• A Pill Against Obesity

    A Pill Against Obesity

    At the 26th European Congress on Obesity in Glasgow, Scotland a pill against obesity was introduced. Here is a report about this on CNN. The biotechnology company, Gelesis had funded the research. This company also developed the product. The FDA has accepted this product, which is marketed under the name “Plenity”. … [Read More...]

  • Male Fertility Could Be Improved Naturally

    Male Fertility Could Be Improved Naturally

    A review article of CNN reviewed how male fertility could be improved naturally. Studies have shown that males contribute about 40 to 50% of the responsibility of any fertility problem of the couple. This means that a couple with infertility issues will benefit from interventions that include the male partner. Dr. … [Read More...]

  • You Need Consistency With Exercise

    You Need Consistency With Exercise

    In order to exercise regularly, you need consistency with exercise. Many of us have made a New Year’s exercise resolution, but later gave up, because we decided to have other priorities. A new publication examined why we often fail maintaining a regular exercise pattern. It was reviewed by CNN in this … [Read More...]

  • Mayo Clinic Could Become A Health Care Model

    Mayo Clinic Could Become A Health Care Model

    I watched the movie “Mayo Clinic: Faith-Hope-Science", which suggested that the Mayo Clinic could become a health care model. The movie aired originally on Sept. 25, 2018. It is a fascinating presentation of the history of the Mayo Clinic. Historical facts The Mayo Clinic is well known for its surgeries. In the … [Read More...]

  • Some Reasons For Variations In Cancer Rates

    Some Reasons For Variations In Cancer Rates

    It can be confusing to see that various countries have big differences in cancer rates, but here I am giving some reasons for variations in cancer rates. The following countries have high cancer rates: Denmark, France, Belgium, United States, Hungary, Ireland, New Zealand, Australia. These countries have low … [Read More...]

  • New Alzheimer's Genes

    New Alzheimer’s Genes

    A recent genetic study summarized in a CNN article describes the detection of new Alzheimer's genes. First of all, it appears that Alzheimer's genes and trigger factors have to interact to cause Alzheimer's disease. Secondly, in a 2013 study the International Genomics of Alzheimer’s Project had examined a population … [Read More...]

    May
    18
    2019

    A Pill Against Obesity

    At the 26th European Congress on Obesity in Glasgow, Scotland a pill against obesity was introduced. Here is a report about this on CNN. The biotechnology company, Gelesis had funded the research. This company also developed the product. The FDA has accepted this product, which is marketed under the name “Plenity”. The FDA gave clearance for Plenity as a prescription weight loss product for use in overweight adults with a body mass index above 25.0. Genesis has announced that Plenity will be available in the US by 2020. The cost of it is yet unknown.

    How Plenity, a pill against obesity, works

    Plenity actually is a medical device. It is a capsule that contains tiny little gel pieces that dissolve in the stomach. Patients take one capsule with water before lunch and dinner. When the gel pieces swell it gives a fullness feeling that limits calorie intake. The hydrogel pieces increase the volume of the stomach and small intestine. By the time the gel particles arrive in the large intestine, enzymes have partially broken down the hydrogel, water is released and the rest is expelled in the feces. Dr. Ken Fujioka, a weight loss expert, endocrinology researcher at Scripps Clinic and scientific advisor to Gelesis said: ”The most compelling aspects of this approach are its effectiveness, novel mechanism of action and impressive safety data. This approach creates another arm in the treatment algorithm of weight management and could be used by an overwhelming majority of people struggling with weight issues”.

    Randomized placebo controlled weight loss study with Plenity

    Gelesis sponsored a weight loss study with 223 patients in the experimental group and 213 in the placebo group. The length of the weight loss study was 171 days. The placebo group lost 4.39% body weight, while the group on Plenity lost 6.41%. There were very few side effects, like an abdominal fullness or bloating.

    Discussion regarding Plenity, a pill against obesity

    Along with taking Plenity the investigators asked the patients to also stay physically active and adhere to a sensible diet. I know from my own experience that a change in diet can make you shed significant weight and you can keep it down. In 2001 I lost 22.7 kg (=50 pounds) over 3 months, down from 85.5 kg. I weigh now 62.8 kg. With this data you can calculate that I lost 22.7/85.5=26.5% of my original weight. I did so in 90 days, not in 171. It was the difference in food intake that enabled me to lose this weight. I had cut out all sugar, starchy foods, processed food and wheat.

    The pill will help patients feel full after smaller helpings, instead of having hunger pangs, and this can be valuable and will contribute to being successful with losing weight. But long-term weight control only works with an adjustment of dietary habits and lifestyle choices. 

    Keeping weight loss in perspective

    The authors stated that their best patients were losing 5% and 10% when they watched their diet and exercised. When I compare my own data (26.5% weight loss) and theirs I conclude that they did not try hard enough. And they did not have to rely on any diet pills. It is clear from the data that the placebo group had significant weight loss with just watching their diet and exercising. I do acknowledge that Plenity has a slightly better effect. However, when people complete with their weight loss program, they will continue to eat their former diet regimen. This will make them gain everything back what they have lost.

    For 18 years I have not gained back what I lost in 2001 because I have stayed on the same diet that some people may label as “radical”. There is nothing wrong with vegetables, salads, lean poultry, fish, nuts, fruit etc. I suspect that people could easily lose 10% to 20% of weight without any weight loss pills, if they took a similar approach as I did.

    A Pill Against Obesity

    A Pill Against Obesity

    Conclusion

    Weight loss seems to be a topic that is of interest to many people. There is the expectation that the new weight loss pill Plenity will be the solution to people’s diet problems. However, the difference in weight loss between the placebo group and the experimental group was only 2.02%! It took the researchers 171 days to be able to say that there was a significant difference between the Plenity group and the placebo group.

    Cutting out junk foods

    When I did my own weight loss program based on dietary changes alone I had lost 26.5% in only 90 days. I suggest that people should not forget to change their food intake, cutting out junk food and adopting a healthy food intake. They may not require Plenity pills at all or for a much shorter time. Preparations for the time after the weight loss achievement are necessary or else there will be rebound weight gain. Long-term success is only possible with sensible dietary choices and lifestyle choices, such as regular physical activity.

    May
    11
    2019

    Male Fertility Could Be Improved Naturally

    A review article of CNN reviewed how male fertility could be improved naturally. Studies have shown that males contribute about 40 to 50% of the responsibility of any fertility problem of the couple. This means that a couple with infertility issues will benefit from interventions that include the male partner. Dr. Natan Bar-Chama is the director of the Center of Male Reproductive Health in New York. He is a board-certified urologist and male infertility specialist. Dr. Bar-Chama has done research into what affects male fertility. He found that there are several factors that are important for male fertility.

    Lifestyle factors

    The big factors that interfere with fertility are obesity, caffeine and alcohol intake, smoking, marijuana intake, lack of exercise and wearing too tight underwear resulting in increased scrotal temperature.

    Obesity

    Overconsumption of refined carbs like sugar and processed foods leads to obesity. The best for him is to change his diet to a Mediterranean diet. This supports weight loss and at the same time improves sperm quality.

    Obese men tend to father children that often are not viable. It may be that it is due to genetic changes in the sperm in obese men. These changes can affect fertilization, but also embryo development. Researchers have detected sperm DNA fragmentation in sperm from obese men, which can lead to pregnancy loss. Weight loss in obese men improves sperm quality.

    Caffeine and alcohol intake

    More than 1 or 2 cups of coffee a day relates directly to difficulties for a couple to conceive. When it comes to alcohol intake, the male should not drink more than one glass of wine or the equivalent of alcohol in beer or spirits per day. Higher consumption results in male infertility due to poor sperm quality. Physicians have warned women for a long time that they should stop drinking alcoholic beverages, if they want to become pregnant. It is best, if both partners don’t drink for the sake of a healthy pregnancy.

    Smoking

    Stop tobacco and drug use. Smoking and drug abuse have been consistently shown to be bad for sperm quality and are associated with infertility. Marijuana use leads to low sperm counts, which is a cause of infertility.

    Lack of exercise

    Moderate aerobic exercise and resistance exercise can improve sperm quality.

    However, excessive exercise has shown negative effects on sperm. Bicycling for 5 hours or more has been shown to reduce sperm quality due to the heating up of the scrotum and the testicular tissue. For the same reason men wearing boxer shorts instead of tight underpants were observed to have higher sperm concentration and sperm counts.

    Antioxidants

    Oxidative stress can damage sperm. This involves smoking, a junk food diet, obesity, pollution, radiation and heavy metals like mercury from big game fish (like tuna, shark, sable fish, sword fish etc.). Dr. Bar-Chama said: ”When you cause damage to cell membranes, you are impacting the ability of the sperm to attach, penetrate and activate the complex fertilization process”. In order to counter these negative effects of the environment it is helpful to take antioxidants.

    Some of the common antioxidants are: vitamin C and E, beta-carotene, selenium, zinc, folic acid, lycopene and coenzyme Q-10. If you get 5 servings of fruit and vegetables, you get most of the antioxidant vitamins and minerals. You find selenium in Brazil nuts, sardines and halibut. Oysters, dark-meat poultry, crab, and fortified cereals contain zinc, which supports male fertility.

    Omega-3 fatty acids

    Omega-3 fatty acids from fish and seafood has been shown to increase the success rate of couples who want to get pregnant. Low mercury seafood like scallops, clams, shrimp, oyster, sardines, salmon and squid are a good source of omega-3 fatty acid.

    Get some nuts

    A handful of nuts or two also helps the male to produce more healthy sperm. This study showed that nut consumption improved the total sperm count. In addition, it increased vitality, motility, and morphology of the sperm.

    Cut out processed meats

    Another study showed that consumption of processed meat had a negative association with fertility rates in couples that desired children. However, eating chicken instead of processed meat gave the fertility rates a boost.

     

    Male Fertility Could Be Improved Naturally

    Male Fertility Could Be Improved Naturally

    Conclusion

    We have been lulled into thinking that when there are fertility problems in a marriage, it would likely be due to female reproductive problems. This kind of thinking is old school and has been disqualified by newer research. It turns out that often the problem originates from the man, if he is unwilling to change his lifestyle to get ready to father a child. As outlined above there are quite a few factors that interfere with sperm production and motility of the sperm. If he wants to father a child, he needs to take good care of his sperm by adopting healthy lifestyles. Sperm, it turns out are much more vulnerable to toxic changes, heat from tight clothing, and nutritional deficiencies.

    Healthy food for the man results in a healthy child

    Not everything is exclusively the responsibility of the female. The male also needs to eat balanced meals and might also benefit from some antioxidants and supplements. Omega-3 fatty acids from nuts and seafood are also good for sperm production and motility. Add some moderate physical exercise, and he will be ready to father a child. It is very much a team effort, as both parents- to- be have to do their part and embrace a healthy lifestyle.

    May
    04
    2019

    You Need Consistency With Exercise

    In order to exercise regularly, you need consistency with exercise. Many of us have made a New Year’s exercise resolution, but later gave up, because we decided to have other priorities.

    A new publication examined why we often fail maintaining a regular exercise pattern. It was reviewed by CNN in this article:

    Often with New Year’s come the resolution to exercise regularly. It seems to be the result of overdoing things during the holidays: too many parties, too many drinks, too much turkey dinner. But within a few weeks only 46% are only continuing to exercise, 54% stop doing it. Within the adult population in the United States 80% are not getting the minimum weekly 150 minutes of moderate-to-vigorous exercise that they would need for good health. This is what the World Health Organization is recommending.

    What can we do to belong to the successful minority that exercises regularly?

    Figure out why you want to exercise

    First of all, you need consistency with exercise and we need to be aware why regular exercise is important. Many people think exercise would cause weight loss. But it is not leading to that much weight loss at all! What is more important is the fact that it is reducing the overall mortality from many diseases by up to 47%! Exercise also improves blood sugar control, energy levels and sleep patterns. There are also hidden benefits as the heart is being conditioned and the lungs are improving their vital capacity from regular exercise, particularly aerobic exercises like running or using a treadmill. But muscle strength also benefits from regular exercise.

    Change your mindset

    Many people don’t consider themselves as “exercisers” and they lack the confidence of being able to exercise regularly. You need to re-program your mindset, but this may not be easy and you need consistency with exercise. You may want to set smaller goals that you can easily achieve. Over time you gradually increase your exercise goals. By actually doing some exercise regularly, you will overcome your temptations to quit exercising. Be flexible, as you may sometimes be faced with barriers to exercise as originally planned. Instead of going to the gym you may want to go for a brisk walk instead. As time goes on you will get regular exercise built into the routine of your day. Consider it as time for yourself and for your health.

    Building a better exercise pattern

    You want to build a strong pattern of exercising regularly. This way you do not have to decide whether or not you want to exercise today. When exercising is a habit, you simply do it out of habit. Simple cues like placing your exercise outfit somewhere prominently can help to remind you to exercise. There are other cues that can be useful, as a Canadian study showed.

    Elongation of telomeres with regular exercise

    Twin studies have shown that regular exercise elongates telomeres, the caps on chromosomes. Here is the explanation. This study showed that regular exercise can make your telomeres 9 years younger compared to a group that does not exercise regularly.

    You Need Consistency With Exercise

    You Need Consistency With Exercise

    Conclusion

    Exercising regularly brings tangible assets to your life in the form of improved cardiovascular fitness and up to 47% decreased mortality due to reducing the overall mortality from many diseases. You also feel more energetic, and other studies have shown that your telomeres get elongated. This translates into 9 years of longer life just because you exercise regularly! If you want more motivation, just stick a message on a wall, where you see it every day. “I’ll live 9 years longer.”

    Apr
    27
    2019

    Mayo Clinic Could Become A Health Care Model

    I watched the movie “Mayo Clinic: Faith-Hope-Science”, which suggested that the Mayo Clinic could become a health care model. The movie aired originally on Sept. 25, 2018. It is a fascinating presentation of the history of the Mayo Clinic.

    Historical facts

    The Mayo Clinic is well known for its surgeries. In the beginning there were only 3 surgeons, Dr. William Worrall Mayo and his two sons, Dr. Will and Dr. Charlie. In 1904 alone they performed more than 3000 surgeries at St. Mary’s Hospital. Today 255 Mayo Clinic surgeons do more than 76,000 surgical procedures for patients.

    The original Mayo Clinic was built in Rochester (Minnesota). Later two more Mayo Clinics were added, in Jacksonville (Florida) and Phoenix (Arizona). Here is a link that shows more historic facts.

    Involvement in Wars

    The Mayo Clinic provided medical care during WWI, WWII and during the Korean War. Management of the Mayo Clinic decided to erect portable clinics close to the battlefields. Treatments for the injured soldiers were free.

    Mayo Clinic Involved in Research

    From early on in the development of the Mayo Clinic research played an important part. Now there are three Mayo Clinics, each with their own research facilities. There is a campus of a Medical School connected with the Rochester Mayo Clinic. The Medical School puts emphasis on medical research.

    Organization of the Mayo Clinic

    The organization of the Mayo clinic was initially based on a handshake between the Sisters of Saint Francis who provided nursing skills and the medical staff that provided diagnoses, surgeries and investigations. The movie reported that the handshake philosophy lasted for over 100 years, but eventually the administration came up with a formalized agreement.

    A few peculiarities are worth noting.

    Doctors on salaries

    All doctors working for the Mayo Clinic are on salary. This is in stark contrast to the rest of the medical system in the US. The US medical system is a fee-for-service system. The problem is that fee-for-service clinics rush patients through their appointments. In the past one patient was seen on average every 15 minutes, then every 10 minutes, and now often there are only 7 minute time slots. The more patients a doctor sees in an hour, the more money he/she makes. With a complicated patient at the Mayo Clinic a doctor may take 2 yours to see such a patient. It makes no difference in term of salary to the doctor, but the quality of care and thoroughness of examining a patient can make a huge difference.

    Proton therapy made affordable

    When proton therapy was first introduced in the Mayo Clinic for cancer therapy, patients could not afford the higher costs of proton therapy versus conventional radio beam therapy. The Mayo Clinic resolved this problem simply by charging the same cost for both procedures. This way the doctor decided, which approach was more appropriate for a particular patient, but there was no financial hardship as a result of this decision.

    When poor people cannot afford health care

    Another peculiarity evolved when it became apparent that some very poor people could not afford the treatment. The nurses and the doctors consulted about this problem and decided that nobody should suffer diseases because of financial hardship. The minority of these patients received free treatments from the Mayo Clinic. To correct for the difference the administration was charging the well-to-do people a little bit more. Over the years the Mayo Clinic had made enough profit that they could expand and build bigger clinics. There are now three Mayo Clinics, namely in Arizona, Florida and Minnesota.

    Other health care jurisdictions

    I have worked in the Canadian health care system for 16 years as a general practitioner. Like in the US this is based on a fee-for-service system. Subsequently I worked as a Medical Advisor for the Workers’ Compensation Board of British Columbia (“WorkSafeBC”). This was a salaried position. The advantage of being in general practice is that you are in charge of your practice. You can decide how many hours in a day you work and how many patients you will see on average in an hour. Because of the fee-for-service remuneration from the government this determines your annual income. It also determines your income tax status, so that the take-home pay may not be that much larger than the take-home pay as a salaried physician.

    The system in Germany is similar. Most patients have coverage by the regular insurance company (AOK patients). But there is a two tier system, where private patients have insurance coverage by a private insurance carrier, called DKV. They experience a different treatment. Unlike the AOK patients (fee-for-service) there is no rush when the doctor examines a private patient. The doctor takes a lot more time to see a private patient and is more thorough with the examination. The remuneration for the private DKV patients is 3 to 4-times as much as for an AOK patient.

    Mayo Clinic could become a health care model for the US

    The Mayo Clinic has been in existence for 150 years. It has achieved the highest level of care in the US and many physicians refer their difficult to diagnose patients to this clinic. It seems that financially the clinic is also on solid grounds.

    Could this system be transferred to the US health care system at large? Several points have to be considered regarding this.

    Health care should be administered by each state separately

    Health care is administered by each of the separate states. But federally the United States Department of Health & Human Services (HHS), also known as the Health Department should be responsible for health care in the US. This means that there has to be consultation between the Federal and the state level.

    Biggest problem to convince all practicing physicians to be on salary

    The biggest problem would be to convince that all of the practicing physicians should be on salary. For centuries patients paid for physicians’ services by using a “fee for service” payment schedule. For physicians this is the gold standard. They perceive the payment for their services as independent from the government. They have a deep distrust whether the government will treat them fairly. Another complicating factor are very high liability insurance payments, and medical lawsuits are common. How can a physician afford sky-high insurance rates? It is only possible with an agreement that pays a fair salary to all physicians. This will stabilize the healthcare system.

    Escalating drug costs curtailed by generic drugs

    Regarding the escalating costs of brand name medicines a solution is to allow generic drugs. They are chemically identical to brand name drugs. They are often 1/3 or ½ the cost of brand name drugs. Many non-US countries have used generic drugs for many years with no problems. But in the US pharmaceutical companies that produce brand name drugs have maligned generic drugs. They call generic drugs to be inferior.

    Provisions need to be made to cover poorer people

    Provisions for poorer people allow them to not have to suffer from untreated illnesses. The Healthcare Plan can take care of this in a similar fashion as the Mayo Clinic did. The health care premiums to be paid by every citizen in the US would be dependent on what your annual income is. People in higher income groups would pay a slightly higher premium than low- income people or middle-income people. Special provisions would apply to cover healthcare costs for people in training who do not yet have an adequate income. But essentially everybody would pay something into the health care plan. This way there would be enough funding for the health care system.

    Will all the players accept that the Mayo Clinic could become a health care model?

    Whether or not the US public at large would ever accept this proposal, all of the physicians and all of the major players of the health care industry remains to be seen. It would contain the healthcare costs and would cover every US citizen for healthcare expenses.

    Mayo Clinic Could Become A Health Care Model

    Mayo Clinic Could Become A Health Care Model

    Conclusion

    The Mayo Clinic has provided 150 years of healthcare coverage and provided excellent medical service. There is no reason why this type of system would not work for the general public. Healthcare coverage would be provided for everyone, regardless of their income. The high-income group would pay more than the middle income and those with low incomes. But everybody would receive the same healthcare service. Physicians would be on salary. Drugs would be largely generic drugs, but would also be trademark drugs, if no generic drugs are yet available.

    100% enrolment ensures full funding of healthcare plan

    By having 100% enrolment into the healthcare plan there would be no shortage of funding as healthcare costs average out when everybody -young and old people, rich and poor -are all included. It would require negotiations of the United States Department of Health & Human Services (HHS), backed up by the president and including the health departments of all of the states in the US. The Mayo Clinic succeeded achieving all of this within the US. Why should the US at large not be able to copy that system in all of the states?

    Apr
    20
    2019

    Some Reasons For Variations In Cancer Rates

    It can be confusing to see that various countries have big differences in cancer rates, but here I am giving some reasons for variations in cancer rates.

    The following countries have high cancer rates: Denmark, France, Belgium, United States, Hungary, Ireland, New Zealand, Australia.

    These countries have low cancer rates: Niger, Yemen, Oman, Nepal, Mauritania, Gambia, Cape VerSe, Bhutan. These are only samples; it is not a complete list.

    Short life expectancy in many low cancer rate countries

    People in many low cancer rate countries do not live long lives because of parasitic infestations, bacterial infections and AIDS. Life expectancy in Gambia, for instance is only 61.15 years. People in Yemen suffer from malnutrition and the life expectancy is only 64.95 years. One can make an argument therefore that people do not live long enough to get a lot of cancer. Cancer is a disease of the older population, as DNA mutations, shorter telomeres, and loss of mitochondria in older cells cause many cancers.

    These three countries have various cancer rates

    Low cancer rates in India

    India is one of the countries with lower cancer rates when compared to the US. Scientists have pointed out that 40% of Indians are consuming vegetarian diets without meat; (red meat consumed in high amounts like in the US is carcinogenic). India has some of the highest spice consumption in the world. We know that curcumin, for instance, has cancer-preventing qualities. You could say that Indians inadvertently treat themselves with herbal, non-toxic chemotherapy (curcumin and others spices) before a cancer even occurs. On the other hand India is a nation with high consumption of refined sugar, which is a factor that can cause cancer over a long period of time. The life expectancy in India is only 68.56 years, which skews the statistics towards lower cancer rates when one compares India to countries with a life expectancy of 80.0 years.

    Why is Denmark a high cancer rate country?

    The biggest factors are a reliable cancer reporting system, but also a high smoking rate among Danish women and high alcohol consumption in the Danish population. See below what these factors do.

    Why is Oman a low cancer rate country?

    A study done in Oman showed that a lot of people do not know that certain risk factors could be changed to lower the present cancer incidence. Cigarette smoking, passive smoking, excessive alcohol consumption, reduced intake of fruit and vegetables, increased consumption of red meat and processed meats, infection with HPV, being overweight, less physical activity and an age above 70 are all risk factors for cancer. At the present time Oman still compares favorably with the US, as there is less obesity in Oman. But the average person still eats fairly healthy with an emphasis on fruit and vegetables.

    Increasing cancer rates in Oman

    The cigarette consumption per year per person in Oman is 271.1 versus 1016.6 in the US. The life expectancy has increased from 50.47 in 1970 to 77.03 in 2016. Oman is expecting the cancer rate to double by the year 2030 due to the increasing life expectancy and lifestyle factors (more drinking, smoking and gaining weight from junk food). A lot of the differences in the cancer rates between the US and Oman are simply due to lifestyle differences. 

    Cancer risk factors analyzed

    What do the various cancer risks mean in terms of cancer development?

    Cigarette smoking

    About 480,000 premature deaths are caused by cigarette smoking in the US. This is due to a combination of cancer, heart attacks and strokes. Smoking causes cancers of the lung, esophagus, larynx, mouth, throat, kidney, bladder, liver, pancreas, stomach, cervix, colon, rectum, but also acute myeloid leukemia.

    Passive smoking

    Passive smoking is as bad, if not worse than smoking. This reference explains that a passive smoker has double exposure to cigarette smoke, namely to the smoke from the smoker, but also to the direct smoke from the burning cigarette. This means that a passive smoker may have exposure to a higher concentration of carcinogens than the smoker!

    Excessive alcohol consumption

    Heavy alcohol consumption introduces a cell poison into your body. If you drink more than 8 drinks per week as a woman or more than 15 drinks per week as a man, you are a heavy drinker. It leads to cancer of the mouth, esophagus, throat, colon, liver, breast and prostate. The data on prostate cancer is somewhat weaker.

    Reduced intake of fruit and vegetables

    Consumption of fruits and vegetables, but also foods high in fibre are known to reduce the risk of cancer. This is why the WHO brought out this fact sheet. So, when you lower the intake of fruits and vegetables, you have less of a cancer protective effect, which leads to more cancer.

    Increased consumption of red meat and processed meats

    Another big factor about cancer causation is when you eat foods that contain known carcinogens. Such cancer causing substances are contained in red meat, processed meat like sausages, and salt-preserved foods.

    Infection with HPV

    Type 16 and 18 HPV virus is the cause of cervical cancer, penile cancer, oropharyngeal cancer, anal cancer, vulvar and vaginal cancer. It can be of concern for all sexually active people.

    Being overweight

    When a person gets overweight or obese, there is more estrogen production from the fat cells that circulate in your blood.  There is also more insulin production and IGF-1 production, which is a growth factor for cancer cells. Estrogen dominance due to estrogen production from fat cells with a relative lack of cancer-controlling progesterone tips the balance towards cancer development. These are the cancers that are common in obesity: breast (in women past menopause), colon and rectum, endometrium (lining of the uterus), esophagus, kidneys and pancreas.

    Less physical activity

    Breast cancer and colon cancer are reduced when people exercise regularly. This seems to be because of a reduction in circulating estrogen in women and because of reduced insulin and insulin-like growth factors. Even prostate cancer can be kept at bay with a regular brisk walk.

    An age above 70

    The medium age for cancer diagnosis is 66 years. This means that half of the cases are below this age, the other half above it.  25% of new cancer cases are diagnosed in the age group of 65 to 74. Age is an independent, but important risk factor for the development of cancer.

    Sugar and starchy food consumption

    Refined sugar and starchy foods lead to an accumulation of fat. At the same time there is a metabolic change with more insulin production and growth factors appear in the blood. It is these growth factors and an increase in estrogen (via aromatase) from the fat cells that lead to conditions that favor cancer development. Switch to a low-glycemic diet like a Mediterranean diet, and you can reverse this process.

    Some Reasons For Variations In Cancer Rates

    Some Reasons For Variations In Cancer Rates

    Conclusion

    It is never too late to reduce your cancer risk. No matter how old we are, it is never too late to live healthier, which translates into a stronger immune system. We can stop smoking, or cut out drinking too much. If we keep a healthy weight and eat a healthy diet we will stop chronic inflammation in our bodies and strengthen our immune system. We need to stay away from ultraviolet light (direct sun exposure). We also need to stay active, no matter whether it is choosing to take the stairs and take daily walks, or whether we exercise regularly in a gym.

    Apr
    13
    2019

    New Alzheimer’s Genes

    A recent genetic study summarized in a CNN article describes the detection of new Alzheimer’s genes. First of all, it appears that Alzheimer’s genes and trigger factors have to interact to cause Alzheimer’s disease. Secondly, in a 2013 study the International Genomics of Alzheimer’s Project had examined a population of 75,000 Alzheimer’s patients. Thirdly, in a new Feb. 28, 2019 publication of the same research group the population of Alzheimer’s disease patients had been enlarged to 94,437. This gives the study a higher statistical power. Previously the group had identified 20 genetic risk loci for late-onset Alzheimer’s disease (LOAD). In the 2019 study 5 new genetic loci for Alzheimer’s disease were identified. Specifically, one of them is the neurological and immune-mediated disease haplotype HLA-DR15. It is a risk factor for LOAD.

    Reconfirmation of some older Alzheimer’s research findings

    Notably, this latter finding shows that immunity, lipid metabolism, tau binding proteins, and amyloid precursor protein (APP) metabolism are all sharing a connection in the development of late Alzheimer’s disease. In the past they have been implicated in the development of familiar Alzheimer’s disease. Now it became apparent that changes in the immune system, changes in the lipid metabolism and the onset of Alzheimer’s disease have an association also in late-onset Alzheimer’s disease. Research from 2016 showed that in obese patients the metabolic syndrome can indeed trigger the genotype CYP46 to develop Alzheimer’s disease.

    It seems that a variety of factors, like the CYP46 genotype and the metabolic syndrome with elevated cholesterol levels are interacting to cause amyloid beta plaques. In addition, neurofibrillary tangles from tau protein deposits are also part of the pathology of Alzheimer’s disease. These appear to lead to damage of nerve cells.

    Prevention of Alzheimer’s disease

    Inasmuch as it has become clear how many factors have to come together to trigger the development of Alzheimer’s disease, it is important to point out the factors that counter the development of Alzheimer’s.

    Several genetic loci have to work together to cause Alzheimer’s

    Research has defined many genetic loci tcyphat have impact on the development of Alzheimer’s disease. Researchers have stated that in order to develop Alzheimer’s disease several of these genes and risk factors that trigger the genes into action must occur in combination. This is in contrast to Parkinson’s disease or Huntington’s disease where only one genetic mutation causes the disease.

    Resveratrol

    Certainly, this powerful antioxidant from the skin of red grapes has a positive effect on early Alzheimer’s patients with improvement of their memory.

    Correction of hormone deficiencies

    With older age many of our hormones are decreasing or vanishing. But replacement of the missing hormones with bioidentical hormones has shown to prevent the onset of Alzheimer’s disease. This link explains that replacement of low testosterone in males and estrogen replacement in females is important to prevent Alzheimer’s. In addition, in women progesterone also has a neuroprotective function. Melatonin in both sexes is a powerful anti-oxidant hormone that preserves brain tissue. Thyroid hormone, if low, also needs replacement to maintain memory.

    Other lifestyle factors affecting the onset of Alzheimer’s disease

    Sugar and too much starchy food

    Heavy consumption of starchy foods like potatoes, rice, bread and pasta as well as sugar are risk major factors. They contribute to the early onset of Alzheimer’s disease. Sugar consumption (and starch, which gets metabolized within 30 minutes into sugar) causes oxidization of LDL cholesterol and plaque formation of all the blood vessels including the ones going to the brain. On the long-term this causes memory loss due to a lack of nutrients and oxygen flowing into the brain.

    Lack of exercise

    Lack of exercise is an independent risk factor for the development of Alzheimer’s disease. Exercise increases the blood supply to the brain, strengthens neural connections and leads to growth of neurons, the basic building blocks of the brain. Exercise also increases mood-regulating neurotransmitters like serotonin and endorphins.

    Vitamin D intake

    A 2014 study showed that a low vitamin D level had a strong association with a high risk of dementia and Alzheimer’s disease. Specifically, the findings were as follows.

    • Vitamin D level of less than 10 ng/ml: 122% increased risk of Alzheimer’s
    • Vitamin D level 10 to 20 ng/ml: 51% increased risk of Alzheimer’s

    The same research group found in two trials that vitamin D deficiency leads to visual memory decline, but not to verbal memory decline.

    Generally supplements of vitamin D3 of 5000 IU to 8000 IU are the norm now. But some patients are poor absorbers and they may require more- up to 15,000 IU per day. The physician can easily determine what the patient needs in the dosage of vitamin D3 by doing repeat vitamin D blood levels (as 25-hydroxy vitamin D levels). The goal is to reach a level of 50-80 ng/ml. The optimal level with regard to nmol/L is 80 to 200, according to Rocky Mountain Analytical, Calgary, AB, Canada.

    Sleep deprivation

    Sleep deprivation leads to memory loss, but so does the use of aspartame, the artificial sweetener of diet sodas. Make your own homemade lemonade. Squeeze the juice of half a lemon. Add mineral water to fill an 8 oz. glass. Add a tiny bit of stevia extract for sweetening. Stir and enjoy. Stevia has been in use for thousands of years and is non-toxic contrary to other artificial sweeteners.

    Avoid insulin overproduction

    I already mentioned the effect of sugar consumption above. But here I am mentioning it again because of the insulin reaction to sugar. An overload of refined carbs leads to an overstimulation of the pancreas pouring out insulin. Too much insulin (hyperinsulinemia) causes hormonal disbalance and leads to diabetes type 3, the more modern name for Alzheimer’s. All starch is broken down by amylase into sugar, which means that anybody who consumes starchy food gets a sugar rush as well. Too much sugar in the blood oxidizes LDL cholesterol, which leads to inflammation in the body. The consequence of chronic inflammation is as follows: hardening of the arteries, strokes, heart attacks, Alzheimer’s and brain atrophy, arthritis, Parkinson’s disease and cancer. It is because of this that a Mediterranean diet or a MIND diet is a sensible pollution for Alzheimer’s patients. Both of these diets have been shown to be anti-inflammatory.

    New Alzheimer's Genes

    New Alzheimer’s Genes

    Conclusion

    At the present time research knows of a total of 25 genetic risk genes for Alzheimer’s disease. It appears that they have to interact, and lifestyle factors can be a trigger to cause Alzheimer’s disease. This means that we can interfere with the development of Alzheimer’s disease. Get into some form of regular exercise like swimming, walking or Yoga exercises. Refrain from eating sweets and starchy foods. Adopt a Mediterranean diet or a MIND diet. Replace any missing hormones with bioidentical ones to re-establish your hormone balance. Watch your vitamin D3 intake. We need a lot more of it than what was previously known t to prevent the onset of this disease. Ensure you get enough sleep. This helps your brain to regenerate overnight. A resveratrol supplement every day will improve your memory, as a study has shown.

    These are some of the easy steps you can do to avoid getting Alzheimer’s disease.

    Apr
    06
    2019

    Healthier After Age 60

    Unhealthy lifestyles have staying power, so what can we do be healthier after age 60? A recent CNN article describes 10 ways how to adopt a healthier lifestyle when you get close to retirement.

    The thinking is that 5 years before your retirement at 65 you should perhaps adopt a healthier lifestyle.

    2017 study by Dr. King regarding lifestyles before and after retirement

    Dr. Dana King was the author of a 2017 study where lifestyles before and after retirement were compared.

    Seven factors were examined, namely cardiovascular factors including physical activity, healthy diet, healthy weight, smoking status, total cholesterol, glucose, and blood pressure. Retirees were more likely to have poorly controlled blood pressures compared to non-retirees. 23.9% of retirees had uncontrolled blood pressure versus 15.1% of non-retirees. This difference was statistically significant. There was another significant difference with regard to physical activity. Retirees were 1.85-fold more active than non-retirees. But sadly, the other 5 of the 7 points did not significantly improve. There were no differences in healthy weight, smoking rates, healthy diet, glucose levels or cholesterol control.

    Healthier after age 60: how to change your diet

    Adopt a Mediterranean diet. This is an anti-inflammatory diet that prevents hardening of the arteries. It lowers the bad LDL cholesterol and also triglycerides. It is also recommended to consume at least 2 tablespoons of olive oil per day. When you cook only with olive oil and use only olive oil and Balsamic vinegar for salads, it is relatively easy to reach or surpass the recommended 2 daily tablespoons of olive oil.

    Healthier after age 60: how to change your exercise status

    You have more time when you retire. The easiest to get into a routine regarding regular exercise is to get a membership in a gym. In the beginning you may want to see a trainer to show you some routine exercises on weight machines. You start the program off with 30 minutes on the treadmill. Before long you get used to the exercise routine and you feel stronger. But your system also produces much more of the protective HDL cholesterol, which is sensitive to regular exercise. If you have been physically inactive, get some input from your health care provider.

    Healthier after age 60: how to change your weight

    It is not exercise, but a healthy diet, which controls your weight. Having adopted a Mediterranean diet is a big first step in that direction. But it is also important to cut out sugar and starchy foods (potatoes, rice, bread, muffins, pasta etc.). This will reduce your LDL cholesterol and triglycerides. On the long term you prevent heart attacks and strokes.

    Healthier after age 60: how to change your smoking status

    It is old knowledge that smoking cuts down on life expectancy. Better quit smoking now than later. It prevents heart attacks, strokes, lung cancer and many other cancers.

    Healthier after age 60: how to lower your blood pressure

    Regular exercise, weight loss and quitting to smoke will all lower your blood pressure. Some people though continue to have high blood pressure. It is important to seek medical advice regarding this. People with persistent elevated blood pressure need medication to have this controlled in order to avoid getting a hemorrhagic stroke.

    Healthier after age 60: how to lower your glucose levels

    The diet I described will help you to control your blood sugars. Your doctor can order a hemoglobin A1C, which summarizes your average blood sugars over the past 3 months. Controlling your blood sugar is important to prevent type 2 diabetes. Diabetes reduces your life expectancy significantly. The risks are heart attacks, strokes, blindness, leg amputations, kidney damage and cancers.

    Healthier after age 60: how to lower your cholesterol

    When I discussed a healthy diet, I indicted that it lowers the LDL cholesterol and triglycerides. This reduces the risk of hardening of the arteries. A regular exercise program increases the protective HDL cholesterol, which reinforces the protection from heart attacks and strokes.

    Healthier After Age 60

    Healthier After Age 60

    Conclusion

    Whether we retire or not, we should all strife to achieve these 7 changes of lifestyle that Dr. Dana King has discussed. They were cardiovascular factors including physical activity, healthy diet, healthy weight, smoking status, total cholesterol, glucose, and blood pressure. Each of these factors is important on its own. But when you tackle all of them simultaneously, there is a potentiation of these factors that allows you to get super-healthy. That’s what you want for your life after age 60. It is not too late to start! You want to be healthier after age 60!

    Mar
    30
    2019

    Obesity Fuels Cancer Development

    A recent review by the American Cancer Society found that obesity fuels cancer development. As a matter of fact, what the researchers found was that younger millennials are more in danger of both getting obese and of getting obesity related cancers. Also, the rates of baby boomers with respect to obesity-related cancer were much lower than rates from millennials.

    Results of the study showing obesity fuels cancer development

    In like manner, as the summary by CNN shows, there is an increase of obesity and also an increase of various cancers of the population of millennials versus the same age group among baby boomers. As an illustration, take pancreatic cancer, one of the obesity related cancers. Normally it occurs in people above the age of 65. Here is the increase of frequencies according to age group:

    Ages 25 to 29: 4.34% increase.

    People aged 30 to 34: 2.47% increase.

    Age bracket 35 to 39: 1.31% increase.

    Those aged 40 to 44 years: 0.72% increase.

    With this in mind you can see clearly that the younger age group is at a higher risk for developing pancreatic cancer. Certainly, the problem is that obesity in children has become more rampant and this has led to early obesity by the age of 35. The other side of the coin in this case is an increased pancreatic cancer rate.

    Other cancers that are obesity-related

    Indeed, 6 out of 12 obesity related cancers have shown an increase in frequency because of increasing obesity. These cancers are: multiple myeloma, colorectal cancer, uterine cancer, gallbladder, kidney, and pancreatic cancer.

    Notably, people born around 1985 had a higher rate of multiple myeloma and kidney cancer than people born around 1950. Multiple myeloma was 1.59-fold higher and kidney cancer 4.91-fold higher in the group of people born around 1985 in comparison to people born around 1950.

    Cancer associated with obesity, but may not be caused by obesity

    MD Anderson Cancer Center’s Dr. George Chang, who was not associated with the analysis cautioned: “The study was not set up to establish causation. We know there are many factors that have an association with both obesity and cancer, such as lack of exercise and poor diet. How much each of those factors contribute to cancer is less clear.” Specifically, the study found that the rate of obesity-related cancers in millennials now is about double the rate of what it was in baby-boomers at the same age.

    Discussion of the obesity and cancer problem

    1. First of all, obesity is now starting in childhood, teenagers and young adults. 5 of the 6 obesity related cancers (colorectal, uterine, gallbladder, kidney and pancreatic cancer) have increased in the younger population. These require mostly surgery and according to Dr. Chang, who is an oncological surgeon, complication rates are higher among obese patients. Dr. Chang added that chances are also that complications will be more severe.
    2. Secondly, we need government-sponsored programs to reverse the obesity trend. This should include changing the diet from the Standard American diet (essentially junk food) to a Mediterranean diet. There should be an elimination of sugar and starchy foods or the use should be just a bare minimum. Reducing or even eliminating red meat is definitely necessary. The WHO has determined that beef, pork and lamb are causing cancer, because they contain weak carcinogens.  Coupled with this is the necessity to initiated regular exercise programs.
    3. Thirdly, fatty tissue in obese patients release growth factors and proteins that function as hormone-like factors stimulating cell growth. These factors stimulate any carcinogenic process. Researchers are still actively working on analyzing this process further.
    Obesity Fuels Cancer Development

    Obesity Fuels Cancer Development

    Conclusion

    Childhood obesity has already had the result that obesity-related cancers (multiple myeloma, colorectal cancer, uterine cancer, gallbladder, kidney, and pancreatic cancer) occur at a younger age and more frequently. The cancer rate among obese millennials now is already double the number of what the baby-boomers was at the same age. The key is to treat obesity aggressively with regular fitness programs and with a major diet shift. We know what caused the obesity wave. It is overconsumption of sugar, junk foods, starchy foods, processed foods and fat overuse.

    A major change in diet

    This means the kids need to cut out sugar. An alternative is to sweeten only with stevia, if they need a sweet taste. They also need to cut out starchy foods like potatoes, pasta, rice, bread and processed food. Processed food contains a lot of sugar and gluten from wheat. Gluten and sugar both stimulate the appetite center. This is what we want to avoid. What remains is a Mediterranean diet without the junk from the North American diet. You end up eating a lot of vegetables, salads and fruit. Fish is a good protein source, poultry as well. Implementing these changes will show positive results for the health of the entire population, not only the millennials.

    Mar
    23
    2019

    Immune System Can Trigger chronic fatigue syndrome

    A study from February 2019 stated that the immune system can trigger chronic fatigue syndrome. Specifically, researchers observed that interferon treatment in hepatitis C patients could lead to chronic fatigue syndrome in 33% of patients.

    Interferon treated hepatitis C patients can develop chronic fatigue syndrome

    In this cased 54 patients with hepatitis C received treatment with Interferon. 18 of them (33%) developed chronic fatigue syndrome, which persisted. 57 control did not develop it. With this in mind, patients were examined at baseline, during the 6 months to 1-year Interferon treatment and 6 months following the end of the treatment.

    It was noted that baseline interleukin levels (IL-6 and IL-10) were higher in the fatigued patients. Interferon treatment worsened the interleukin levels, and the interleukin levels stayed high from then on. Moreover, symptoms of pain from chronic fatigue syndrome also stayed with the patients after the treatment had ended.

    Patients with chronic fatigue syndrome have a viral illness in the beginning

    The lead researcher, Carmine Pariante, professor of biological psychiatry at King’s College London, noted the following. Before patients come down with chronic fatigue syndrome they frequently have a major infection or a flu virus. This certainly mobilizes an interferon response from their immune system. Professor Pariante said that it is the overstimulation of the immune system that leads to an overproduction of interferon, which likely causes chronic fatigue syndrome.

    In the US an estimated 836,000 to 2.5 million Americans present with chronic fatigue syndrome according to the CDC.

    The observation described above confirms the theory that a chronic stimulation of the immune system likely underlies the development of chronic fatigue syndrome. It was the patients undergoing treatment for hepatitis C with interferon, persistently high IL-6 and IL-10 levels together with pain symptoms that caused chronic fatigue syndrome.

    Example of a patient with chronic fatigue syndrome

    A 19-year old patient with chronic fatigue syndrome (CFS) explained that her CFS kept her hostage inside. When she gets dressed it feels like there is a blackness going over her eyes. She cannot lead a conversation or speak as she has absolutely no energy. So, the only thing she can do is to lie down and exist. Her pain and fatigue is  debilitating. She feels that her body and brain are unable to recover from even the smallest effort. About 25% of CFS cases are severe cases. This means that they are house bound, bedridden and wheelchair dependent.

    Immune System Can Trigger chronic fatigue syndrome

    Immune System Can Trigger chronic fatigue syndrome

    Conclusion

    The cause of chronic fatigue syndrome (CFS) has been a mystery for a long time. But a new UK research study has shed some light on a hyperactive immune system that may cause CFS. The research team found that 33% of patients with hepatitis C who received treatment with interferon developed CFS. When lab tests analyzed their blood values, they had developed high interleukin levels (IL-6 and IL-10). This was a sign for an overstimulation of the immune system. Other patients who did not develop CFS normalized their interleukin levels. The control patients had no changes in interleukins.

    Overactive immune system can trigger chronic fatigue syndrome

    The researchers are of the opinion that an overactive immune system is responsible for the development of CFS. Chronic fatigue syndrome is a devastating multi-system chronic disease with pain and weakness. A significant number of patients suffer from permanent disability. The researchers hope that with more research they may be able to find a solution and treatment protocol. Presently no form of treatment is available.

    Mar
    09
    2019

    Live The Life That We Evolved For

    A review article at CNN by a psychiatrist recommends that we live the life that we evolved for. Dr. Arash Javanbakht, an assistant professor of psychiatry at Wayne State University in Detroit, MI explains that man lived on this planet only since 200,000 years. But it takes about 1 million years for evolutionary changes to take place. As a result of this we tend to still behave in our lives the way we may have reacted 10,000 years ago. It is useful to think back of us being hunters and gatherers.

    Anxiety, an ancient emotion

    Anxiety, for instance, is an emotion that goes far back to 10,000 years ago when humans had to be part of the tribe. If an opposite tribe was fighting them chances were high that they could get killed. Even if your own tribe did no longer like you, there was a strong possibility that you were driven out or killed. This left us with an inheritance going back many millennia of anxiety. In modern life though it is the boss who does not like something you did. It could be a deadline for a school or college project that makes us anxious or some political news. The reasons have changed, but anxiety is still there!

    Live the life that we evolved for: assess what we eat

    Food was very scarce 10,000 years ago. When the tribe finally caught some prey, there was a feast where fatty food, meat, vegetables, fruit, nuts and seeds were eaten. Refined sugars were not available. You did not know when the next time would come where you had ample food. Today we still behave this way: we eat what we can and eat some more. The only problem is that there is no longer the pattern of famine orfeast. Instead there is easy access to the fridge with all kinds of food. We also have access to fast food places. And we drink sodas, eat candies and other sweets. Eventually we end up fat and fatigued.

    Live the life that we evolved for: which way do we move?

    Our ancestors had to run and walk many miles a day to find food. They may have been attacked by wild animals and had to flee. They also needed to chase a prey for food. Constant movement was the order of the day. What are we doing today? We did not evolve to step into a car and drive to work. We also did not evolve to sit at a desk from 9AM to 5PM. In the evening we sit in front of the TV or lie on a couch eating munchies and drinking beer.

    Our modern life

    It is no wonder that we gain weight, that our heart and lungs do not get conditioned, and that our muscles are a pile of mush. We need to think back what our bodies were built to do. Perhaps a long walk would be healthier than sitting all the time. Some of us do not mind to visit a gym daily and build an exercise routine into the day. This mimics the activities of the hunter/gatherers and is a lot better for our bodies.

    Live the life that we evolved for: sleep problems

    Many people today have problems to fall asleep. The sun had 100% control of the diurnal rhythm in the past. Now we have artificial lightning, blue light from TV’s, computer screens and iPhones. We are constantly getting stimulated. In addition, the stories we read or see on TV get us excited, so that the stress hormone, cortisol is released and melatonin, the sleeping hormone gets suppressed. Taken all this together, it is not really a wonder we have problems sleeping. Relaxation methods can help us to tone down before we go to sleep. You may want to meditate, do self-hypnosis, practice some yoga or just lie still and relax, clearing your mind, and more importantly switch the TV off and put the computer on “sleep”. Sleep for you comes easier this way.

    Live the life that we evolved for: our fears

    10,000 years ago fear was a normal part of our lives. There were predators you had to fear. There were tribal wars where you had to fight for your survival. You had to fear starvation. The fight/flight response was a reality. Compare this to our lives now. We may fear an exam, a meeting at work or agonize what to wear for a party. We have no real existential fears unless you live in a war zone. Many people may feel that they do not have enough fear in their lives, so they get drawn to horror and mystery stories, computer games, haunted houses etc. But this is fodder for anxiety!

    Live the life that we evolved for: how to feel better

    When we adopt a pet, let’s say a dog, we understand that it needs food, exercise, love and sleep. But when it comes to the human animal in us, we find it hard to understand that we need that too. In fact, we need to live the life that we evolved for. We need some form of exercise all the time, because that is what we were meant to do 10,000 years ago and our bodies are still built for that. When you walk the dog, you may make new friends or even a date. If you go to the gym, you realize that your muscles work better and begin to make your body fitter. You will also feel better about yourself. You appreciate that your mood is lifting, and you feel the increased energy and strength.

    Dr. Arash Javanbakht said about the bottom line:

    “If we treated our body the way responsible dog owners treated their dog, we would live a much happier life.”

    Live The Life That We Evolved For

    Live The Life That We Evolved For

    Conclusion

    It takes people 1 million years for evolutionary changes. We do not change our behavior fast. Dr. Arash Javanbakht, an assistant professor of psychiatry at Wayne State University in Detroit, MI compared our lives now with the lives of the hunters/gatherers in the past. People ate fatty food, meat, vegetables, fruit, nuts and seeds when a prey was hunted. But then there was an episode of fasting. People then had to walk and run all day long to catch some food again or they had to run to escape from a predator. Nowadays we use cars for transportation, use the elevator to get upstairs and walk from the table at home to the TV set. If we do not move enough and we eat the wrong foods, we do not turn fit but we turn fat.

    Our modern lives

    We also use LED lights from TV’s, computers, iPhones and tablets that interfere with our diurnal hormone rhythm. It is not about going back to sending smoke signals, but it is all about setting limits and when to stop and disengage from social media and the phone. Not setting limits is part of why we have problems to sleep. Stress can also be a factor of insomnia. Dr. Javanbakht says that we need to relearn how our bodies were built. We need proper nutrition without high-energy carbs. In addition we need regular exercise that will help us to relax and feel more energy. Anxieties will lift and we will feel better about ourselves.