BRRRRRRRRR!!!!!! Cold Showers for your health

 

Friday was my youngest daughter's birthday. She was treated to a fancy restaurant dinner with friends followed by an evening of sauna and cold plunges! Yowsers! While I'm sure that sounds like torture to my healthy living partner (she HATES being cold and even though she lives in hot humid Florida she has a sweater on most of the time) heat AND cold can instigate great health benefits to your body. This week we will be focusing on COLD 

12 SHOCKING COLD SHOWER BENEFITS

A cold shower might sound unappealing, but we've 12 shocking benefits that will change your mind about giving them a go! I'm willing to bet you'll be a convert by the end of this article

Cold showers have so many benefits including strengthening your immune function, helping sleep, speeding up your metabolism, improving fertility, boosting energy levels and even making you more attractive, so here are those 12 biggest cold shower benefits in full.

 

COLD SHOWER BENEFITS #1: BOOST IMMUNE FUNCTION

A simple cold shower can help your immune system in several ways.

Exposure to cold water triggers a beneficial anti-inflammatory norepinephrine release. A study found that cold water swimmers had “an improved adaptation to oxidative stress" while another study explains, “cold water swimming can raise the tolerance of the body”. Even easier than cold water swimming, a cold shower is the easiest way to tap into these great benefits.

Even a few seconds under the cold tap can bring huge benefits

COLD SHOWER BENEFITS #2: REDUCE DEPRESSION

“Due to the high density of cold receptors in the skin, a cold shower is expected to send an overwhelming amount of electrical impulses from peripheral nerve endings to the brain, which could result in an anti-depressive effect”.

That's from a study by the University School of Medicine, Richmond, while another study showed depressive symptoms were relieved in those who took two or three cold showers per week.

I read about one wife that had started a habit of adding a cold ending to her daily showers and her husband noticed so much of a change in her disposition he wondered if she had started taking anti-depressants. 

COLD SHOWER BENEFIT # 3 REVS UP YOUR 

METABOLISM

COLD SHOWER BENEFITS #3: SPEED UP METABOLISM

People who take a daily cold shower show an increase in metabolism for one main reason - increased activation in brown adipose tissue (good fat) which is used to generate heat and insulate us against the cold. It’s the type of fat we want and kicking it into action boosts metabolism.

COLD SHOWER BENEFITS #4: INCREASED PRODUCTIVITY

A study in the Netherlands involving 3,000 participants found those who finished their daily shower with a 30-90 second blast of cold water were 29% less absent than their colleagues after just 30-days of the trial.

It speaks volumes that two-thirds of those who completed the study continued with their daily cold shower ritual once the trial ended.

COLD SHOWER BENEFITS #5: IMPROVED MUSCLE RECOVERY

Cold water immersion for sports performance is well documented and widely practiced by high performance athletes who need rapid recovery.

Athletes typically sit in an ice bath for 7-14 minutes to reduce inflammation and accelerate recovery. Don't worry, you don't have to go to those extremes, your cold shower will do the trick just fine!

COLD SHOWER BENEFITS #6: IMPROVED BLOOD CIRCULATION

When you take a cold shower your body naturally increases blood flow which is super good for you.

COLD SHOWER BENEFITS #7: A FREE ENERGY BOOST

Cold showers stimulate our sympathetic nervous system which is responsible for our 'fight-or-flight' response to danger. This triggers a hormone release which is felt as an adrenaline rush and that's why cold showers leave you buzzing every time.

COLD SHOWER BENEFITS #8: BEAT CHRONIC FATIGUE

One interesting study suggests brief cold water exposure can help with chronic fatigue, also known as overtraining syndrome.

There appears to be a strong link between chronic fatigue and insufficient hypothalamus function, which cold water exposure has been shown to reverse.

COLD SHOWER BENEFITS #9: BOOST MALE FERTILITY

There’s evidence showing high water temperature exposure – like baths, jacuzzis and hot showers – can reduce male fertility. Testicles need a cool environment to operate optimally and a cold shower delivers exactly that.

COLD SHOWER BENEFITS #10: WAKES YOU UP - FAST!

Of all effects, this is the one we most readily feel. Regardless of the countless health benefits, there's no doubt a cold shower makes you more alert at the start of the day.

After a night sleeping, your body often needs a kick to start firing on all cylinders - a cold shower is the perfect prescription.

COLD SHOWER BENEFITS #11: MAKES YOU MORE ATTRACTIVE. NO, REALLY!

Yup, cold showers have been shown to improve your hair and skin. You'll even feel it – in a cold shower your skin becomes more taught, that feeling is your pores contracting.

Furthermore, cold water doesn’t wash away the natural oils on your skin the way the way hot water does, 

As Dr Jessica Krant confirms: “excessively hot water will strip healthy natural oils from your skin too quickly”.

COLD SHOWER BENEFITS #12: BETTER SLEEP

You’ll enjoy improve sleep after a cold shower too. We know how important sleep is for athletes and the general population and, taken one hour before bed, a cold shower will lower your core temperature and relax your mind.

COLD SHOWER BENEFITS: CONCLUSION

A cold shower is one daily habit that we can totally get on board with and it's as easy as turning the tap the other way. Better still, not only will it boost your life quality and performance at a stroke, it will also save you money on your energy bills and help the planet too. 

READY FOR A COLD SHOWER? YOU CHOOSE THE INTENSITY OF THIS CHALLENGE BUT FOR EVERY DAY YOU COMPLETE #1 YOU EARN THE 5 DAILY BONUS POINTS. I’M HOPING YOU ARE ALL ABLE TO ALSO DO COMPLETE #2

• Tip #1 - easy does it: Start with a normal shower and reduce the temperature for a minute before reverting to warm. Do this a couple of times during your shower
• Tip #2 - cold finish: Have a normal shower but this time finish with 60–90 seconds under the cool tap
• Tip #3 - total immersion: Dive in and go cold from the off. Psych yourself up and know you’ll feel great afterwards. Remember, it’s only the first 10 seconds that are hard and you'll be reaping the benefits for the rest of the day

Eating the Rainbow

 Harvard Health Publishing

Focusing on choosing a colorful variety of plant foods for your daily meals can help you live a longer, healthier life. Colorful fruits and vegetables contain phytonutrients, compounds that give plants their rich colors as well as their distinctive tastes and aromas.

When we eat plant foods, phytonutrients protect us from chronic diseases. Phytonutrients have potent anti-cancer and anti-heart disease effects. And research suggests that food patterns that include a variety of fruits and vegetables are associated with a reduced risk of many chronic diseases, including cardiovascular disease, and may be protective against certain types of cancers.

Our healthy living competition requires a total of 5 servings (a serving is usually 1/2 cup- so 2.5 cups) of fruits and vegetables each day! The American Cancer Society also recommends 2 1/2 cups per day of fruits and vegetables. The most recent US Dietary Guidelines recommend consuming even more: 2 1/2 cups of vegetables AND 2 cups of fruit (so 4.5 cups total) , based on a 2,000-calorie diet. And some health experts are urging 12 servings of fruits and vegetables a day (6 cups). If you are thinking MOST of what you eat should be fresh plant foods you are getting the idea!

Getting started

But besides volume we are looking at variety this week so try to include as many plant-based colors in your meals and snacks as possible. Each color provides various health benefits and no one color is superior to another, which is why a balance of all colors is most important. Getting the most phytonutrients also means eating the colorful skins, the richest sources of the phytonutrients, along with the paler flesh. Try to avoid peeling foods like apples, peaches and eggplant, lest you lose their most concentrated source of beneficial chemicals.

Phytonutrients in every color

Following is a rundown of fruits and vegetables sorted by color, along with the phytonutrients they contain, and which foods you’ll find them in.

Red: Rich in the carotenoid lycopene, a potent scavenger of gene-damaging free radicals that seems to protect against prostate cancer as well as heart and lung disease.

Found in: strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers, red onions

Orange and yellow: Provide beta cryptothanxin, which supports intracellular communication and may help prevent heart disease.

Found in: carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, winter squash (butternut, acorn), peaches, cantaloupe, corn

Green: These foods are rich in cancer-blocking chemicals like sulforaphane, isocyanate, and indoles, which inhibit the action of carcinogens (cancer-causing compounds).

Found in: spinach, avocados, asparagus, artichokes, broccoli, alfalfa sprouts, kale, cabbage, Brussels sprouts, kiwi fruit, collard greens, green tea, green herbs (mint, rosemary, sage, thyme, and basil)

Blue and purple: Have powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots.

Found in: blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender, purple cabbage

White and brown: The onion family contains allicin, which has anti-tumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol.

Found in: onions, cauliflower, garlic, leeks, parsnips, daikon radish, mushrooms

Reach for the rainbow

Reaching a total of 4 1/2 cups (9 servings) of colorful fruits and vegetable a day would be an awesome  goal for a powerful plate. Here are some ways to make it happen:

• Servings are not that big. 1/2 cup of chopped raw vegetables or fruit makes one serving. Leafy greens take up more space, so 1 cup chopped counts as a serving. 1/2 cup of dried fruit equals one serving.
• Think in twos. Try to eat three servings in the morning, three in the afternoon, and three at night.
• Snacks count, too. Feeling hungry between meals? Munch on a piece of fruit or grab some sliced raw vegetables to go.
• When shopping, look at your cart. If you find most of your choices are the same one or two colors, swap out a few to increase the colors — and phytonutrients — in your cart.
• Dine out colorfully. Start out with a cup of vegetable soup. Choose an arugula or spinach salad and see if they can add extra vegetables. 
• Look local. Farmers markets, co-ops, buying clubs, and community supported farms are usually great sources of fresh produce. Ask a farmer for fresh ideas on how to prepare fruits and vegetables that are new to you.
• Frozen produce is okay too! It is best to eat in season, but since seasonal produce may be limited, frozen fruits and vegetables count and are just as nutritious as fresh.
• Just add veggies My dietician daughter sometimes relies on Costco ready made meals (like their refrigerated Chicken Tikka Masala or Lemon Grass Chicken) but she ALWASY ADDS veggies by quickly sautéing different types of peppers, onions and summer squash and stirring it into the meal's sauce. 

So our challenge for this week is to step up our game and eat more fruits and vegetables and in more variety.

SO FOR EVERY DAY YOU EAT AT LEAST 3 COLORS AND AT LEAST 7-9 SERVINGS OF FRUITS AND VEGETABLES YOU CAN CLAIM THE 5 DAILY BONUS POINTS 

POOP

Side Effects of Constipation: Top 10 You Need to Know

While pooping isn't something we often talk about my adorable 2 year old grand daughter was THRILLED to find a picture book on pooping while staying at someone's home recently. And she loves to tell you when she has pooped (still in diapers) and when their doggy has pooped. But honestly pooping is just another part of healthy living.  Constipation affects up to 25% of the population (and mostly women). And while most people think of constipation as just an annoying symptom, it can also be the root cause of other symptoms and conditions, including fatigue, weight gain, low mood, and many more. Here are the top 10 side effects of constipation on the body (and mind).

I’m hoping that with the healthy habits you are living constipation is an occasional problem hitting because you ate a crappy diet and didn't exercise on vacation for a few days and got jammed up. It happens, and can be easily fixed by cleaning up the diet and a little exercise to help move things along. But what we need to more seriously safeguard against is the chronic case of constipation, the kind that may have been plaguing you for months or even years. Constipation is a HUGE health risk, and one you need to clear out ASAP.

WHAT DO I MEAN BY CONSTIPATION, EXACTLY?

Constipation can mean different things to different people. Here, we are talking about chronic constipation; the serious, long-term type. There’s two different ways to tell if you have constipation. The first is the Rome III diagnostic criteria. It identifies people as having functional constipation when 25% of bowel movements are associated with at least two of the following symptoms: straining; hard or lumpy stools; a sense of incomplete evacuation; a sense of anorectal obstruction; the need for manual maneuvers; or fewer than three bowel movements per week in the previous three months, with an onset of symptoms longer than six months.

Another way to look at constipation is with the help of the Bristol Stool Form Scale - a visual aid designed to classify poop into one of seven categories. Frequently passing poop that matches Type 1 or 2 in the table below generally indicates a problem with constipation that should not be ignored.

HOW CONSTIPATION WRECKS YOUR HEALTH

Most people think of constipation as a symptom rather than the cause of their health problems. And for many functional gastrointestinal conditions like gut pathogens, leaky gut and food sensitivities, this is definitely the case - which is why you might want to get tested and uncover the root cause of your constipation.

But, constipation itself can also be the root cause of other symptoms and conditions. Constipation can wreak havoc with your insides, stemming from one of three main issues; 

1. Toxin reabsorption in the colon, including excess hormones, that would normally be excreted in the stool. 

2. Imbalance of intestinal flora, including a reduction in healthy species and overgrowths of unwanted bacteria or pathogens. 

3. Structural and physical effects of large hard stools and the straining that commonly accompanies them.

It is these mechanisms that can cause a whole range of unwanted symptoms and are the side effects of constipation on the body that you may be struggling with right now...

TEN SIDE EFFECTS OF CONSTIPATION

1. Effects of constipation on FATIGUE

Constipation and fatigue go hand-in-hand, with strong evidence for a connection between the two. A dysbiosis caused by constipation can increase the fermentation of carbohydrates and the production of various gases, including super smelly hydrogen sulphide thought to cause dysfunction of the mitochondria - the energy producers within our cells. A lack of healthy flora in the gut can also decrease the absorption of nutrients required for energy and normal physiological function. Impaired detoxification of toxic substances that can enter the bloodstream may also impact energy levels and cause fatigue.

2. Effects of constipation on WEIGHT GAIN

Yes, a buildup of poop can add a few extra kilos - anyone who has done colonic irrigation or an enema can attest to that... But what about ‘real’ weight, the fat storage kind? Yes, that too. Science is just starting to understand how a dysbiosis of intestinal flora can cause weight gain and obesity - but the link is definitely there. Hormone imbalances, particularly those relating to oestrogen have also been linked with obesity. So, not clearing those excess estrogens and having them reabsorbed back into your system might not be so good for your waistline.

3. Effects of constipation on the SKIN

Another side-effect of toxicity associated with constipation is acne and skin breakouts. This happens when toxins and waste are re-absorbed back into the bloodstream via the colon, rather than being eliminated. From the bloodstream, these toxins can exit the body by its largest detoxification organ - the skin. The other mechanism by which constipation can impact skin is through the alteration of gut bacteria. This study showed that 54% of acne patients have significantly altered gut flora while probiotics (beneficial bacteria) have also been shown to reduce symptoms. One thing is for sure, beauty begins in the bowel.

4. Effects of constipation on SIBO

Constipation is one of the highest risk-factors and most common causes of small intestinal bacterial overgrowth (SIBO) . This recently discovered condition, where bacteria from the large intestine end up in the small intestine where they don’t belong, is thought to be responsible for up to 80% of IBS cases. While the most common symptoms associated with SIBO are constipation, diarrhoea and extreme bloating, it has also been connected with fatigue, weight gain and many of the other issues discussed here.

5. Effects of constipation on BRITTLE NAILS and THINNING HAIR

Nutritional deficiencies can affect the growth of both hair and nails. And as we know, a lack of healthy flora in the gut can also decrease the absorption of many nutrients essential for energy and growth. Excess toxins being reabsorbed into the bloodstream doesn’t help your beauty regime, leaving you at risk of brittle nails and thinning hair. This might not seem as bad as some of the other side effects of constipation but it can and does have an impact on our overall health and wellbeing.

6. Effects of constipation on POOR IMMUNITY

Our intestinal flora is responsible for much of the body’s immune response, including the removal of cell debris, viruses, bacteria, and cancerous cells. As constipation is often associated with missing or damaged bacteria (intestinal flora), the impact on your immune system can be significant. The toxic buildup and inflammation associated with constipation can also impair the immune system and leave you vulnerable to infections like urinary tract infections.

7. Effects of constipation on ESTROGEN DOMINANCE

Constipation can inhibit the excretion of unwanted estrogen from the body and promote its reabsorption. We are exposed to a lot of environmental sources of estrogens through toxins such as plastics, medications and hormones in the animal proteins we consume. This means that most people have excess oestrogen coming into the body that needs to be excreted each day. If we are constipated, these excess estrogens can be re-absorbed in the colon and cause elevated estrogen levels, a condition also associated with allergies , weight gain and fatigue.

8. Effects of constipation on STRUCTURAL CONDITIONS

Beyond functional and chronic disease, constipation can also cause structural problems that may require surgical intervention. Straining during bowel movements and sitting on the toilet for extended periods can result in hemorrhoids, rectal prolapse, and anal fissures. Gone are the days of visiting the bathroom with a magazine for entertainment.

Hard stools and increased intra-abdominal pressure are thought to add extra pressure to the veins around the anus and increase the risk of hemorrhoids.The connective tissue around the anus can also weaken, leading to rectal prolapse, a condition in which the rectum protrudes through the anus - not a nice thing to happen to anyone. And, passing hard or large stools can cause anal fissures, which are small tears in the skin of the anus.

9. Effects of constipation on FECAL IMPACTION

Fecal impaction is the result of chronic or severe constipation and is basically a bowel obstruction caused by poop that has hardened in the colon to the point that it is causing a solid blockage. Liquid stool can bypass the impacted poop, causing overflow incontinence, often mistaken for diarrhea. In severe cases, fecal impaction can cause ulcers or bowel perforation. This is definitely one of the more severe side effects of constipation.

10. Effects of constipation on ANXIETY and DEPRESSION

Mood and anxiety disorders have long been scientific bedfellows with constipation and other gastrointestinal disorders. And while constipation is often thought to be the symptom, recent neuroscientific research has begun to show the importance of intestinal flora in the development of brain symptoms. So, there’s even more reason you might be feeling low if you can’t go to the loo. And it's these kinds of side effects of constipation that people aren't often aware of that make a huge difference to our everyday lives.

So yes our weekly challenge is going to involve pooping but NO I am not going to ask you to send photos or detailed records of which # you are on the Bristol poop scale. So here is what the challenge is

1. LOOK at your poop to see if there is any problem or concern. 

2. Continue to drink plenty of water, exercise daily and eat lots of fruit and vegetables to encourage healthy pooping.

3. If you are having any regularity problems add some good probiotic foods or a supplement to your diet. 

4. Make a promise that if you have changes or problems with bowel movements you will make an appointment and talk to your doctor about it.

5. If you are due for a colonoscopy MAKE THE APPOINTMENT THIS WEEK. Colon cancer is one of the most preventable ways to die. My grandmother died from it and my father would have died from it had he not been vigilant about colonoscopies in which he had many polyps (that would have developed into life threatening cancers) removed. I had a close friend die from Colon cancer while in her 50's. She only had 2 months between diagnosis and death and she has missed her daughter's wedding and the births of ALL of her grandchildren. 

The Importance of Vitamin D in our Covid World

 (Vitamin D) the sunshine vitamin should be on all of your minds these days. In a retrospective study of patients tested for COVID-19, researchers at the University of Chicago Medicine found an association between vitamin D deficiency and the likelihood of becoming infected with the coronavirus.

“Vitamin D is important to the function of the immune system and vitamin D supplements have previously been shown to lower the risk of viral respiratory tract infections,” said David Meltzer, MD, PhD, Chief of Hospital Medicine at U Chicago Medicine and lead author of the study. “Our statistical analysis suggests this may be true for the COVID-19 infection.”

Half of Americans are deficient in Vitamin D, with much higher rates seen in African Americans, Hispanics, individuals living in areas like Chicago where it is difficult to get enough sun exposure in winter, and those that are obese. “Understanding whether treating Vitamin D deficiency changes COVID-19 risk could be of great importance locally, nationally and globally,” Meltzer said. “Vitamin D is inexpensive, generally very safe to take, and can be widely scaled.”

September brings the end of summer in the northern hemisphere and, for many of us, that means less time in the sun. The sun's rays provide ultraviolet B (UVB) energy, and the skin uses it to start making vitamin D.

Vitamin D is also known for its importance in bone health and would be essential if it did nothing else. But researchers have discovered that it's active in many tissues and cells besides bone and controls an enormous number of genes, including some associated with cancers, autoimmune disease, and infection. Hardly a month goes by without news about the risks of vitamin D deficiency or about a potential role for the vitamin in warding off diseases, including breast cancer, multiple sclerosis, and even schizophrenia. In June 2008, a study published in the Archives of Internal Medicine found that low blood levels of vitamin D were associated with a doubled risk of death overall and from cardiovascular causes in women and men (average age 62) referred to a cardiac center for coronary angiography.

One of the few randomized trials testing the effect of vitamin D supplements on cancer outcomes, postmenopausal women who took 1,100 international units (IU) of vitamin D plus 1,400 to 1,500 milligrams of calcium per day reduced their risk of developing non-skin cancers by 77% after four years, compared with a placebo and the same dose of calcium. The evidence is so compelling that some experts already recommend at least 800 to 1,000 IU of vitamin D per day for adults.

Latitude and vitamin D production in the skin Except during the summer months, the skin makes little if any vitamin D from the sun at latitudes above 37 degrees north (in the United States, the shaded region in the map) or below 37 degrees south of the equator. People who live in these areas are at relatively greater risk for vitamin D deficiency.

In search of vitamin D

Under the right circumstances, 10 to 15 minutes of sun on the arms and legs a few times a week can generate nearly all the vitamin D we need. Unfortunately, the "right circumstances" are elusive: the season, the altitude, the time of day, where you live, cloud cover, how much clothing you are wearing, and even pollution affect the amount of UVB that reaches your skin. What's more, your skin's production of vitamin D is influenced by age (people ages 65 and over generate only one-fourth as much as people in their 20s do), skin color (African Americans have, on average, about half as much vitamin D in their blood as white Americans), sunscreen use (though experts don't all agree on the extent to which sunscreen interferes with sun-related vitamin D production) and genetic abnormalities (my 23 and me test shows an inability of my body to convert sunshine into Vitamin D).

Lack of sun exposure would be less of a problem if diet provided adequate vitamin D. But there aren't many vitamin D–rich foods (see chart, below), and you need to eat a lot of them to get 800 to 1,000 IU per day. 

Selected food sources of vitamin D
Food	Vitamin D (IU*)
Salmon, 3.5 ounces	360
Mackerel, 3.5 ounces	345
Tuna, canned, 3.5 ounces	200
Orange juice, fortified, 8 ounces	100
Milk, fortified, 8 ounces	98
Breakfast cereals, fortified, 1 serving	40–100

For these and other reasons, a surprising number of Americans — more than 50% of women and men ages 65 and older in North America — are vitamin D–deficient, according to a consensus workshop held in 2006. Growing awareness of vitamin D's benefits coupled with the risk of vitamin D deficiency has led some experts to recommend a blood test that assesses the amount of vitamin D in the body. I highly recommend you ask your doctor to include it in your bloodwork for your annual check up. 

Deficiency is generally defined as a blood level less than 20 nanograms per milliliter, or 20 ng/mL (see chart). Levels that low have been linked to poor bone density, falls, fractures, cancer, immune dysfunction, cardiovascular disease, and hypertension. Many experts recommend a level of at least 32 and suggest that 800 to 1,000 IU of vitamin D per day is required to maintain that level.

Unless you live in a sunshine state and spend a fair amount of time outdoors, or you like eating lots of fatty fish and vitamin D–fortified foods, supplements are the easiest way to make sure you're getting 800 to 1,000 IU per day. (Higher doses may be prescribed if you've been diagnosed with vitamin D deficiency.)

Here is my favorite Vitamin D supplement (recommended by my MD/Naturopath) 

Also here is a free APP you can play around with as you work on getting sufficient Vitamin D to bless your health.

I’m not going to tell you exactly what to do for our weekly bonus challenge other than to say “Safeguard your health by making a daily effort to get enough Vitamin D.” Some ideas you might choose to try:

1. Purchase a Vitamin D supplement and take daily
2. Make sure to spend some time out doors in the sunshine each day wearing a bathing suit or shorts and a t-shirt
3. Keep a daily tally of Vitamin D supplied by the foods you eat (unfortunately Myfitnesspal cannot be set to track Vitamin D for you)
4. Add in one Vitamin D rich food to your daily diet each day this week
5. Have your health care provider order a Vitamin D test.

So you choose your strategy for getting more Vitamin D. Share it with your partner and work on it daily this week for 5 daily bonus points