Short- Term Strategies for Reduc­ing Stress.

In addition to adopting long-range lifestyle strategies for combating stress, there are a number of short-term strategies that are helpful. These strategies can be employed in one of two ways. First, they can be em­ployed to help you during an acutely stress­ful time in your life (e.g., short-term use of the herb, Kava-kava). They can also be used to help in optimizing your coping skills in general (e.g., in the case of biofeedback). Figure 21 lists selected short-term strate­gies for reducing stress. You will note that some lifestyle therapies can also be used as short-term strategies.

Herbs and Stress
Research on most herbs has been lim­ited, but some herbs appear to be helpful in alleviating stress. The following are con­sidered to be effective. Kava-kava is helpful for nervousness, stress, and anxiety. Lavender is suggested for loss of appetite, nervousness, and in­somnia. Lemon Balm is recommended for nervousness and insomnia. Valerian can help nervousness, insomnia, stress, and anxiety..
Herbs to Avoid
Just as some herbs may have a role in combating anxiety, other herbs can actu­ally perpetuate problems. Guarana provides one such example. Guarana is a product from the seeds of the Amazonian liana Paullinia cupana, and has recently gained enough popularity to become a cultivated product. It is rich in caffeine and is widely used in Brazil for the production of stimu­lants, soft drinks, and sweets. It has recently been introduced in certain American prod­ucts and herbals. Guarana is a fairly potent central nervous system stimulant, most likely due to its caffeine, theophylline, and theobromine content.
In the May 2000 issue of Herb & Di­etary Supplement Report, registered pharma­cist Daniel T. Wagner makes an important connection with depression and the use of guarana. There he warns that certain antidepressants, specifically Wellbutrin, could theoretically be dangerous if used in conjunction with guarana.
From the book
Depression, the Way Out,
Nedley Publishing, Ardmore, OK, 2001
Neil Nedley, M.D.,
Nedley Health Solutions
P. O. Box 1565
Ardmore, OK 73402
Toll-free: 1-888-778-4445 begin_of_the_skype_highlighting 1-888-778-4445 end_of_the_skype_highlighting
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Fax: 1-580-223-2645
http://www.drnedley.com/
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Foods to Boost Immunity.

By Jill Provost
Published 9/4/2009

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Want to cook up a plan to keep your immune system in tip-top shape? Some experts believe that even slight deficiencies in certain nutrients can lower our defenses. While an apple a day is a good start, it definitely takes a bigger — and brighter — cornucopia to boost your disease-fighting ability.

Quick, Don’t Get Sick!We’ve all been there: We feel a cold coming on, so we start popping megadoses of vitamin C. We’ve been doing it for decades even though there’s little evidence to suggest it will keep us from getting sick. According to the Cochrane Database of Systematic Reviews, which looked at 30 trials involving a total of 11,350 participants, vitamin C had no effect on how often people caught colds. It did slightly reduce the cold’s duration — by 8 percent, or roughly 9.5 hours for a five-day illness — but only if taken before symptoms arose.

However, a Canadian over-the-counter pill (available in the U.S.) called COLD-fX, made from North American ginseng, has shown dramatic results. Healthy people reduced their risk of colds by 56 percent, the severity by 31 percent and duration by 35 percent. And in nursing home seniors, it reduced their risk of the flu by 89 percent. The only downside: You have to take it twice a day for the entire cold and flu season (four months).

Color of HealthA healthy diet full of antioxidant-rich fruits and vegetables is a vital part of a well-functioning immune system. Antioxidants are food-based chemicals, such as vitamins and minerals, that neutralize free radicals in our bloodstream. Free radicals — toxic by-products of digestion, pollution and cigarette smoke — damage DNA, cause many types of cancer and suppress the immune system.

Eating fortified, processed foods, supplemented with a multivitamin, might get you all of the vitamins you need, but, explains Joel Fuhrman, MD, author of Eat for Health and Eat to Live, we’re depriving ourselves of thousands of micronutrients that we haven’t even discovered yet. “It’s very hard to duplicate Mother Nature,” he says. “More than half of the micronutrients in plants are phytochemicals, not vitamins.” Phytochemicals are compounds produced by plants to protect themselves from environmental stresses like UV damage. Research shows that by eating foods rich in phytochemicals, we can boost our health as well. According to Dr. Fuhrman, these chemicals keep our cells from aging, while some even cause cancer cells to self-destruct. A few of the heavy hitters you’ve probably heard of include lycopene (tomatoes), polyphenols (tea) and resveratrol (grapes). Broccoli and other cruciferous vegetables, like cabbage, brussels sprouts and cauliflower, contain some of the most powerful cancer fighters that we know of — actually shrinking tumors in laboratory experiments.

For the best protection, David Katz, MD, MPH, director of the Yale University Prevention Center, and Dr. Fuhrman recommend eating a wide variety of fruits and vegetables that cover the entire color spectrum. “Foods work together to maximize immune function, which then prolongs health and helps prevent chronic disease,” Dr. Fuhrman says.

Good Fat, Bad FatTo beef up your immune system, try to reduce the amount of red meat and saturated fat that you eat, and replace them with fish and omega-3 fatty acids, recommends Charles Stephensen, PhD, a research scientist with the USDA at the Western Human Nutrition Research Center. “Saturated fats activate the immune system, promote inflammation and are associated with increased cardiovascular risk,” Dr. Stephensen says.

Inflammation occurs when the immune system senses an intruder, so in a sense, these fats make the body think there’s an invader that has to be isolated and wiped out. Chronic inflammation can result in Alzheimer’s, diabetes, heart disease and arthritis.

“Omega-3s, on the other hand, seem to have the opposite effect on the immune system,” Dr. Stephensen says. Eating fatty fish or taking a fish oil supplement (one to two grams a day) reduces levels of inflammation in the body.

D Is for DefenseWhen we talk about boosting the immune system, what we’re really discussing is making it run optimally, Dr. Stephensen says. Once an infection or virus is gone, the immune system needs to be able to stop its attack. An overactive response can lead to autoimmune diseases, where the body turns on itself, attacking its own tissue as if it were a foreign threat. Some examples are rheumatoid arthritis, type 1 diabetes and lupus. According to Dr. Stephensen, it is now suspected that a vitamin D deficiency may increase our risk of flu and worsen the effects of autoimmune diseases. “Vitamin D can act directly on the immune system. It seems to be able to protect against bacterial infections and regulate our immune response. A deficiency allows an overstimulation of the system,” he explains.

Vitamin D is produced in our body when our skin absorbs the sun’s ultraviolet rays. Because it’s present in very few foods, and sunscreen blocks the sun’s effects, it’s very difficult to get your daily recommended dose. In fact, a recent study published in the Archives of Internal Medicine reports that 75 percent of U.S. teenagers and adults are vitamin D deficient. What’s more, Dr. Stephensen says that the recommended daily allowance, which ranges from 200 to 600 IU, depending on your age, may be too low. Thomas Morledge, MD, of the Center for Integrative Medicine at the Cleveland Clinic, recommends aiming for 1,000 IU daily. Although higher doses may be needed, this should be guided by your doctor. Good sources include fortified milk and fish; a 3.5-ounce serving of salmon contains 360 IU, while a glass of milk has about 100 IU. Ten minutes of sun (sans sunscreen) is also a good source of vitamin D. That said, Dr. Morledge recommends that everyone take a vitamin D supplement since it’s unlikely you will get your required daily allowance through food and limited, unprotected sun exposure.

Tags: immune system, immunity boosters, antioxidants, phytochemicals, free radicals, vitamins, omega-3 fatty acids, fish oil, inflammation, broccoli, tea, zinc, vitamin C, COLD-fX, vitamin D, nutrients

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The Scriptures Reveal Jesus.

Date: Oct 10, 2011 Previous | Next
By Mark Finley, On Solid Ground 2003, RHPA

You search the scriptures, for in them you think you have eternal life; and these are they which testify of me. John 5:39.

Every book has a central theme. The central theme of the Bible is Jesus Christ. It is the story of the perfect world He created, sin’s rebellion, the consequences of disobedience, and the efforts of a loving God desperate to save His lost children. The Bible is the story of Jesus plunging into the arena of human affairs to save a people who could not save themselves. In a world of self-centeredness, Jesus revealed the selfless love of God. In a world that did not love Him, Jesus loved unconditionally. “God demonstrates His own love toward us, in that while we were still sinners, Christ died for us” (Romans 5:8).
I have seen this incredible love story touch the lives of millions around the world in our It Is Written evangelistic meetings. During our meetings in Madras, India, one of the local Bible instructors asked to be assigned to the worst area in town—a barrio known for its gangs, thieves, drugs, and drunkenness. One day while she was visiting people in that area, Jesus came face to face with the local gang leader. The gang leader confronted her and said, “Old woman get out of here with your Jesus.”
“Young man,” she replied, “Tell me why you don’t love Him as I do.” The gang leader began to curse and yell. She patiently listened. When he calmed down, she told him about the Jesus who changed her life. The Jesus who filled her heart with love and joy and peace. The tough, hardened gang leader began to weep. “Old woman, please come with me to all the gang members in this barrio to tell them about the love of Jesus, too.”
The Christ of scripture transformed this doubter’s heart. There is a love that flows from the pages of Scripture that changes our lives also. There is nothing we can do to change God’s love for us. All of our sins will not keep Him from loving us.
The Bible speaks to us of a love so amazing, so incredible, so unparalleled, so matchless, so awesome that, if we let it, that love will change our lives.

___________________

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7 Ways to Reduce Your Cancer Risk.

By Cleveland Clinic Wellness Editors
Published 9/15/2011

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Think cancer is out of your control? Whether you get the disease may be partially determined by your genes, but for most people, it’s not etched in stone. Most cancer cases are caused by a combination of family history and lifestyle choices. In fact, according to the World Cancer Research Fund, 30 to 40 percent of cancers can be prevented. You can significantly lower your risk by following a few simple rules. Here’s how:
Live Healthier
Get 150 minutes of moderate exercise a week. This could be jogging, walking, bicycling or playing sports with friends or kids. Limit your alcohol intake to less than one serving a day. Women who drink any alcohol will want to consider a folic acid supplement to decrease the risk of breast cancer. People with a strong family history of cancer may want to avoid it altogether. Limit your exposure to known carcinogens like the sun’s UV rays and first- or secondhand cigarette smoke. Eat the recommended amounts of fruit and vegetables every day — that’s at least two and a half cups of produce. An easy way to do this: Make a huge salad for lunch every day. Include items that will make you look forward to your salad, like turkey, avocado, walnuts, dried cranberries, apples and low-fat cheese.
Swap in Whole Foods
When was the last time you went a whole day without eating any processed food? If you’re like most Americans, you probably can’t remember. Obesity, type 2 diabetes, cardiovascular disease and cancer are among the top 10 killers of people in the U.S.—and they’re all linked to a diet of processed foods filled with fat, refined grains and sugar. To break the habit, try swapping out one processed food each day for something whole. The next week, aim for two a day—and continue until your diet looks more like it came from a farm than a factory. Try our Go! Foods for You program to build a better diet.
Exercise Regularly
Don’t skip that workout! A recent study published in Circulation: The Journal of the American Heart Association found that people who exercise regularly have longer telomeres than people who don’t. Telomeres seal the ends of your chromosomes and protect them from damage — similar to the plastic that seals the ends of your shoelaces. The shorter the telomere, the more vulnerable the chromosome is to the effects of aging. The next time you’re tempted to blow off the gym, look at your shoelaces, think of your hard-working telomeres and imagine your workout boosting your vitality all the way down to your very cells.
Reduce Chronic Stress with Yoga
If you still haven’t tried yoga because you think it doesn’t provide enough physical benefit, consider this: Researchers at Massachusetts General recently found that the profound sense of rest a regular yoga practice triggers can lessen the harmful effects of chronic stress on your genes. And they found similar benefit for people who had been practicing yoga for years as for people who had been doing it for as little as eight weeks. While regular cardiovascular and strength-promoting exercise are still important, incorporating some form of relaxation-inducing practice is a vital piece of staying physically healthy — all the way down to the cellular level.
Practice Relaxation Techniques
Exercise, a tried-and-true stress buster, has been shown to help some women with breast cancer, live longer. We do not yet know the precise mechanisms as to why this is related and there are several possible explanations. Research has suggested that chronic stress messengers, including epinephrine and norepinephrine, may cause changes in cancer cells that may help them spread. Aim for 30 minutes of walking a day. If that’s too much, even an hour a week can help. You may also want to give belly breathing a try. Close your eyes and focus completely on your breathing. Inhale slowly from your stomach, letting your belly fill with air. Exhale just as slowly, letting your stomach deflate. Do this for five minutes or more whenever you need a quick mental retreat.
Eat Green and Orange Veggies
To help ensure your chances of living a long and healthy life, include plenty of dark green and orange vegetables in your diet. These veggies are brimming with alpha-carotene, a type of antioxidant in the carotenoid family, that’s been linked to a lower risk of dying from heart disease and cancer. Other carotenoids include lycopene and beta-carotene. Carotenoids help ward off DNA damage that can accelerate aging and lead to chronic diseases like heart disease and cancer. Alpha-carotene may be particularly adept at fending off the growth of cancer cells in the brain, liver and skin. Plus, they’re not usually found in supplements, so the only way to get them is through a diet rich in vegetables. Some of the best sources of alpha-carotene are pumpkin, carrots, frozen mixed vegetables and winter squash. You can also get them in smaller amounts from vegetable juice, pea soup, and dark leafy greens.
Walk 10,000 Steps Daily
Daily, physical activity can offer many health benefits including weight loss, lowered blood pressure and LDL Cholesterol, decreased risk of certain cancers, improved immune system, memory function and bone and muscle strength and balance—just to name a few! But how to get that exercise? Try walking! Strap on a pedometer (people who wear them logged a reported 2000 more steps per day according to a Standford University School of Medicine study published in The Journal of the American Medical Association) and a give yourself a goal of 10,000 steps per day. It's a great way to start building more physical activity into your routine. Walking also gives you a mood boost by releasing your body's natural happy drugs—endorphins. According to Michael Roizen, MD, and Chief Wellness Officer at Cleveland Clinic, walking and talking with a friend will encourage more walking and can reduce your Real Age™ by eight years.

Feeling Our Spiritual Need

And the publican, standing afar off, would not lift up so much as his eyes unto heaven, but smote upon his breast, saying, God be merciful to me a sinner. Luke 18:13.
We should be often in prayer. The outpouring of the Spirit of God came in answer to earnest prayer. But mark this fact concerning the disciples. The record says, “They were all with one accord in one place. And suddenly there came a sound from heaven as of a rushing mighty wind, and it filled all the house where they were sitting. And there appeared unto them cloven tongues like as of fire, and it sat upon each of them. And they were all filled with the Holy Ghost” (Acts 2:1-4).
They were not assembled to relate tidbits of scandal. They were not seeking to expose every stain they could find on a brother’s character. They felt their spiritual need, and cried to the Lord for the holy unction to help them in overcoming their own infirmities, and to fit them for the work of saving others. They prayed with intense earnestness that the love of Christ might be shed abroad in their hearts.
This is our great need today in every church in our land. For “if any man be in Christ, he is a new creature: old things are passed away; behold, all things are become new” (2 Corinthians 5:17). That which was objectionable in the character is purified from the soul by the love of Jesus. All selfishness is expelled, all envy, all evil-speaking, is rooted out, and a radical transformation is wrought in the heart. “The fruit of the Spirit is love, joy, peace, longsuffering, gentleness, goodness, faith, meekness, temperance: against such there is no law” (Galatians 5:22, 23). “The fruit of righteousness is sown in peace of them that make peace” (James 3:18).
Paul says that “as touching the law”—as far as outward acts were concerned—he was “blameless,” but when the spiritual character of the law was discerned, when he looked into the holy mirror, he saw himself a sinner. Judged by a human standard, he had abstained from sin, but when he looked into the depths of God’s law, and saw himself as God saw him, he bowed in humiliation, and confessed his guilt.—The Review and Herald, July 22, 1890.
This devotional is taken from Ye Shall Receive Power by Ellen G. White.