning; emotional instability
Temporal lobesmell; taste; perception; memory; musical ability; aggression; sexual behaviour; may contain language centreloss of the senses of smell and taste; memory loss; inability to control aggression; inappropriate sexual behaviours; difficulty recalling words
Parietal lobethe left lobe controls sensation and perception; the right interprets sensory input and integrates it with visual cues; understands where our bodies are in the physical environment; matches the written word with speechdifficulty in understanding left and right; poor writing and mathematical skills; diminished understanding of body and space; dramatically altered personalities; cognitive impairment
Occipital lobevision and perception lobes make sense of movement and recognize colours; allow us to understand shadows and colours so we can judge the distance and size of objectshallucinations, illusions, and seizures; word blindness; writing impairment
Cerebellumfine-tunes movement, balance, and equilibrium as well as muscle toneuncoordinated movement, staggering, and swaying; muscle weakness; falls easily; slurred speech; abnormal, uncontrolled rapid movements
Brain stembreathing; heart rate; swallowingdamage to this area usually results in death
Prevention is the only cure
According to the Canadian Brain Injury Association, the majority of brain injuries are preventable, so
  • wear the gear
  • buckle up
  • drive sober
  • look first
The economic burden
Accurate information on the true economic burden of treating survivors of traumatic brain injury in Canada—and helping them return to society with meaningful lives—is difficult to come by. Most statistics come from the US and are extrapolated to Canada.
However, the SMARTRISK Foundation produces a paper, The Economic Burden of Injury in Canada, which looks at the estimated cost to Canadians of intentional and unintentional injuries. It states that in 2004 the cost was $19.8 billion. So obviously, the more we can do to prevent injury the better.
To that end, SMARTRISK and brain injury associations across Canada provide education and prevention workshops to schools, service clubs, and the general public. See sidebar, “Prevention is the only cure,” for some tips.
The main causes of brain injuries
CauseIncident rate
motor vehicle accidents
45%
falls
3%
assaults
9%
other, including suicide attempts
10%
Real brains; real people
Unless we are personally touched by brain injury, we often know little about it—after all, brain injuries just don’t get the press that other diseases such as cancer or heart disease do.
Recently however, more information is being presented in the press about the risk of brain injuries, particularly in sports. The National Hockey League mandates helmets, and the American Football Association is considering changes to its rules to help prevent brain injuries.
The judiciary committee of the House of Representatives in the US met in January to assess the threat of brain injuries to players, particularly at school and college levels. As John Conyers, chairman of the committee, said, “Clearly, we have reached a tipping point in our understanding of the causes and treatment of brain injuries in football.” Let’s hope all sports reach that tipping point soon.
Yet, we must never forget that behind every statistic is a real person—along with their family and caregivers. Brain injury survivors are so much more than the sum of their injuries.
Jim Boulton’s car accident happened 20 years ago—he had been drinking at the time—and resulted in trauma to his cerebellum. Although Jim has now recovered enough to hold down a job and is a teetotaller and an avid skier, he still staggers when he walks and his speech is slurred.
As a result, he is regularly reported to the police because observers believe him drunk. Jim understands why this happens, but he wishes people would take a minute to talk to him, then they would realize he isn’t drunk at all; he is a brain injury survivor.
Naturally brainy
Dr. Alan Logan, author of The Brain Diet (Cumberland House, 2006), insists that those suffering from a brain injury need a healthy diet, perhaps even more so than do uninjured people.
“The research is making it clear that nutrition can influence the generation of specific nerve growth factors which are responsible for repair, growth, and maintenance of nerve cells,” he notes.
The foods most recommended for survivors include the anti-inflammatory foods—deeply coloured fruits and vegetables, green tea, and seafood. Culinary herbs and spices such as turmeric also get the thumbs-up.
Recommended supplements
SupplementBenefit
omega-3 fatty acidsEPA and DHA have been shown to limit post-traumatic brain injury and can increase the production of BDNE (brain-derived neurotrophic factor)
antioxidant vitamins A, C, and Ecrucial to prevent further damage and support and repair pathways; vitamin E limits damage after brain injury; vitamins A and C stimulate nerve growth
curcumin (from turmeric)antioxidant and anti-inflammatory; stimulates nerve growth in the brain
bilberry (European blueberry)high in antioxidants; stimulates nerve growth factors
Brain facts
The brain is divided into two distinct halves:
Left sideRight side
controls the right side of the bodycontrol centres for speech, logic, and cognitive functioning
controls the left side of the bodycontrols mathematical ability and thinks three-dimensionally


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Get Fit with HIIT Better workouts in less time

Posted by thomenda7xx







Less time on the treadmill with greater health and fitness results? It may sound too good to be true, but according to recent research studies, less is more when it comes to workouts that are based on high intensity interval training (HIIT).


Can workouts be time efficient—and beneficial?
When you have a busy schedule, errands to run, and multiple activities on the go, getting in a workout needs to be time efficient. Not only that, but spending 60-plus minutes plugging away on a stationary gym machine can get boring fast; your workout should be fun and motivating to keep you coming back for more.
High intensity interval training is a fun and innovative way to work out at the gym or home. Not the usual two sets of 15 and move to the next one, HIIT involves instead a series of high intensity, short bursts of exercise followed by a recovery phase. Any kind of cardiovascular or strength exercise will do the trick, as long it’s intense.
So why HIIT over another type of training? Besides being fast paced and fun, HIIT has been shown in studies to
  • oxidize (burn) fat at a higher rate, as well as lower carbohydrate burning after six weeks
  • increase VO2 max (the body’s upper limit for consuming, distributing, and using oxygen for energy production)
  • increase the size and number of mitochondria, our cells’ power producers (important for giving you more energy and greater endurance)
  • increase skeletal muscle
  • induce excess post-exercise oxygen consumption (EPOC)—elevated oxygen consumption, thus calorie expenditure equals longer calorie burn following exercise
What is HIIT?
HIIT is essentially interval training; a style of training that has been used by athletes for many years to train for sports and conditioning. A HIIT program consists of sessions that incorporate periods of exertion alternating with periods of rest or lighter exertion.
With HIIT, these intervals are done at an exertion level of seven or more (out of 10), usually for 30 seconds to 3 minutes, but can be done for shorter or longer periods of time as well.
Recovery intervals, which are essential, are longer than the exertion intervals.
What are the benefits of HIIT?
Overall, HIIT provides better endurance, higher levels of fat loss, and better overall physical fitness from working out smarter, not harder.
It’s efficient—and portable
Not needing as much time as a traditional workout to get the same results, HIIT can be done in as little as 18 to 26 minutes. A study done at McMaster University has shown that within this time frame, six sessions of eight to 12 60-second constant intervals results in “… significant improvements in functional exercise performance and skeletal muscle mitochondrial biogenesis [forming of new mitochondria].”
Improved insulin action
As well as having the benefits of being quick and portable, this type of workout can also improve insulin action, reducing metabolic risk factors in people who might otherwise not stick to a program that follows longer time frames, according to a UK study. This is great news for new gym goers who don’t want to spend too much time on cardio equipment.
Improved cardio function
For people with cardiovascular disease, HIIT can be a great way to improve cardiovascular function and increase VO2 max; they get the results in a shorter time frame with fewer sessions. People who participated in an eight-week UK study increased their VO2 max by 15 percent compared to continuous training program participants, who increased theirs by 9 percent.
Better weight management
The EPOC effect—oxygen consumption following exercise—remains elevated after a HIIT workout; this means a higher and longer calorie burn, even when you’re out shopping or having a coffee.
All ages can benefit
HIIT is not just for athletes or youth; older and less fit people are just as capable of engaging in this type of training and seeing results.
The McMaster University study was specifically designed to test the benefits of HIIT for the general population. Their conclusion: “Together, the results demonstrate that a practical low-volume HIIT programme is effective for improving muscle metabolic capacity and functional performance.”
HIIT at home or gym
With different workout goals in mind, you may want to do more cardio-based or strength-based exercises.
In the McMaster University study, subjects trained on bikes, warming up for three minutes before engaging in 60-second work intervals followed by 75 seconds of recovery, cycling at a lower rate.
At the gym, this could be done on a spin bike, treadmill, stair climber, or rowing machine.
HIIT exercises
Getting into a routine using the HIIT principles is easy; you only need a few exercises, and you can use little or no equipment. The following routine can be done at the gym or at home.
Before beginning, be sure to warm up for 5 to 6 minutes doing light aerobic work, by walking, jogging, rowing, or using an elliptical machine. Follow that up with a set of 15 each of arm circles, shoulder shrugs, and knee raises to get your joints limber and ready for exercise.
Never begin a HIIT workout, or any workout for that matter, without warming up first.
If you have health concerns or are pregnant or breastfeeding, see your health care practitioner before starting any exercise program.
Do each exercise for 30 seconds, followed by a 45-second recovery of walking or side-to-side steps.
Each exercise can be modified to make it easier if you’re just starting out or have any joint issues that need a more gentle exercise.
Jumping Jack with Tuck—a total body exercise
Jumping Jack with Tuck
Start in a standing position, and do a regular jumping jack. On your way back, tuck down to the floor, bending your knees, and put your hands on the floor in front of you. Burst back up into a regular jack position with feet out wide and hands over head. Repeat.
Modification: Don’t tuck.
Squat Jumps—a butt and leg exercise
Squat Jump
Stand with your feet out wide, toes turned forward. Sit back into a squat position as deep as you can, then burst back up swinging your arms in front of you; reach for the sky. Land back into a squat with your knees bent. Repeat.
Modification: Don’t jump.
Burpees—a total body exercise
Burpee
Start by standing up with your hands over your head. Quickly jump up and thrust yourself down, getting into a plank position. Jump your knees back up toward your chest, and push your body quickly back up to starting position, jumping up and swinging your arms to the ceiling. Repeat.
Modification: Don’t jump.
Scissor Jumps—a leg and butt exercise
Scissor Jumps
Start in a split stance with one leg behind the other, bend both knees. Quickly switch your legs from front to back like scissors opening. Land with bent knees each time you switch legs, and swing your arms beside you strongly. Repeat.
Modification: Tap your foot behind you instead of jumping.
Mountain Climbers—a core and cardio exercise
Mountain Climbers
Start in a push-up position with your hands under your shoulders and your feet out behind you, flat back and stomach held in tight. Pull one knee toward your chest, then alternate with your other leg. Continue switching legs, adding some speed as if you’re running in push-up position.
Modification: Go slowly.  
HIIT is versatile, fun and keeps you out of breath; a great feeling when you only have 20 to 30 minutes to exercise. Studies have repeatedly shown that this type of training will give you the same results, if not better than, longer cardio workouts.
So why not do your own hands-on research and find out for yourself what HIIT has to offer for your health and fitness? You won’t be disappointed.


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Joint Healthy Exercise, Easing osteoarthritis

Posted by thomenda7xx






More than 100 types of arthritis exist, affecting people of every age, physical condition, and ethnicity. According to the Public Health Agency of Canada, about 60 percent of Canadians with arthritis have difficulty participating in recreation or leisure activities, though keeping active is key.
Osteoarthritis (OA) is the most common form of arthritis. It affects the joints in the body; particularly the hands and the weight-bearing joints of the hips, knees, feet, and spine. The exact cause of OA is unknown, but what is known is that being overweight and sedentary dramatically increases the risk of getting osteoarthritis, especially in the hips and knees.


The ins and outs of OA
In a healthy joint, the material covering the ends of the bones—cartilage—acts as a buffer and a shock absorber when there is movement in that joint. The ends of the bones are also coated with synovial fluid, which allows each bony end to glide freely. Those plagued with OA have cartilage that is rough and thin, and the synovial fluid is thick and inflamed. Add the two together and you have a joint that is painful, suffers from a loss of mobility, and in severe cases is deformed.
Feed your joints with exercise
The Arthritis Foundation states that losing as little as 11 pounds can cut the risk of developing knee OA by 50 percent for some women, and losing 15 pounds can cut knee pain in half for many of those who are already suffering.
Exercise can also help liquify the synovial fluid, allowing the joints to glide easier, and it also “feeds” your joints. Cartilage—the buffer that protects the ends of bones—depends heavily on joint movement to absorb nutrients and remove waste, which means that for every step that you take you are not only strengthening the muscle and tendons surrounding that joint, you are also helping the cartilage and making it less susceptible to OA.
Try these three range-of-motion exercises daily to help keep your joints healthy and pain-free.
Knee to chest
  1. Lie on your back and pull your left knee up toward your chest by placing both hands behind the knee. Keep right leg straight, with the heel pressing into the ground.
  2. Using your arms, slowly pulse your knee toward and away from your chest 12 to 15 times and then hold the knee in for 20 to 30 seconds.
  3. Repeat using the other leg.
Forward arm lift
  1. Lean your back against a wall keeping your bum, lower back, shoulders, and head pressed against it while your feet are a few inches in front.
  2. Pull your lower back in towards the wall by drawing in your abdominals and set your shoulders back and down.
  3. Extend both arms down by your sides with palms out. Now lift both arms up and above the head, leading with the thumbs. Touch your thumbs to the wall. Continue lifting your arms up and down for a count of 15 times.
Back leg lift
  1. Lie on your stomach with a pillow under your hips. Place your forehead on your fists to keep your neck in line with your spine. Bend the right leg so that the knee is bent at a 90 degree angle.
  2. Contract the abdominals and slowly lift the front of the right leg up and off the floor, pressing the heel up to the ceiling. Hold the leg up for a breath and then slowly lower.
  3. Perform 12 to 15 times, then switch and repeat with the right leg.
Exercising with osteoarthritis
If you have severe OA, check with your physiotherapist before you begin an exercise program.
As well:
  • Allow for a longer warmup before your exercise session—10 to 15 minutes of light activity is recommended prior to any aerobic or strengthening workout.
  • Begin slowly and progress gradually.
  • Avoid repetitive or rapid movements to the affected joints.
  • Set aside at least a few minutes every day for range-of-motion and flexibility exercises (such as the three listed in this article).
  • Add 30 to 60 minutes, three days a week of strengthening exercises and aerobic activities (such as walking, biking, or swimming). If that is too hard for you to fit in, then aim for 15 to 20 minute segments, twice a day.
  • After exercise, observe the two-hour rule. Muscle or joint pain that lasts more than two hours after the exercise means you probably did too much too fast.


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Solutions to Male Depression

Posted by thomenda7xx






If you’re a man with symptoms of depression or chronic fatigue, and have been offered an antidepressant, you may want to consider checking your hormone levels first. Recent evidence shows symptoms of depression and fatigue in men may be linked to declining adrenal, thyroid, and sex hormones, namely testosterone.
After about the age of 40, men increasingly experience symptoms of fatigue and depression. Irritability, weight gain, loss of confidence, and social isolation often result in a diagnosis of depression. Severe fatigue is often attributed to burnout.
For many men, vacations, counselling, and medication fail to produce sustained improvement. They may find themselves on a raft of medications aimed at controlling their symptoms, rather than addressing the root cause of hormone decline. In addition, these same men may be diagnosed with hypertension, obesity, elevated cholesterol, heart disease, elevated blood sugar, or erectile dysfunction, all of which may be managed separately.


Andropause
Andropause, or male menopause, is related to the decline in testosterone as men age, which begins after about age 25. Because of the slow onset, andropause can go unaddressed. The faster and deeper the decline in testosterone, the faster a man ages, resulting in increased heart attacks, strokes, diabetes, dementia, arthritis, osteoporosis, and cancer. Recent research shows men with low testosterone have anywhere from 57 to 88 percent increased risk of death from all causes.
Andropause, however, is only part of the bigger picture of hormonal decline. When testosterone begins to wane, thyroid, adrenal, and growth hormone output are also affected. Antiaging health practitioners often refer to this interaction as the thyroid-adrenal-gonadal axis.
The thyroid-adrenal-gonadal axis
Alteration in function of the adrenals, thyroid, and gonads can have tremendous effects on energy, mental function, mood, and metabolism. I often describe these three glands as three legs of a barstool: if even one is not in balance, the barstool will not stand, to the detriment of physical and emotional health.
The adrenal gland
In my practice, I consider the most important of the three glands to be the adrenal, since it supplies the cortisol that the other hormones require to access cells. Symptoms that suggest adrenal deficiency include poor productivity, decreased energy, anxiety, poor stress tolerance, poor memory, depression, irritability, dizziness, allergies, frequent chest colds, or bronchitis. If low adrenal output is not identified and addressed, treatment with testosterone and thyroid hormones can be marginally effective or completely ineffective.
The thyroid glandIf cortisol is inadequate, a person with a normal thyroid test, called a TSH, may have symptoms of hypothyroidism, such as dry skin, constipation, sluggishness, hoarse or weak voice, and depression. Many men will be given antidepressant medication for their symptoms because their thyroid is considered to be normal, based only on the TSH test, though testing active thyroid hormone (T3 and T4) tells us what the thyroid is actually producing. 
This oversight can have negative consequences, since sluggish thyroid function has been identified as a risk factor in heart disease, hypertension, cancer, metabolic syndrome, and diabetes. Low T3 levels have also been shown to be associated with poor outcomes in cardiac patients.
The gonadsThe gonads (testicles in men) produce testosterone in response to signals from the pituitary gland. Testosterone travels throughout the body, stimulating muscle growth and strength, improving mood and libido, and strengthening bones. Low cortisol levels from the adrenal can impair the ablity of cells to absorb testosterone, making the testosterone less effective.
Low thyroid hormone levels can impair the cell from responding to testosterone, again making it less effective. Without all three glands functioning properly, testosterone does not work, even if the blood level is within the normal range.
Pitfalls of testosterone replacement
Of course, testosterone replacement is important in maintaining optimal male hormone levels. There is now medical evidence supporting the safety of testosterone therapy, even after prostate cancer surgery. However, simply supplementing with testosterone may not result in higher tissue levels and may actually increase estrogen production.
As men age, their visceral fat produces larger amounts of an enzyme called aromatase, which converts testosterone into estrogen. This is undesirable for two reasons. First, in the body’s effort to control estrogen levels, it also binds testosterone, making it unavailable. Second, estradiol (a form of estrogen) causes a reduction in testosterone production.
Taking this hormone interplay into account, we can understand why some men have an adverse response, or no response at all, to testosterone therapy. They may experience weight gain, worsening of erectile dysfunction, or breast enlargement—all from the aromatase activity that produces high estrogen levels. Or they may experience no effect at all, which can be related to poor adrenal function.
Recent medical studies have shown that simply by blocking conversion of testosterone to estradiol, we can restore testosterone production. Natural aromatase blockers should especially be considered in overweight men with metabolic syndrome or diabetes, since treating them with testosterone may only increase their estrogen and worsen their condition.
A healthy adrenal-thyroid-gonadal axis can provide renewed energy and sense of well-being to men with symptoms of depression. Hormone augmentation should be the last step in a pyramid of changes that start with a base of proper nutrition, stress reduction, exercise, and natural health supplements. If these changes are not effective, the final point of the pyramid is testosterone replacement balanced with thyroid and adrenal hormones.
Help for hormones
Keys to improving adrenal function
  • adequate sleep
  • proper diet
  • avoiding alcohol and caffeine
  • adequate vitamin C and B-complex
  • adrenal adaptogens, natural products to help manage stress: maca, licorice root, ashwagandha, astragalus, Siberian ginseng, or Rhodiola rosea
  • porcine adrenal extract
  • DHEA (dehydroepiandrosterone)*: an adrenal hormone and precursor to testosterone
  • bioidentical cortisol*: life-changing for the severely impaired adrenals
Keys to boosting thyroid function
  • adequate selenium, iodine (also protective against prostate cancer), and tyrosine
  • zinc: plays a role in activation of thyroid, testosterone, and growth hormone receptors
  • desiccated thyroid*
Keys to balancing gonadal function
  • saw palmetto, pumpkin seed extract, chrysin, and zinc: block conversion of testosterone to estrogen
  • calcium D-glucarate: improves estrogen elimination 
  • bio-identical testosterone*
  • pomegranate juice: can slow the growth of established prostate cancer
  • prescription aromatase inhibitors
Always consult with your health practitioner before starting new medications or supplements.
* available by prescription at Canadian compounding pharmacies


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