Exercise for Better Sleep

A recent article published in Sleep Medicine indicates that aerobic exercise (walking, cycling, biking or jogging) can reduce insomnia in middle-aged and older adults.  All it takes is two twenty-minute sessions four times a week, or one 30 to 40 minute session four times a week.  Exercise was shown to improve the quality of sleep, and to reduce symptoms of depression and daytime sleepiness.  Exercise was also shown to increase vitality.

Source:  K. J. Reid, et al.  (2010).  Aerobic Exercise Improves Self-reported Sleep and Quality of Life in Older Adults with Insomnia.  Sleep Medicine.

A Healthy Alternative to Olive Oil

Many people use olive oil because it contains healthy monounsaturated fats like oleic acid.  These fats have mild anti-inflammatory properties, reduce "bad" LDL (low-density lipoprotien) cholesterol and contain beta-sitosterol, a plant sterol than can be healthful for the prostate.  If you find that olive oil has too strong a taste then you might try avocado oil.  It has the same amount of oleic acid as olive oil, a few more calories and a higher smoke point (500 degrees F) than olive oil (400 degrees F).  Avocado oil is slightly more expensive than olive oil but I really like its subtle flavor with a touch of pepper taste.

Another Drug-Free Way to Lower Cholesterol . . . If you are a guy.

A study performed at Iowa State University found that men with high cholesterol who ate at least 150 milligrams of flaxseed lignans a day (about three tablespoons) experienced nearly a 10 percent decrease in cholesterol.  The study didn't explain why flaxseed consumption didn't have the same effect on women.  I sprinkle ground flaxseed on my salads.

Love Those Nuts

A review of 25 clinical trials published in Archives of Internal Medicine indicates that eating about one-half cup (2.4 ounces) of nuts a day can lower bad cholesterol (LDL) and total cholesterol as well.  Nuts are high in calories so you might reduce your intake of other snacks and high-calorie foods.

Fermentation and Health

Preparing and eating fermented foods is quickly becoming a lost art.  When was the last time that you prepared sauerkraut, or for that matter even ate it?  By the way, after reading this post, if you want to make sauerkraut then follow "Mother Earth New's" simple directions at http://www.motherearthnews.com/Real-Food/2006-08-01/Got-Cabbage-Make-Sauerkraut.aspx

Anyway, back to fermented foods . . . acid indigestion results when your stomach doesn't have good bacteria and enzymes.  The symptoms of "acid indigestion" are really a warning that you don't have enough acid.  Loading up on antacids will just make the problem worse over the long term.

Fermented foods are pre-digested foods that magically sooth and heal the stomach.  They also provide nutrients like B vitamins and omege-3 fatty acitds.  Dr. Bill Douglas in the February 2010 issue of his Douglas Report stated that "the lactic acid you get from fermeted foods produces substances that can kill bacteria like Salmonela and Helicobacter pylori."  Ever wonder why the French have such a low cancer and heart disease rate?  Could it be because the drink more wine, a fermented food, that has avoided commercial processing?

Other fermented foods that you might try are Kombucha, an excellent drink and unflavored (fewer calories, non-pasteurized yogurt.

To your health . . .