We are bombarded online with advice on how to be healthier and happier. I just read recently that coffee is not bad for me. In fact, it can reduce my risk of cancer, Type 2 diabetes, Parkinson’s, heart disease, increase my short-term focus and endurance and increase your life span. Talk about a wonder drug.
Of course, research next year may say the opposite about coffee.
It comes from the University of Exeter and was published in the journal Scientific Reports. It uses data from 20,000 people, so this is no little study in a lab with 20 people.
This survey asked participants how much time they spent in “open spaces in and around towns and cities, including parks, canals and nature areas; the coast and beaches; and the countryside including farmland, woodland, hills, and rivers” in the past week. They also asked about their health and wellbeing.
This study found that people who had spent two hours or more in nature the previous week displayed “consistently higher levels of both health and well-being than those who reported no exposure.”
The participants who had spent little or no time in parks, beaches or woods in the past seven days, close to half reported low levels of life satisfaction and one in four said they were in poor health.
What about spending more than two hours out in nature? Oddly, there were diminishing returns.
Some interpretations have considered that the health benefits might be a byproduct of physical activity, exposure to sunlight and not contact with nature.
I was surprised, as were the researchers, that it did not matter whether the two hours in nature were taken in one session or in a series of shorter visits. It also didn’t seem to matter whether people went to an urban park, woodlands or the beach.
Two hours a week in nature doesn’t sound like a difficult thing to achieve in order to be healthier in mind and body. But isn’t an attainable target for everyone.
Articles online point out that it would be difficult for people with disabilities. In the most urban of areas, there may not even be a nearby woods, a patch of green space or park. And even if some nature is available, some people don’t seem to be able to find the time – though I find that a flimsy excuse if you only need to accomplish a total of two hours per week. That’s only a bit more than 15 minutes a day. Coffee or lunch break?
The idea of spending time in nature for your health is not at all new, and I find examples of some interesting nature prescriptions regularly. In the Shetland Islands (UK), they are prescribed to visit seabird colonies, build woodland dens or simply appreciate the shapes of clouds.
A recent study says that I drink too much coffee per day. Another article I read says that researchers now say eating a few eggs is not healthy. I can find articles from a year or two ago that say the opposite; my coffee would be helping me and those eggs were the perfect food. I feel like everything I know is wrong because they keep changing what is right.
It’s one thing to just believe something to be true because you got the wrong information from someone (maybe in school, maybe online) but it’s different when “they” change the answers.
There is a book titled The Book of General Ignorance which has the subtitle “Everything You Think You Know Is Wrong.” Magellan was the first man to circumnavigate the globe. Baseball was invented in America. Henry VIII had six wives. Mount Everest is the tallest mountain? Wrong, wrong, wrong, and wrong again.
You may be disappointed to learn that chameleons don’t change color to match the background (it’s more of a mood ring kind of thing) or that a centipede does not have a hundred legs. You assumed that a two-toed sloth has two toes, but it’s either six or eight.
Some of those things I had learned incorrectly along the way. Maybe I was told these “facts” by someone who believed them to be true. There are plenty of things I never learned right or wrong, so the information is new. I didn’t know that Honolulu is the world’s largest city. That may because it wins based on a technicality – 72% of its 2,127 square miles is underwater.
I am more disturbed by the scientific research kinds of facts that seem to keep flipping. Chocolate and red wine: Good or bad for your health? Depends on when the research was done.
Entire books probably get knocked off the shelf as new research proves them to be incorrect. Take a book like The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain By Dr. Steven R Gundry M.D. This neuro-nutrition book was marked as the “most read” book on Amazon, at one point with 2000+ 4 and 5-star reviews.
It is one of those books that tells you what you know is wrong. You were eating more plants and less meat because that’s the healthy way to go. Right?
This book clues you in on highly toxic, plant-based proteins called lectins. Are they hiding in some strange foods? No, they are in grains like wheat but also in the “gluten-free” foods and many fruits, vegetables, nuts, beans, and conventional dairy products. These proteins are found in the seeds, grains, skins, rinds, and leaves of plants. Why are they there? They are nature’s way of protecting plants from predators. Humans are plant predators too, I suppose. We’re not talking about genetically modified foods (though the book isn’t happy with those either).
What do they do to us? Like so many other things, they do chemical things in our guts that cause inflammatory reactions (inflammation being the current cause of almost all the evil in your body), and can lead to weight gain and serious health conditions. The book has spawned cookbooks and other guides, but some of its suggestions are simple to follow.
Peel your veggies. And here I thought the skin and seeds of plants were good for you, but that’s where a lot of those lectins are hiding. It saddens me to peel and de-seed my beloved tomatoes to reduce their lectin content. Fruit contain fewer lectins when ripe, so eat your apples and berries at peak ripeness.
Remember how you were told to swap that white rice for the healthier brown rice? Okay, flip that swap.
Swap your brown rice for white again because whole grains and seeds with hard outer coatings are full of lectins.
Does everyone agree with this science. Of course not. In fact, I suspect that as soon as a book like this is published, several other authors start working on the opposite theories for another book.
As a young boy, I was fascinated by static electricity. Electricity that I could produce! I wondered why some scientist hadn’t figured out how to harness this power to make electrical devices go. Those pops and zaps and sparks when we rub our feet on the carpet or take clothing off or out of the dryer seemed to come from nowhere.
I don’t recall ever having a science lesson in school about static electricity, though I have tenuous memories of rubbing balloons to produce it that may have been a class demonstration.
This morning there was a zap when I kissed my wife good morning. Ah, a spark is still there! I don’t want science to kill romance, but it led me to do some research into what was really happening.
Static electricity is one of the oldest scientific phenomena people observed and described. Greek philosopher Thales of Miletus made the first account; in his sixth century B.C. writings, he noted that if amber was rubbed hard enough, small dust particles will start sticking to it. Three hundred years later, Theophrastus followed up on Thales’ experiments by rubbing various kinds of stone and also observed the “power of attraction.” But neither of these natural philosophers found a satisfactory explanation for what they saw. Source
Of course, it would be another two thousand years before the English word “electricity” was coined (from Latin “electricus,” meaning “like amber”). In that time, static electricity was more of a magic trick used to make things magically attract – like a paper to a charged hand.
Static electricity come from some electrons that are on the surface of any material. When certain materials rub against each other, electrons are pulled from the weaker material to the stronger binding force. Shuffle your feet along a carpet and then touch the metal doorknob and Zap, a small lightning bolt.
In winter or any time when the humidity is low, we notice it more because dry air is an electrical insulator. (Moist air acts as a conductor. )
How much power is in that spark? Typically, the amount is low. Well, the voltage can actually be very high – 100 times that of the outlet on the wall. But voltage is just a measure of the charge difference between objects. The thing you have to worry about is current. That is the measure of how many electrons are flowing and in your static electricity zaps it is just a few electrons. But those few electrons can have an impact.
On one dry winter day, I returned from a walk with my iPod Shuffle earbuds still in my ears listening to a podcast, and pulled off by zip-up sweatshirt and then touched the iPod. Pop! Not only did I feel a charge that ran up the wires to my ears, but the data stored on the device was damaged.
My experience didn’t damage the device itself, but static electricity can deliver a fatal charge to sensitive electronics. When people work on some electronics (such as inside a computer), they often wear an antistatic wristband. The wristband is grounded to some safe metal object nearby that wouldn’t be damaged by a static zap. You could also ground yourself by touch a metal object or holding one (think of Ben Franklin’s key at the end of a kite string). Metal is a great conductor and the electrons are very happy to jump there.
A more serious though less likely threat is when you discharge electricity near flammable gases. My father showed me when I was quite young that when he was working on his car’s engine or around gasoline (including near a gas station pump), he would ground himself before touching the pumps or engine or car battery. I still do it when I’m working around my lawn mower and snowblower, though the risk is probably quite minimal.
People have humidifiers in their homes in winter for the positive effect it has on your skin and nasal passages, but it also reduces charge buildups. You might add fabric softener sheets to your dryer load to not only soften the clothing but to lessen static charges that make clothing cling. They actually tend to help balance out the electrons.
Woolen winter clothing and rubber-soled shoes will give you more of a static charge than cotton clothing and leather-soled shoes.
Does static electricity have any practical uses, as I had wondered in my childhood? We have probably all seen a electrostatic generator make someone’s hair stand up or touched a ball that then produced lightning bolts from our fingers. But we can’t use it to power our smartphone – high voltage, low current. Still, it does have practical applications.
Electrostatic generators such as the Van de Graaff generator, and variations as the Pelletron, are used in physics research.
Many photocopiers use electric attraction to adhere charged toner particles onto paper. Some air fresheners (such as Fabreze) add more than a nice artificial fragrance because they are also discharging static electricity on dust particles which dissembles the bad smell.
Charged plates are used in some home heating and cooling systems and in industrial applications to capture dust, smoke and other minute particles. As particles move through the system, they pick up negative charges from a metal grid and are attracted to plates that are positively charged where they can be disposed of manually.
Static electricity is used in nanotechnology to pick up single atoms by laser beams. Nanoballoons can be switched between an inflated and a collapsed state using static electricity, and one day they might be used to deliver medication to specific tissues within the body.
On a more personal level, you may also see some more New Age than scientific applications, such as wearing a negative ion band on your wrist. These wristbands are promoted as being useful for sports and any time or activity where you need a power boost or increased energy. In this stressed world, that probably means all day, every day.
The claim – which may be definitively unproven but has some science behind it – is that the negative ions can “balance” you and can help sleep, sinuses, hay fever, asthma, the immune system, relaxation, stability, energy levels, concentration, joint and muscle aches, arthritis, circulation and more. Sounds rather miraculous.
Negative ions are odorless, tasteless, and invisible molecules and we inhale them in abundance in certain places (those waterfalls, beaches, mountain streams). When I’m watching the ocean waves on a beach or standing by falling water, I do feel “better.” Of course, some of that feeling comes from the natural beauty of the setting, but research also seems to indicate that some of that positivity in me comes from the higher number of negative ions there. Yes, this negative is positive in another sense. The opposite effects occur in a sealed office building: more positive ions, less aesthetics, more stress.
On the website webmd.com, I read that negative ions that get into our bloodstream are believed to produce biochemical reactions that increase levels of the mood chemical serotonin, helping to alleviate depression, relieve stress, and boost our daytime energy.
We know that the dispersion of water from waterfalls, waves, or even lightning and water evaporation from plants, create hydrogen ions by splitting water molecules. The negative electrons join up with other free positive electrons in the air neutralizing their electrical charge.
An air ionizer (or negative ion generator) is a device that uses a high voltage charge to ionize air molecules and generate negative ions. Air ionizers are often used in air purifiers so that particles are attracted to the electrode in an effect similar to static electricity. These devices can cost hundreds of dollars for “professional” ionizers and less for household room devices.
One trendy application I see in offices lately are Himalayan salt lamps. These are made from Himalayan pink salt which has minerals and is supposedly free from toxins. Lit and heated by a small lightbulb inside the hollowed out salt, it releases negative ions.
In a new Age way, these are said to create harmony and balance mind, body, and soul , and so make a good addition to a place used for meditation, yoga, or sleeping. I suppose the idea of having them in offices is to balance the positive ions that dominate those sterile spaces. Maybe they add some earth and fire elements to the feng shui of the space.
I say “New Age” when explaining these lamps because I could find no scientific evidence that they have any positive effects on people near them. But I don’t dismiss any possible placebo effect.
Can any type of device that produces negative ions have a positive effect on people and perhaps even act like a mild antidepressant? It seems too early to know for sure. Does filtering out dust mites and dander improve health? Sounds logical. Does putting negative ions into the air improve your mood? There is some evidence that it does.
Of course, the negative ions when I’m standing next to the Great Falls of the Passaic River blow away the ones coming off a salt lamp, so I will stick to natural negative ion producers for the time being.
Phones and computers are good about adjusting to turning back the clocks. People don’t adjust as easily. Our internal clocks have no settings that can be reprogrammed.
Hey, it’s only an hour difference. “But it turns out that the master clock in our brain is pretty hard-wired, ” says Fred Turek, director of the Center for Sleep & Circadian Biology at Northwestern University.
Our internal clock is synchronized to the 24 hour light/dark cycle and daylight is a primary cue to reset the body’s clock each day.
It should only take a few days for your body and brain to catch up, but that the shift to daylight saving time in the spring, when we lose an hour of sleep, is linked to an increased risk of heart attacks and traffic accidents according to a new study which found an increase in the number of patients admitted to the hospital for a atrial fibrillation (irregular heartbeat) in the days following the spring time change.
One of the newer findings has been that the internal clock in our brains that we often refer to is supplemented by a time-keeping mechanism in every cell. Our bodies seem to like routine and when we disrupt those with clock changes or changes to our sleep or eating routines, it can increase the risk of metabolic disease.
Add to this the decrease in daylight also throws off routines, socialization and our emotional rhythm.
Okay, enough bad news. What can we do to compensate?
Go to bed an hour or so earlier.
Maximize your exposure to daylight in the morning hours.
Use foods that nourish – add protein sources like fish, nuts and other plant-based proteins such as tofu are good if you’re trying to cut back on meat.
Salmon and tuna are good for getting omega-3 fatty acids which regulate mood by quieting down the body’s response to inflammation.
Eat dinner early and keep it light or even make midday your main meal.
Today is Armistice Day Armistice Day which marks the armistice signed on the eleventh hour of the eleventh day of the eleventh month in 1918 between the Allies of World War I and Germany to end World War I – the “war to end all wars.” It is also known as Remembrance Day and Veterans Day.
But 1918 was also the year of another kind of worldwide war against the Spanish influenza pandemic. There is no special day to mark this and I doubt that many Americans today know about it or think about it. You may have gone last month for your flu shot, but never thought about the fact that October 1918 was the deadliest month in United States history. 195,000 Americans died in that one month as a result of influenza.
By the time the pandemic had run its course, an estimated 500,000 Americans had died of the flu. It is hard to grasp that number. It is more deaths than the American combat fatalities in all the wars of the 20th century combined. And worldwide, the flu may have claimed as many as 100 million lives.
My mother was born in December of that year and it was feared that she or her mother might get the flu. The start of that flu season was in March with the first recorded case being a mess cook in Fort Riley, Kansas. There are still several hypotheses about how and where the flu pandemic began and no conclusive answer.
Though it became known as the “Spanish flu,” it did not originate in Spain. Spain seemed at the time to be particularly hard hit by the virus. I say “seemed” because the Spanish media covered it extensively, but the United States, the UK, France, and Germany deliberately underplayed the virus’ effect in hopes of keeping up wartime morale. Many Americans thought, as with many military wars, that it was something happening far from our shores.
Recent studies of the incomplete medical records from the time seem to show that this viral infection itself was not more aggressive than any previous influenza. Oddly, it seemed to affect healthy people more than would have been expected. Rather, factors such as malnourishment, overcrowded medical camps and hospitals and poor hygiene promoted bacterial superinfection which killed most of the victims after a prolonged period.
There was what was called a “second wave” that year of the same virus. We know it was the same strain because those who had survived a first infection had immunity in a second exposure. But after the lethal second wave struck in late 1918, new cases mysteriously dropped abruptly.
In Philadelphia, 4,597 people died in the week ending October 16, but by Armistice day influenza had almost disappeared from the city. No one is certain why. Did doctors get better at preventing and treating the pneumonia that developed after the victims had contracted the virus? Did the virus mutate extremely rapidly to a less lethal strain?
Could it happen again? That is the stuff of movies, like Outbreak, Contagion and World War Z, all of which make reference to the 1918 pandemic. Certainly our medical knowledge and treatments are much better today. Research done in 2007 reported that monkeys infected with the recreated flu strain has the same symptoms of the 1918 pandemic. They died from what is called a cytokine storm, which is when there is an overreaction of the immune system. That may explain why is may explain why the 1918 flu had a surprising powerful effect on younger, healthier people. A person with a stronger immune system would ironically have a potentially stronger overreaction than a less healthy person.
My sons gave me a Fitbit for Christmas in 2015 and I have tried to hit the recommended 10,000 steps a day. That’s the number that has always been recommended. I don’t hit that number most days. I seem to average out at about 6000. That’s better than nothing but not enough. But now it seems even 10,000 steps isn’t “enough.”
The best thing about having one of these fitness trackers is that it makes you mindful of your inactivity. On lousy winter days when I stayed in the house and worked on the computer, I would log less than 2000 steps.
Now, on the Fitbit blog they discuss a recent study that found that employees who sit the most tend to have higher BMIs, bigger waistlines, and higher cholesterol than those who moved more. That is not a shocking result. I could have told you that and you wouldn’t have to give me a grant. The researchers also found that those who were hitting about 15,000 steps (roughly seven miles) a day had normal BMIs and waistlines and no heightened risk of heart disease.
But 15,000 steps – 7 miles?
I wouldn’t label myself as “sedentary” but I certainly spend too much time in front of screens – computers and TV. I don’t need a fancy tracker to tell me that.
The suggestion is to increase your steps by 1,000 then 2,000 a day for a week or two and continue until you get to 15,000.
Part of the problem for me is boredom. I have never been able to do the gym thing. Exercise on machines totally bores me. And when it comes to steps… I love walking, but I like walking in the woods or at least in a park. I do that whenever I can, but I also have been walking around the workplace and around my neighborhood.
The suggested ways to increase your steps are always things like squeezing in a couple of 10 to 15-minute walks and walking everywhere within a one-mile radius instead of using the car. Of course, the walk to the coffee shop probably isn’t “cardio” unless you are really walking fast.