Sleep deprivation can significantly affect our health and well-being; and unfortunately there there’s plenty of confusing information out there on how we can have a good night’s sleep every now and then.

According to a report from the Institute of Medicine, an arm of the National Academy of Sciences, 50-70 million Americans have chronic sleep problems, with as many as 30 million suffering from chronic insomnia. Another American study found that only 5% of adults reported never having trouble sleeping.
Insufficient sleep results in fatigue and consequently motor vehicle accidents which cost at least $48 billion a year, and lost productivity which accounts for another $150 billion each year. While insomnia is a nighttime problem, it may cause daytime issues as well. People with insomnia often complain about:
• Fatigue and daytime sleepiness
• Moodiness
• Irritability or anger
• Lack of concentration and poor memory
• Upset stomach
• Mistakes/accidents at work or while driving

What Causes Sleep Problems?

In recent decades, loss of sleep has increased due to TV shows, computers, longer work days and our fast-pace lifestyles. Other causes:

1. Normal ageing: as we age we tend to sleep less deeply and also need less sleep. Older people also tend to nap during the day which causes difficulties sleeping at night. The ‘not sleeping’ problem becomes worry-some and this frustration or concern in turn leads to more sleeping problems.
2. Stress, worry & anxiety: sleep is easily affected by feelings and emotions.
3. Depression and moodiness: it’s quite common for depressed people to have problems falling asleep and/or they wake up early and then have difficulty to fall asleep again.
4. Surroundings: noise, room temperature, light, and comfort all can affect sleep.
5. Medical reasons: 60 to 70% of people over the age of 65 get out of bed at least once per night to go to the toilet, and many times they have difficulty falling back asleep. Other medical reasons may include pain, medications that interfere with sleep, and emotions of loss or bereavement.

Dangers of Sleep Deprivation
According to the Washington Post not getting enough sleep increases an individual’s risk of developing a number of illnesses. These include but are not limited to cancer, heart disease, and diabetes (due to hormonal changes caused by lack of sleep). Your changes to develop coronary heart disease double with a lack of sleep. It appears that sleep deprivation decreases the function of an individual’s immune system making one more susceptible to illnesses ranging from minor to major. An individual who does not get enough sleep at night may be at a higher risk for colon and breast cancer.
Sleep deprivation can also affect the way we think, act and perform normal activities. During sleep our body and brain is supposed to recover and all repair mechanisms take place during deep sleep. Only during deep sleep (stage 4) our body produces Growth Hormone which is responsible for these recovery and repair mechanisms. Sleep allows both the body and the brain to rest, repair, recover and heal. Without enough sleep the brain and body lose function, power and effectiveness, resulting in physical fatigue but also problems with memory, concentration, problem solving skills, and decision making. Individuals who do not get enough sleep may develop emotional instability, depression, and may in some cases cause hallucinations.
If you are a male, sleep deprivation is also linked to erectile dysfunction because of the drop in testosterone levels with lack of sleep.
Another great danger of inadequate sleep is weight gain and obesity. Less sleep equals more weight! An extensive study showed that people who sleep less than 7 hours are significantly more obese. Those of us who sleep less than 6 hours per day have a 27% increased rate of obesity and those who sleep only 5 hours have a 73% increased rate.
Children who sleep less than 10 hours per day have a 3.5 times greater incidence of obesity compared to children who sleep 12 hours per day. Sleep deprivation at 30 months can predict obesity at the age of 6.
Night shifts average 42 minutes less sleep per 24-hour period.
How does sleep cause weight gain then? Well, less sleep results in less growth hormone. Growth hormone is responsible for recuperation, regeneration, renewing and rebuilding processes within our body during sleep.
Less sleep also increases cortisol, insulin and ghrelin levels, while decreasing leptin. Ghrelin is a hormone, produced by the stomach and pancreas, which stimulates hunger. Leptin is a protein hormone, mainly produced by white adipose tissue, which controls appetite and satiety (feeling of being full).
Less sleep also causes increased daytime fatigue, resulting in less physical activity or exercise. So if you are battling weight problems, keep in mind that not enough sleep is a contributing factor!

How much sleep do we really need?
It’s generally recommended for adults to sleep 8 hours per day, with a minimum of 7 hours. But this not always true! Many studies show that people range between needing 4 and 10 hours or more of sleep per night. The amount of sleep that people need varies from person to person, and also varies throughout life. For example, a newborn baby sleeps 16-17 hours per day and as children grow older they need less and less sleep (about 11 hours around the age of 5 and maybe 8-9 hours as a teenager). By the time someone reaches the age of 30 they may need less than 8 hours, and many older people need even less than 6 hours. Not only does the need for sleep vary with age, but it also varies from person to person depending on the activity level. A retired person may require less sleep than a person with a full-time job and a young family.
Stay tuned for Dr. Mike’s upcoming articles on sleep deprivation:

Dr. Mike’s Natural Health Program: Fall Asleep Naturally
Dr. Mike’s Natural Health Program: Natural Sleep for Life

Yours in Optimal Health,

Dr. Mike.

Resources:
generalmedicine.Suite101.com: Dangers of Sleep Deprivation: Harmful Effects of Too Little Shut Eye – by Julie Ackendorf
Associatedcontent.com

Apples’ healthy facts are extensive, and everyone should make a point to get their daily regular consumption of fruits and vegetables. “An apple a day keeps the doctor away” is a commonplace English phrase, but does it really hold true?
The phrase itself most likely originated in Wales as the earliest known example of its use in print makes that claim. The February 1866 edition of Notes and Queries magazine includes this: “A Pembrokeshire proverb: Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” A number of variants of the rhyme were in circulation around the turn of the 20th century. In 1913, Elizabeth Wright recorded a Devonian dialect version and also first known record of the version we use now, in Rustic Speech and Folklore: “Ait a happle avore gwain to bed, An’ you’ll make the doctor beg his bread”.
What makes an apple so special? Why is it that we never hear an orange or a banana a day keeps the doctor away? Apples have properties that no other fruits have and its benefits have been proven over time. This popular fruit is said to have properties that are a muscle tonic, diuretic, laxative, antidiarrheal, antirheumatic, and stomachic.
Americans consume an average of 20 pounds of apples a year, which comes to approximately 1 apple a week. While an apple a week is better than nothing, it’s not enough to enjoy all its health benefits. Eating apples is part of balanced and healthy lifestyle, promoting longevity. So why limit yourself to only one apple per week?

Top 10 reasons to eat an apple a day

1. Apples are low in calories. A regular, medium size apple contains approximately 80 calories. Apples are therefore a great substitute for unhealthy snacks such as candy and chocolate (or even fast food) since apples also contain sugar but only have 20-25% of the calories (compared to most junk snacks).

2. Apples prevent tooth decay. Tooth decay is a bacterial infection that seriously damages the structure of our teeth. The juice of the apples has properties that can kill up to 80% of bacteria. Eating raw apples also gives the gums a healthy massage and cleans the teeth. I guess an apple a day also keeps the dentist away!

3. Apples contain lots of fiber which adds bulk, aiding in the digestive process. A 5 ounce apple contains a whopping 3.7 grams of pectin, a soluble fiber found in apples, which encourages the growth of beneficial bacteria in the digestive tract. Fibers also assist in purging our body from toxins, and promote healthy bowels and natural, comfortable elimination. The malic and tartaric acids in apples inhibit fermentation in the intestines. Green apples act as a liver and gall bladder cleanser and may aid in softening gallstones.

4. Apples are a good source of potassium, folic acid, and vitamin C. Vitamin C helps maintain the immune system, speeds up healing and also prevents bruising and bleeding gums. Additionally, there are trace amounts of B vitamins, iron, magnesium, and zinc in apples.

5. Apples are rich in flavonoids (powerful antioxidants) and therefore help prevent heart disease, both coronary heart disease and cardiovascular disease. The pectin in apples aids in reducing high cholesterol as well as blood sugar, which is absolutely great for people with coronary artery disease and diabetes.

6. Apples contain phenols, which simultaneously reduce ‘bad’ cholesterol and increases ‘good’ cholesterol. Apples prevent LDL cholesterol from turning into the dangerous oxidized LDL. It’s easy to control your cholesterol naturally without the use of cholesterol-lowering drugs such as ‘Statins’.

7. Apples promote healthier lungs. Research at the University of Nottingham Research shows that people who eat 5 apples or more per week have less respiratory problems, including asthma.

8. Apples help prevent cancers such as colon cancer, prostate cancer and breast cancer in women. This is because of the flavonoids and fiber content, but you will have to eat the seeds! These seeds contain vitamin B-17 which carries the cancer fighting ability. Watch G Edward Griffin’s “A World Without Cancer – The Story of vitamin B17”.

Apple seeds are considered edible, but caution must prevail. Because they contain a small amount of cyanide, apple seeds can only be tolerated in small amounts.

9. Apples protect your brain from brain disease. According to Cornell University researchers, apples contain phytonutrients such as quercetin which prevent neurodegenerative diseases like Alzheimer’s and Parkinsonism.

10. Because of their high water content, apples are cooling and moistening and aid in reducing fever. Simply grate them and consume when feverish. Steamed apples sweetened with honey are beneficial for a dry cough and may help to remove mucus from the lungs.

Which apples are the best?
Apples come in many varieties, colors and tastes and all of them are healthful.
America’s own Red Delicious apples are on top of the antioxidant heap. Popular breeds Macintosh and Golden Delicious were also ranked in the top five. The whole study was published in the Journal of Agriculture and Food Chemistry (Canada). Among the study’s findings are that breeds of apples vary greatly in their antioxidant content – the top-seeded Red Delicious variety had more than 6 times as much as the lowest-ranked breed, Empire. The article also speculated about whether this new-found antioxidant boost from apples will spur the apple industry to develop inventive new ways to extract these compounds from the skins (which are typically discarded for most applications, like pie-making and juicing), or if new genetic engineering technology will enable scientists to breed even more antioxidant-rich “super apples.”

Dr. Mike’s Apple Tips
Only purchase and consume fresh apples, organic apples or apples that passed high quality control standards. You don’t need the pesticides or the corn-wax that makes them look pretty in the store! Seek out those apples that have not been waxed. Farmers’ markets are the best place to buy them without paraffin.
Do not peel your apple because most plentiful and beneficial nutrients are just under the skin. Though there are some of these powerful compounds and antioxidants in the juicy flesh of the fruit, the bulk of the antioxidants are contained in the skin – as much as 6 times more!
Apples keep best and longest when refrigerated. Unrefrigerated, apples can become mushy in just two or three days. Purchase them at farmers’ markets where you know they have probably been picked the day before market or at supermarkets where they are kept cool. Apples should be firm and blemish-free.
To prevent cut apples from turning brown, a result of oxidation, toss them with citrus juice. The juice of oranges, lemons, or limes will work equally as well. If you want to include chopped apples in a fruit salad, allow them to marinate a few minutes in the citrus juice before adding them to the salad bowl.
Feel like snacking on an apple? With so many delicious varieties available, you can bite into a fresh, crisp apple and have a joyfully different taste adventure every day of the week.
• Pack an apple in your brown bag lunch.
• Include a colorful variety of apples on your picnic menu. They have great keeping qualities and will do fine without refrigeration for the day.
• Add chopped apples to your tossed salad. It adds little bursts of sweetness and makes salad special.
• Add crunch to a fruit salad with diced apples.
• Apples and a savory creamy vegan dip make great partners at a party.
• If you are fortunate enough to have a juicer in your kitchen, you can enjoy fresh apple juice throughout the year.
• Start your day with an unbaked apple. In a bowl, combine raisins, nuts, chopped dried pineapple, chopped dates, and sprouted buckwheat. Core the apple, fill the cavity with some of the fruit-nut mixture, and surround the apple with the remainder. Enjoy this breakfast dish with a knife and fork.

Yours in Optimal Health,
Dr. Mike

Resources:
Succeedwiththis.com
Gary Martin – Phrases.org.uk
Chetday.com
Dr. William Campbell Douglas – www.healthiertalk.com
G Edward Griffin – A World Without Cancer: The Story Of Vitamin B17

Homemade cleaning products are a cheap and healthy way to keep your household free of nasty contaminates and poisons that are found in most commercial cleaning products.

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Doctor wrong? When is the right time to disagree with your doctor? Here’s a list of signs to keep an eye on when you might think your doctor might not be giving you the best advice.

1. When your doctor doesn’t take the time to listen to your concerns.
2. When your doctor doesn’t perform an extensive examination.
3. When your doctor prescribes medications without explaining why, what they are for, what the side-effects are and how much to take, and how long to take them for.
4. When your doctor proposes a diagnostic test or medical test without explaining why, or without trying more conservative therapies first to treat your condition.
5. When your doctor proposes an invasive procedure without discussing alternatives.
6. When your doctor tries to dissuade you from getting a second opinion.

Yours in Optimal Health,

Dr. Mike

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The causes of disease in general are hard to really pinpoint, however there are various factors that over the past century or so have encouraged and contributed to the increase and growth of a number of new diseases and sicknesses throughout the world. Sure, we live LONGER than we used to!  Benjamin Franklin retired at age 40 because – back then – that was considered OLD. Today, people live to be 80, 90 and even 100. And maybe we have to thank the medical and technological advances over the last century. Diagnostic devices can detect disease early, powerful Drugs can KILL powerful Bugs and keep us alive…

But I’m making another observation. Although our genetics didn’t change, many more diseases developed and even our children have to cope with more and more conditions such as diabetes, obesity, allergies, ADD/ADHD, etc. Why is that?

Health vs. Disease

Everyone seems to be sick or get sick; everyone is diagnosed with one or more ‘diseases’ and nobody seems to be healthy anymore.

What is Health? Health is a state of physical, mental, emotional and spiritual well-being. OPTIMAL Health is a perfect balance of physical, mental, emotional and spiritual well-being resulting in a disease-free body, mind & soul, with all bodily systems functioning in balance and harmony.

Optimal Health expresses itself:

1)    Physically as an optimal body composition (ratio of body fat, lean muscle mass, water balance etc.) with a strong musculoskeletal system, plenty of energy reserve (no unexplained fatigue) and a healthy appearance (skin, complexion).

2)    Mentally as a focused, organized, alert, problem-solving, positive thinking, and proactive human being FREE of confusion, loss of memory, lack of attention (ADD/ADHD).

3)    Emotionally as a healthy balance between one’s emotions such a joy, fear, grief, anger, worry, expressed appropriately and under control.

4)    Spiritually as peace with a ‘higher being’ or belief system; and using that believe system to guide one’s values and principles.

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When Body, Mind (mental & emotional aspects), and Soul (spiritual aspect) are balanced, optimal health is achieved! Therefore, the current ‘health’ system should be re-named ‘disease system’ because our entire ‘health’ system is based on disease, not? It’s about treating or masking symptoms, ignoring the underlying cause, prescribing drugs and prescribing more drugs to mask the side-effects of the other drugs; it’s about keeping us all alive as long as possible so more drugs can be sold! Sounds horrible, not? But think about it…is it not true?

Standard American Diet: S.A.D.

Yes, the Standard American Diet is SAD! I say “American” because I live in America, but this holds true for almost the entire world!

Our genetics have not changed BUT more and more diseases currently exist and affect more and more people worldwide, including our children. Why is that? I will answer that question, but first you need to KNOW the following about YOUR BODY:

1. Your body is the MOST complex piece of machinery on planet earth! We easily can build and control a nuclear plant, sent a rocket ship into space and put a man on the moon; however we are far from figuring out the human body and its workings, and we have limited answers to most diseases.
2. Your body CAN HEAL ITSELF, but it needs to be in BALANCE in order to do that! Your body is only in balance with all bodily systems and cells function optimally and in synergy.
3. Your body continuously REBUILDS & RENEWS itself. All cells in your body replace themselves, some daily, some monthly, some every 90 days etc. In other words, every few months we are a totally ‘new’ person, and that – of course – is just pure physically speaking.
4. In order for our body to rebuild and renew itself, and be in perfect balance, we need to provide our body with the right tools or ESSENTIAL NUTRIENTS to do so! If you drive a BMW and continue to replace parts with second hand parts or parts from other brands such as Mercedes or Toyota, your BMW will eventually encounter some mechanical and functional problems, and will not be a ‘real’ BMW anymore, will it? It will be a MUTATION! Translated to health, it will be a degenerative disease or CANCER. Another great analogy is the compatibility issues of different brands of technical devices such as computers.
5. The essential nutrients your body needs to rebuild, renew and balance itself are nutrients your body recognizes; these nutrients are the nutrients from MOTHER NATURE (natural foods, whole foods, plants, herbs, grasses, seaweed, fruits and vegetables). Your body is able to assimilate and utilize these nutrients. Synthetic, processed foods are not recognized by the body and the body has major difficulties to break these foods down in usable nutrients. It requires excessive amounts of calcium, potassium, enzymes, vitamins and minerals. In many cases, your body lacks these nutrients and is unable to break down these un-natural foods, and consequently is forced to store them.
6. Our body’s health depends on the health of our cells. Every cell in our body (I believe there are about 3 trillion) has about 10, 000 receptors on its outer membrane. The RNA or messenger of each cell ‘tells’ the receptors continuously what the cell needs to function optimally and rebuild or renew itself. The receptors will ‘stick out their neck’ and scan the environment (extracellular fluid) to look for these necessary nutrients. Our S.A.D (Standard American Diet) does NOT provide our body with these essential nutrients and therefore the cells have to settle for less (synthetic, 2^nd-hand parts). As a result, cells lose their ability to function properly and optimally, organs are affected, disease takes over, and degeneration and mutation occur. We fall apart. Luckily we have prescription drugs to provide a band-aid and keep things together…ha-ha!
7. Conclusion: We have to provide our body with the ESSENTIAL NUTRIENTS it needs to function optimally and stay in balance. How? Continue reading!

So, let’s answer this question: How come we have to cope with more and more disease?

First, the world population has grown out of proportion and there is not enough food from nature (whole foods) available to feed every mouth. Industrialization and commercialization have caused the mass-production of synthetic and processed foods, containing harmful preservatives, colorings and toxins which are foreign to the body and cause plenty of diseases, including but certainly not limited to allergies, immune-diseases, degenerative disease, cancers and more. At the same time, these synthetic, processed foods do NOT contain any nutritional value. In other words, our body does NOT get the nutrients it needs to function properly and renew itself. Our body continuously has to utilize useful nutrients like vitamins, minerals and enzymes to neutralize the harmful toxins we ingest.

In short,

WE DO NOT GET THE ESSENTIAL NUTRIENTS FROM THE FOOD WE CONSUME, RESULTING IN DISEASE!

Yours In Optimal Health,

Dr. Mike

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Enzymes digestion is one of the body’s most basic and crucial functions. We already know how important they are in digestion and colon health, don’t we? And yes, enzymes are present in food but MOSTLY in RAW foods. These enzymes initiate the digestive process and reduce the need of our body to secrete its own digestive enzymes.

Digestive enzymes are secreted along the gastrointestinal tract and break down the food that enters the body so that the nutrients can be absorbed.

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But there’s always a ‘’BUT”. Food enzymes are destroyed when cooking at moderate to high temperatures. And since most people don’t consume plenty of raw foods, our body has to rely on its own digestive enzymes! As a result, more and more stress is placed on our system and organs AND less time and energy is available to rebuild and renew damaged cells and tissue, and keep our immune system strong!

That’s why it’s important to add digestive enzymes to your food, or supplements, or meal replacements SO that the body does NOT have to stress out and secrete these enzymes itself!

Yours in Optimal Health,

Dr. Mike

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What is STRESS? Dr. Stephen Fulder hit the hammer on the nail by stating: “Stress is not an illness in itself. Stress is change…our ability to adapt to all the changes that occur in life – moment to moment – whether emotional or physical. Stress can be from exercise, work, chemicals, drugs, food, radiation, bacteria, temperature, or simply too many late nights and too much fun.” Furthermore, due to the fast pace society we currently live in, job stress is increasing to worldwide epidemic proportions. It’s affecting most people and this news is reported by the International Labor Organization of the United Nations. Sleep disorders are one of the main results of stress on the job and costs the US economy well over $200 billion annually through reduced productivity, compensation claims, absenteeism, health insurance premiums, and direct medical expenses.

Stress has long-term, damaging effects on our bodies not unlike what happens to an automobile engine. After so many miles — especially without proper maintenance — it starts to wear out. It begins to burn more oil, loses power and starts to fall apart. Stress does the same thing to the human body.

Some simple examples of stress are the anxiety a person feels when their child is so sick they start to fear for the child’s life. It’s also the energy-draining fear when you feel you might lose your job. It’s the depression many experience when divorce damages their self-image and their home. It’s that heart-pounding, gasping-for-breath feeling when you narrowly miss a head-on crash knowing it would have killed you.

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Stress comes at each of us in a never-ending assault that changes our lives, damages us emotionally and, in ways we now understand, does extensive physical damage as well.

It’s also agreed upon that 80 to 90% of all illness and disease is stress-related. The 3 best-selling drugs in the US: tranquilizers, pain killers, and gastro-intestinal remedies were developed to counter stress. Two-thirds of all visits to family physicians stem from stress. Stress is the root problem for many common ailments, including anxiety, irritability, alcoholism, headaches, hypertension, fibromyalgia, fatigue and many more.

How does that work then, you may ask?

How does stress affect our body? Under stress, our body reacts by producing adrenaline. Adrenaline puts the whole body on a state of alert (chemical signals that prepare the body and mind for stress). This state of alert disrupts the body’s metabolism, circulation and blood pressure; the body’s resistance and immune system reduce drastically; and productivity and performance suffer. We can go over all the physiological and biochemical details but then this book would have been more expensive! In short: stress undermines health and destroys well-being!

Yours in Optimal Health,

Dr. Mike

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Senonian vegetate is a deposit of prehistoric plants accumulated during the Senonian period about 70 to 80 million years ago. At that time, more than 75 minerals were still available in the soil. The Senonion vegetate is mined from a mine in Utah (USA). After the vegetate is mined, it is placed in large food grade tanks and covered with pure water. It sits for several days during which time the minerals leach out of the vegetate and become part of the liquid solution. This solution is then filtered down and sprayed dry to remove the water. What remains is an extremely fine powder that contains over 75 pure, all natural, plant derived minerals that can be absorbed by our body! Is that AWESOME, or what?

Yours in Optimal Health,

Dr. Mike

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Medicinal mushrooms have been researched for thousands of years by a large number of different peoples and cultures, and for good reason .

Rishi, reishi or lingzhi, also known as the ‘mushroom of immortality” has a variety of therapeutic benefits, including antioxidant activity, hypoglycemic, liver-protecting, anti-fungal, anti-bacterial, anti-fibrotic, anti-viral, anti-cancer, ACE-inhibitor and immune-regulatory  properties. Rishi also inhibits synthesis of cholesterol, reduces blood cholesterol, reduces urinary tract infection symptoms, inhibits blood platelets creation, and reduces radiation induced damage.

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Mitake or Maitake is known to have cancer prevention properties through its ability to activate various effector cells, such as macrophages, natural killer cells, T-cells, interleukin-1 and superoxide anions. Don’t worry about the above terminology, just remember that all of these cells have anti-cancer activity. This year, a phase I/II human trial showed Mitake stimulates the immune system of breast cancer patients.

Yours in Optimal Health,

Dr. Mike

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How to select a doctor is something that many people have trouble doing confidently for various reasons. First of all, diplomas and certificates don’t mean much! A track record is much more important. Talk to some of the doctor’s current patients and ask them about their experiences. Go online and look up your doctor; you may find some interesting blogs!

Make sure your doctor takes his/her time to listen to your concerns; and make sure he/she is truly listening! Is your doctor empathetic? Is your doctor truly concerned about your health or is he/she treating you like the next patient in-line, only wondering how much your insurance will pay?

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You need a doctor that is progressive and offers alternatives to drugs. Your doctor should be willing to work with you in eliminating some of the drugs you are currently taking by substituting those drugs with effective, natural medicines. A simple example is drugs to lower cholesterol. These drugs are totally unnecessary when a healthy nutrition plan and some quality supplements (fish oil, red yeast rice, niacin etc.) are introduced. Do they really work? Yes, they do! Want proof? Just have your cholesterol tested, put yourself on the supplements and re-test your cholesterol 3 months later. The results won’t lie! Maybe your doctor is not educated or experienced enough to help you, and that’s ok as long as he/she is willing to cooperate with a local health care professional who is knowledgeable about health and wellness such as another MD or DO, naturopathic physician, acupuncture physician, doctor of oriental medicine etc.

Yours in Optimal Health,

Dr. Mike

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