Mark’s Daily Apple

Reflect, Regroup, Resolve11

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Will next year’s reflection be different?

New Year’s Eve: parties (whether they be grand galas, small social gatherings, cozy dinners with partners/friends, or living room camp-outs with the kids), champagne, evening appetizers, brunch buffets, noisemakers, balloons and glittery hats, kisses at midnight or perhaps turning in early. Each of us will be doing something different this evening, but somehow the occasion sparks a similar sentiment in everyone. Reflection, contemplation - a mental review of good times during the year and perhaps regret of a few unfortunate moments. We think about not just what happened, per se, but how we view the pattern or progression along the way. What has the year meant for us? How far have we come? What were the highlights, and where were the low points? In our professional lives? In our personal lives? In our families and social circles? And, of course, in our health?

As you look back, what has the year meant for your health and sense of wellness? Are you where you want to be physically? Is your diet what you would like it to be? How do you feel when you wake up in the morning these days? Where are your stress levels? Your sleep? Your energy levels? Especially relevant is this question: how would you compare how you feel today to last year at this time? Did you make any New Year’s resolutions last year? Did you achieve them? If not, why? What progress can you count even if you fell short of the concrete goal? If you did achieve your resolution, how did you make it happen?

As we wrap up 2008, we can all benefit from learning a few lessons, celebrating our accomplishments and maybe considering a few new ambitions. Just as we here at MDA do our “Best Of 2008″ (check back on Saturday), what do you count as your best moments this year? What was different about these experiences? Sure, circumstances might have been encouraging (or then again maybe not - some people thrive in adversity). But what was different in your mood, your approach, your perspective? What had you learned (from MDA, a mentor/gym buddy/care provider) that gave you more knowledge and know-how to work from, more incentive to take on the challenge, and more reserve to draw from when things got tough?

What did you lean on? What knowledge, what community, what mantras and means of encouragement? Positive thinking, when genuine, can be a poignant lens that truly shifts our attitude and expectations for our lives. And you don’t have to resort to revisionist thinking. Be honest with yourself. If it’s been a successful and happy year for you or if it’s been a particularly difficult year, think about the connection. How has your overall wellness matched (or not matched) your personal well-being? Has one derailed - or enhanced - the other? Again, how have attitude, knowledge, community impacted the correlation?

It’s that connection (and support) that makes our daily commitments work, we think. When we make grandiose resolutions for ourselves (a common trap at New Year’s) we can end up feeling like foreigners navigating our own lives - specifically the forced structure we create to live up to the resolutions. (Usually a temporary scenario…) If we can’t truly “own” or feel at home within the resolutions we conjure, we might be taking a misguided approach. Our suggestion: this year think less about a vision than a path, a few simple practices (and a mindset) that cultivates genuine self-care. We often want to see ourselves as masters of our destiny, architects of our futures, but what about first viewing ourselves as simple caretakers through the day’s simple obstacles and choices? This kind of resolution is less an abstract decree than a personal commitment to be our solely responsible, unconditional steward, keeper, nurturer, guardian of our health and well-being each and every day.

There’s an old New Year’s tradition (attributed to a number of countries) of opening the door at midnight to sweep the old year out and let the new year enter into your home. It’s a meaningful practice, we think. We also know some people who write down their thoughts about the year and burn them at the end of the evening to make manifest the letting go of the old - the disappointments, the regrets, the grief, and even the positives (accomplishments, joyous moments). The idea here is to be fully present in the new year, in each new moment - to not be burdened by past defeats or to “rest on one’s laurels,” so to speak. New year: blank page. The best vow? Resolve each day to open up that door - to accept the past for all its good and bad and then let it go, to meet the new day with determination, optimism and no excuses. Here’s to a great 2009!

Share your “Best Of 2008″ list and thoughts for the new year ahead. And most of all, we wish all our good readers a very Happy and Healthy New Year!

funtik.cat Flickr Photo (CC)

Further Reading:

Savoring the Holiday

The Power of Holiday Tradition

This Year: Evolve Your Resolve

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Posted: Personal Improvement

Aflatoxins, or Another Reason to Shun Peanuts18

Don’t  Worry. He won’t be offended.

We already tend to steer clear of peanuts for some obvious (to our readers) reasons: the fact that they’re legumes, rather than actual nuts; the potentially dangerous, “anti-nutrient” lectins found in them; and their prominent spot in the upper echelons of the “Most Common Food Allergens” list. But there’s another reason to steer clear of peanuts, something we’ve touched on briefly in the past but never expounded upon. Peanuts, along with a couple other crops we tend to avoid, like corn and cereals, are especially susceptible to a mold that produces a mycotoxin called aflatoxin.

Aflatoxin is a carcinogen that has been shown to cause liver cancer in rats (and, presumably, in humans). The amounts given to the rats in the study were highly concentrated, of course, with the express intent to study the effects of acute aflatoxicosis. You won’t be getting a couple grams of aflatoxin with every bag of peanuts or anything, so acute aflatoxicosis isn’t a big issue for people - at least in the US.

That’s not to suggest that correlations between aflatoxin ingestion and cancer rates in humans haven’t been found. In China, for example, a study of five groups of people from different villages found definite positive correlations between the amount of aflatoxin ingested and liver cancer mortality rates. Those villagers who ingested less aflatoxin were less likely to develop liver cancer; those who ingested more were more likely. Unsurprisingly, the three major sources of aflatoxins in this study were peanuts, peanut oil, and corn. Similar reports of aflatoxicosis have been made in India and Kenya.

India, China, Kenya - all developing countries with huge populations to feed. As the recent Chinese pet food contamination debacle attests, health and food standards in developing nations are often lacking. Aflatoxins develop because of these substandard conditions, whether it’s drought afflicted crops weakened and vulnerable to the mold that produces aflatoxin, or insufficient storage facilities letting in the moisture and humidity that creates the mold. Hot, humid climes and improper storage - the real culprits.

The FDA is aware of aflatoxin, and all susceptible foods are tested to ensure they pass muster. Of course, “muster” to the FDA could mean “not so much that acute aflatoxicosis becomes imminent.” What about chronic (a descriptor our nation’s health “experts” seem loathe to address) ingestion of aflatoxins? You know… long term effects? Eating toxic aflatoxin, even in relatively small amounts, over a long period of time (say, slathered on to your morning toast every morning) just doesn’t seem like the best idea.

Well, a link between aflatoxin exposure and stunted growth in West African children has been shown (bolstered by similar laboratory findings in animals), but no specific mechanism has been proposed to explain the relationship. Still, though, the very fact that much of the evidence seems to be pointing towards aflatoxin as a dangerous, development-stunting carcinogen, with a greater propensity to reside in peanuts and cereal grains, only bolsters my resolve to stay off impostor nuts and cereal grains (in or out of the closet alike). If there’s one thing everyone can agree on, it’s that increased liver cancer and stubby limbs are unequivocally devolutions.

I don’t know about you, but the evidence against eating corn and peanuts and cereal grains just seems to be stacking up incredibly high. So high, in fact, that were it not for the remarkably solid foundation of facts, scientific evidence, and personal experience, I would worry it might topple over.

Carol Esther Flickr Photo (CC)

Further Reading:

The Definitive Guide to Grains

Dear Mark: Nuts

10 Ways to “Go Nuts”

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Posted: Diet, Health, Nutrition, Prevention

Dear Mark: Sunglasses and Sunlamps24

Dear Mark,

We’re heading into the winter months (it’s chilly even here in Atlanta!) and the days are getting shorter. As “Lights out: sleep, sugar, survival” taught us, we’re wired to handle seasonal patterns of sunlight exposure. What are your thoughts on maintaining a tan year round? Would you be better off letting your tan wane in the winter and switching from regular fish oil to cod liver oil to compensate for the vitamin D? To maintain a tan in the winter months would probably require a tanning booth, and I’d be curious to hear your thoughts on using those, even very occasionally. I’d love to see an article discussing this topic if you can get around to it. If you’ve already written one, could you point me in the direction of it?

Thanks to Keenan for the timely question. Old Man Winter has spread the chill to just about every corner of the country this past month. (Some of you obviously bear the brunt, I know. My condolences…. Having come from New England, I feel your pain.)

First, let’s take the suntan element out of the equation and focus purely on vitamin D deficiency, which has been associated in population studies with certain cancers, MS, Parkinson’s and rheumatoid arthritis. Although time in the sun offers some added color (particularly to the fair-skinned among us), it’s not really the tan itself that’s healthy.

There are two kinds of ultraviolet rays at play here: UVA and UVB. Essentially, UVA rays penetrate more deeply, allow the skin to tan, and are the main (sun-related) culprits behind skin aging. UVB rays don’t penetrate as deeply, are responsible for sunburns (when we overdo it on those mid-winter beach vacations) but have more to offer health-wise, particularly the triggering of vitamin D production. (UVB rays are considered the guilty party in most skin cancer; however, UVA ray exposure is associated with melanoma, the most deadly form of skin cancer. Note: wise antioxidant supplementation goes a long, long way in reducing or eliminating any damage caused by sun exposure.) While the sun offers a generous dose of both kinds of rays, tanning booths generally favor UVA rays (as much as 95% of the calibration - not even close to the UVA/UVB ratio of sunlight) because, well, they’re “tanning” businesses. Their customers are paying for a tan, and that’s what the salons are going to give them.

I’ve never really been a big fan of tanning beds, but I realize the business has over the years changed somewhat. Some “health-conscious” salons now calibrate their beds to offer less UVA and more UVB rays for their customers during the winter months. If you can find such a salon then it might be worth your money. Still, I’ll admit, there would likely be that nagging question in the back of my mind: am I really getting what’s advertised?

A better bet, I think, is just getting outside whenever possible. I also believe it’s safe to say that Grok would agree. Though our Northern ancestors didn’t spend as much time lounging in the sun as their more Southern counterparts during the winter months, they also weren’t the indoor hermits we moderns often are. They had work to do, wood to gather, animals to hunt, skin or cook. Only so much could be done in the confines of their “indoor” shelters. (With the advent of attached garages, parking ramps, skyways, underground pedestrian tunnels, we on the other hand have the ability to avoid virtually any time outside.)

As unappealing as it may sound some days, I suggest getting out on all but the most blistering cold days for 15-20 minutes. Ideally, go out at mid-day when the sun’s position allows you the most benefit for your efforts. If you make it an active time, of course, you’ll have the advantage of some added exercise and a warmer experience. The warmer you are, the more eager you’ll probably be to bare additional skin for some rays.

I always suggest upping your vitamin D nutritional intake during the winter months, particularly if you live in a colder area of the country. I don’t consider it a substitution for the real deal (sunlight), but it’s a help - a supplement to your other efforts.

“Light boxes” or full-spectrum lights (the authentic ones that truly include UV rays) are another option. The studies I’ve read have shown some moderate gains with the use of these lights in terms of vitamin D production, but it’s clear they aren’t as effective as good, old-fashioned sunshine. In extreme situations (submarine assignments, Arctic living, etc.) or for certain conditions like depression, they seem to be a good option. Obviously, light boxes would also be the main alternative for the few who don’t respond to nutritional D supplementation.

Dear Mark,

I took a road trip a couple of weeks back without sunglasses after my sunglasses broke and I backed off from buying another one thinking that it may be primal to drive around without them. Since then I have been holding off buying one. At one point I was thinking of buying some even for my regular runs during the weekend. What are your thoughts on sunglasses? Didn’t our forefathers go out in the sun and survive without sunglasses?

Thanks to Jayadeep for this question. It’s true that Grok et al didn’t go around in Ray-Bans. Some people talk like you’ll fry your eyes if you so much as step out to get the mail without them. Not so. Bright light exposure is important for regulating circadian rhythm. That said, we generally live longer than Grok did thanks to medical care, safety from animal predators, etc. (The guy had the genetic potential, but the saber tooth tiger down the road had other plans.) The main concern is the healthy aging of the eyes - avoiding retinal damage, advanced macular degeneration, and cataracts, which affects nearly half of people between the ages of 70-80.  With longer life expectancies comes the wise alteration of certain practices. I’d include sunglasses in that category. But let me add that research here again supports the importance of high antioxidant levels for sun exposure and eye health.

Additionally, there’s the issue of a waning ozone layer and the resulting increased UV exposure, particularly in certain parts of the world like Australia and Southern Chile. (Another example of balancing what fit in Grok’s day with what has changed in ours.) Those with lighter eyes (blue, gray) are more sensitive to light and should take the most precaution.

As always, thanks for your questions and comments, and keep ‘em coming!

Daniel Greene Flickr Photo (CC)

Further Reading:

Don’t Let “D” Stand for Deficiency

Getting Back to Nature

Grok Didn’t Take Supplements So Why Should I?

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Posted: Dear Mark, Health, Prevention

Weekend Link Love0

With the holidays behind us (well, there is still New Year’s to go) most big temptations are behind us, but 60 in 3’s 6 way to avoid temptations can always come in handy.

Conditioning Research published the results of another recent study that suggests a low carb diet is “effective for improving and reversing type 2 diabetes.”

Dr. John Briffa echoes a sentiment I made recently; if you must take antiobiotics be sure to take some probiotics to protect your gut.

Jimmy Moore held an interview with Art De Vany where they discussed curing diabetes and evolutionary fitness.

Last week I brought you my top 10 favorite books (5 of which are related to health and fitness). This week Zen Habits published a great post on 20 Amazing and Essential Non-Fiction Books to Enrich Your Library.

On a business trip to Chicago and looking for some healthy fare? Check out LifeHacker’s profile of Where the Locals Eat so you’ll be prepared no matter what your destination.

and last, but not least…

SharpBrains offers 5 tips on lifelong learning.

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Posted: Health

Your Heart is Telling You to Sleep9

Taking Care of Her Ticker

A study in a recent issue of the Journal of the American Medical Association suggests that sleep is an integral ingredient for heart health.

For the study, researchers from the University of Chicago outfitted 495 healthy, middle-aged volunteers with actigraphs, a device worn on the wrist to measure movement and rest.

Accounting for some degree of movement during sleep time - hey, we’ve all been there with the tossing and turning! - the researchers determined that the study participants slept an average of 6 hours per night but spent about seven hours in bed, presumably waiting to fall asleep.

When the researchers compared these sleep readings to the results of computerized tomography, a test done to measure the volume of calcifications in the coronary arteries, they found that those who averaged five or fewer hours of sleep per night had a far higher incidence of “silent” heart disease. Specifically, 27% of those who slept five hours or less per night developed calcifications that can signal heart disease after five years, compared to just 6% of those who slept an average of seven hours or more. In addition, the researchers note that these folding hold true even after accounting for other known other known coronary risk factors, including high cholesterol, high blood pressure, diabetes and smoking. The researchers do note, however, that getting even an extra hour of shut-eye per night decreased the estimated odds of coronary calcification by 33 percent.

Although the researchers are not yet sure why too little sleep increases heart disease risk, they suggest that the key here could be stress hormones, a known heart disease risk factor and one of the reasons you might be staying up past your bedtime.

Based on these findings, the study’s lead researcher concludes that the study “does add to mounting evidence that there are subtle but potentially important health consequences of routinely sleeping very short hours - say, less than five hours a night.”

At a time of the year when sleep is, let’s face it, something we’re putting on hold until 2009, it’s important to remember that sleep is not a luxury or an act of the lazy. Instead, it is a necessity and something that you must do for optimal health. This study, for one, suggests the link between hitting the hay and heart health, but other researchers suggest that lack of sleep might also impact hormones such as leptin that help to control appetite, metabolism and body weight (something we’re all conscious of, especially during this time of the year!)

The bottom line? Do yourself a favor and sign up for a little extra shut eye this holiday season - your heart (and likely your waistline) will thank you for the extra effort!

Mayr Flickr Photo (CC)

Further Reading:

Sleep More to Forget Less

The Benefits of Short Breaks

How to Get that Natural Glow

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Posted: Health, Prevention, Worker Bees' Weekly Bites