Hello, it’s Sunday, December 10. You’re about to discover 20 top foods to help avoid clogged arteries, how grapeseed oil helps your hair, the surprising way music affects your memory, an easy Tomato Basil Soup recipe, and more…
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90 Minutes Less Sleep May Increase Insulin Resistance, Diabetes Risk
Missing out on just 90 minutes of sleep each night over the course of six weeks could increase insulin resistance by nearly 15%, a recent study has found. The effects were even more pronounced for postmenopausal women who experienced a more than 20% jump in insulin resistance.
Insulin resistance occurs when the body’s cells can’t respond properly to insulin, leading to a buildup of glucose in the blood and increasing the risk of type 2 diabetes. Previous studies have already shown a decrease in insulin sensitivity with poor sleep, but they mostly focused on severe sleep deprivation.
The latest study included 38 women and compared their normal sleep pattern – at least 7 hours of sleep per night – to a bedtime delayed by 90 minutes for a period of 6 weeks to examine the effects of milder sleep deficits. Insulin resistance increased over this period but was not connected to increased abdominal fat as was expected.
“The fact that we saw these results independent of any changes in body fat,” said Marie-Pierre St-Onge, PhD, study leader, “which is a known risk factor for type 2 diabetes, speaks to the impact of mild sleep reduction on insulin-producing cells and metabolism.”
Current Vitamin D Guidelines May Be Too Low for Heart Health
Vitamin D is an essential nutrient believed to have potential benefits for heart health, but some new research indicates that the current recommended dietary allowance (RDA) for vitamin D may be set too low to achieve the optimal level needed to impact the cardiovascular system.
Previous research into the possible effects of vitamin D on the heart has been mixed, but it may support proper endothelial function in the blood vessels and help regulate blood pressure. In addition, low levels of vitamin D have been associated in some studies with a higher risk of a cardiovascular event, like a heart attack.
According to the latest research, the mixed results seen in past studies for vitamin D may stem from the fact that the doses used were not high enough to be effective. Clinical findings showed that 51% of participants with acute coronary syndrome needed 5,000-8,000 IU of vitamin D to reach the target level, which is well above the current RDA of 600 IU.
The researchers also found that it took a significant amount of time to reach optimal vitamin D levels – at least 3 months for nearly 65% of participants and at least 6 months for 25% of participants. The next phase of the study will try to determine if this higher supplementation level will correspond with notable heart health benefits.
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The Real Secrets for Building Stronger Bones
Do you want to stay active and healthy as you age?
Most people do, but brittle bones and osteoporosis can be a huge obstacle, slowing you down with the fear of a fracture. (And, in fact, 1 in 2 women over age 50 will break a bone in their lifetime due to osteoporosis.) That’s why Kevin Ellis– more commonly known as The Bone Coach™– created his Stronger Bones Masterclass. In this free training, you’ll discover the #1 MISTAKE many people make with osteopenia and osteoporosis, 5 action steps to boost bone health without leaving home, and the surprising reason many people don’t have a shot at better bone density (plus, how to avoid being one of them).
Find out more and get instant access to this FREE training right here.
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Top 20 Foods to Help Prevent Clogged Arteries
Heart disease remains the #1 killer in the U.S. and is often caused by clogged arteries. While there’s no magic food that will instantly clear your arteries, including foods like oats, beans, lentils, and pistachios in your diet will help in the long run. Fatty fish can also be beneficial due to their high omega-3 content, while beverages like coffee and green tea help as well. Green veggies like broccoli, asparagus, and avocados are all great options, too. (More)
Music Stirs Emotions, Helps to Create ‘Powerful’ Memories
Anyone who has a favorite song already knows the emotional impact of music. Now, some new research has found that changes in emotion evoked by music appear to help create boundaries between different episodes in life, helping to form “separate and durable memories.” This means that music could have a powerful role to play in supporting memory in general and could also be used as part of therapy for disorders involving negative memories or emotions, including post traumatic stress disorder (PTSD). (More)
Air Pollution Exposure In Utero May Harm Reproductive System
Research continues to reveal more about the negative health effects of air pollution that go beyond its well-known impact on the respiratory system. In one of the latest studies, researchers found that it can also harm the reproductive system, starting before birth. More specifically, exposure to the pollutants nitrogen dioxide and fine particulate matter (PM2.5) in utero was associated with negative markers of reproductive health in infants, possibly due to hormonal effects. (More)
Smoking Cessation Dramatically Improves Heart Health, Lowers Death Risk
It may be common knowledge that deciding to quit smoking is a good move for overall health, but few people realize just how much of an impact it can have. As revealed by a recent research analysis, smoking cessation is particularly good for heart health with the increased risk of heart disease death dropping to ⅓ that of continuing smokers within the first decade. Those who quit smoking for at least 20 years drop to the same mortality risk as never smokers. (More)
Toxic Health Effects of 5 Common Heavy Metals
Mercury, lead, chromium, cadmium, and arsenic are all common heavy metal contaminants that can be present in food, water, supplements, and even certain everyday products. Each has its own highly toxic effects with lead, for example, causing neurological, respiratory, and cardiovascular harm. Mercury also has neurotoxic effects, while cadmium and chromium are known or suspected human carcinogens and may damage the kidneys and lungs. Arsenic in large enough amounts causes death and also appears to affect the skin, liver, and brain. (Be sure to also see ‘Best Foods & Herbs to Help Detox Heavy Metals’ below ↓) (More)
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Your gut has its own network of nerve cells made up of neurons and glia, which are the two types of nerve cells also found in the brain. In fact, this gut network is so complex that it has been nicknamed the “second brain” and functions almost independently of your “first” brain.
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Free Stronger Bones Masterclass
Do you worry about a fracture slowing you down and keeping you from an active life?
If so, you can learn how to take control of your bone health and put “fracture fear” to rest in the free Stronger Bones Masterclass taught by certified health coach Kevin Ellis– aka The Bone Coach™. In it, you’ll discover the one thing bone density scans miss that doctors don’t seem to be concerned about, 5 action steps to boost bone health without leaving home, and the essential "tools" used by Osteoporosis "Thrivers". You can instantly access and watch this critical training right here.
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> What do you call a candy cane in timeout? A punishmint.
> Why are large mountains always tired? They don’t Everest.
> Did you hear about the tongue-twister champion who was arrested? The D.A. is seeking a tough sentence.
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“By all means let's be open-minded, but not so open-minded that our brains drop out.”
-Richard Dawkins
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