Saturday, September 1, 2012

David Katz, M.D.: What You Should Know About Bacteria On Your Body

David Katz, M.D.: What You Should Know About Bacteria On Your Body

We have long known that bacteria living on and in our bodies outnumber our cells -- which themselves sum up to a number that exceeds any hope of real understanding -- by 20 to one. We are a rounding error in our own skin.

And we have increasing evidence of the profound influence of these intimate neighbors on far more than just digestion. They are increasingly implicated in collaboration with us in almost every aspect of our physiology, exerting particularly noteworthy effects on immune system function and hormonal balance. There is increasing evidence that they may have something to do with the prevalence of obesity, or at least those cases of it associated with particular resistance to weight loss.

We have also long known that the particular cells of the immune system responsible for inflammation in allergy and asthma, called eosinophils, are the cells on which the body calls to fight parasites. Other cells preferentially get the call for dealing with viruses (lymphocytes), or pathogenic bacteria (neutrophils).

And we have long seen a pattern in global epidemiology that hints at something profound about our place in nature, and nature's place in us. By and large, societies that still have parasites to contend with don't have allergies or asthma. Societies, such as ours, burdened by allergy and asthma, have mostly banished our parasites -- such as the various worms that would otherwise take up residence in our gastrointestinal tracts.

All of this is time-honored knowledge. But it is inviting the evolution of new thinking. Maybe parasites aren't all bad.

It may be that the inverse association between parasites and asthma isn't true, true, and unrelated, but actually about cause-and-effect. In the simplest of potential explanations, it may be that when eosinophils are busy doing the job for which they were intended, they don't have the opportunity to loiter in the lungs and cause trouble. It may be that when an immune system has real work to do, it doesn't get all worked up over pollen. Humans cannot be pollinated; pollen is not a genuine threat.

The plot quickly thickens thereafter. If immune system idleness leads to pollen-related mischief, it may underlie far more serious pathologies as well.

Autoimmune diseases are diverse and widespread, and in the aggregate account for a huge portion of the disease burden in modern societies, an enormous toll of misery, astronomical costs, and highly prevalent disability. The category includes conditions ranging from multiple sclerosis, to rheumatoid arthritis, to inflammatory bowel diseases.

What we know of autoimmune diseases, and it's not nearly enough, attributes them to a case of mistaken identity. The fundamental job of the immune system is to defend "us" from "them," "them" being all foreign material in the universe that could attempt to invade our personal space, and would represent a threat were it to do so.

You can well imagine there is no reasonable means to inventory all "foreign material in the universe." So the body has applied the far more manageable approach of simply inventorying itself.

All of our cells bear proteins on their surface, called histocompatibility antigens. That's a long word, but there's an easy way to think of them: initials in your underwear at sleep-away camp. If you go to sleep-away camp (or boarding school, or college), and you wind up in a communal laundry situation, you certainly don't want to memorize what everyone else's underwear looks like. Just mark your own -- and know that everything else is foreign. That's how the immune system works.

But unfortunately, those proteins on our own cells and the proteins on some foreign invaders can look an awful lot alike -- just as someone else can have the same initials as you. When the immune system is provoked to respond to the one, it may mistakenly go after the other. And so it may be that an invader of some kind that really isn't very dangerous comes, and goes -- and leaves the immune system bogged down in a case of mistaken identity, chronically attacking some part of our own body it now misreads as foreign.

While I am not an immunologist, I do deal with autoimmune conditions in my patients enough to have devoted considerable thought to the vexing problem they pose. My musings on the topic have run to "recognition enhancement vaccines," essentially a form of immunization we could use to help the immune system distinguish more faithfully between native and foreign.

Such an approach is used in computer systems to identify fingerprints, for instance. If two prints that look alike are not reliably differentiated by the software, a higher-powered image of an area of noteworthy distinction is fed into the computer -- which then reliably tells the two apart. Such an approach does not yet exist for autoimmunity in us, but I believe it could.

But much creative thinking is now devoted to another approach altogether: getting down and dirty with nature.

There is very little inflammatory bowel disease in parts of the world where bowels accommodate helminths. Or in plain English: worms.

There are now some studies indicating a potential therapeutic benefit of introducing such parasites as a treatment for inflammatory bowel disease. Other studies suggest comparable benefit for diverse autoimmune diseases, such as MS, having nothing obviously to do with the bowel. And since inflammation underlies the most prevalent chronic diseases of all -- heart disease, cancer, and diabetes -- a potential link there, too, is well within the bounds of current thinking.

The mechanisms of such benefit remain a topic of conjecture. Parasites influence the regulation and responses of the immune system, may alter the integrity of the gut lining, and may simply occupy immune cells otherwise at liberty to cause trouble. It's all a work in progress, as are the relevant therapeutic options.

For now, the use of probiotic bacteria in capsule form as a therapeutic modality for such conditions as irritable bowel syndrome is increasingly routine. We make extensive use of probiotics and related products in my clinic.

The use of therapeutic parasites is not yet routine, or even routinely accessible -- but movement in that direction no longer looks implausible. We have much yet to learn about the optimal balance between distancing ourselves from the dangers of predation by such means as antibiotics and hygiene, and accommodating the ecological equilibrium of which we are an indelible part, and to which we are adapted.

On the topic of antibiotics and indelible linkages, there is a fascinating addendum to this column courtesy of Italian sausage. A recent study indicates that antibiotics used routinely in livestock leave residues in the meats from which sausages are made, that in turn kill bacteria used intentionally in the making of sausage, and responsible for a fermentation process that in turn kills other bacteria, such as E. coli and salmonella, which can otherwise hurt or even kill us. The law of unintended consequences may never have been more dramatically ratified.

I have made the case recently that religion and science need not be at odds, and that there are consequences when we act otherwise. Science makes a compelling case for our place in nature, and nature's place in us. So, too, does religion -- which attributes all creation to divine providence. Whichever view you favor, there seems abundant cause to respect the intricate web of life of which we are but one strand.

We are clearly deceiving ourselves to think we can untangle that web haphazardly, and not suffer consequences.

-fin

Dr. David L. Katz; www.davidkatzmd.com
www.turnthetidefoundation.org

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Christy Matta, M.A.: A Flawed Life: How It Just Might Make You Happier

Christy Matta, M.A.: A Flawed Life: How It Just Might Make You Happier

When is the last time you read a glossy magazine and gazed at the pictures of flawlessly decorated rooms, shiny cars or airbrushed models and actresses with perfect clothes and hair and felt inadequate?

We each have a certain way of looking at the world. How we grew up and our own natural personality characteristics determine what we think and believe about ourselves and the world around us. Believing that you and the world around you must be flawless in order for you to be happy is a common in an age where we are surrounded by airbrushed images and messages that nothing short of perfection is acceptable.

Unfortunately, the pursuit of perfection doesn't make us happier or ease stress. A perfect body doesn't solve your emotional problems, a shiny new car doesn't mean you're any more likely to be taken seriously at work and a meticulously kept house can't keep you from a divorce or financial problems.

The fact is, believing you must be flawless adds to life's challenges. It is linked to increased stress and a number of other emotional, physical, and relationship problems, such as anxiety, depression and eating disorders.

On the other hand, doing your best can make you feel competent, proud and in control of your life. Being flawed allows you to have honest emotions, to tackle difficult problems and to see yourself as successful for what you do achieve.

How Do You Know If You Are a Perfectionist?

When you make a mistake, do you spend days, weeks or even months in self-recrimination? Are you intensely competitive and highly self-critical if you don't come in first? If you can't do something "the right way," would you rather not do it? Do you often find yourself correcting other people when they are wrong? Are you acutely aware of other people's expectations and self-conscious about making mistakes in front of others?

If you answered "yes" to the questions above, you may be overly focused on being perfect, rather than good enough.

How Can You Become Happier?

Perfectionism occurs in your thoughts. It is the thoughts about yourself, your actions, the actions of those around you and the world around you that must change.

Try This:

When you make a mistake and become self-critical, soften the thought. For example, instead of thinking "I'm an idiot," or "I'm a failure," think "I'm human," or "Mistakes are necessary to achieve anything new."

Refocus your attention. If you enter a room and typically notice all the imperfections, refocus on what is "right" about the room. Or focus on what is beautiful, comfortable or interesting.

Start conversations with a positive. Often when you're a perfectionist you hold others to your own perfect standards, which can create tension and damage relationships. When you speak to someone or give feedback to someone, start the conversation with a genuine observation of a positive characteristic or action.

Internalize positive self-talk. Try to turn that positive conversation into internal self-talk. If you get focused on your own mistakes and failures, or find yourself listing all the reasons you "can't" try something new, switch your focus to your positive characteristics or the positive actions you've taken. When you're mind wanders back to your failures or fears, refocus back on what your strengths.

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Wednesday, August 29, 2012

6 Natural Ways To Quit Smoking

6 Natural Ways To Quit Smoking

Feel the urge to reach for a cigarette?

Hop on the treadmill.

A new review of studies shows that exercise really does help smokers trying to quit by decreasing the urge for nicotine, Reuters first reported.

"Certainly, exercise seems to have temporary benefits, and as such can be strongly recommended," study researcher Adrian A. Taylor, professor of exercise and health psychology at the University of Exeter, told Reuters.

The review of studies, published in the journal Addiction, showed on a whole that doing some sort of physical activity -- whether running, or taking a bike ride -- was linked with decreased cravings for nicotine, compared with doing something less active.

"Despite a high degree of between-study heterogeneity, effects sizes of all primary studies were in the same direction, with PA [physical activity] showing a greater reduction in cravings compared with controls," the researchers wrote in the study.

PsychCentral reported that the study participants did not use any other kinds of smoking cessation programs or products, so it's possible that these may work better than exercise to quell urges. But, at the least, the study suggests exercise could be a useful tool to help kick the habit.

This isn't the first time fitness has been pinpointed as an aid for smoking cessation. University of Exeter researchers previously found that exercise changes activity in the brains of smokers, which corresponded to a lowered craving for nicotine. That study was published in the journal Psychopharmacology.

For more natural ways to help you kick the butt -- and thereby lower your risk of cancer, heart disease, stroke and a myriad of other deadly health problems -- click through the slideshow:

  • Mindfulness

    Mindfulness training helped participants in a <a href="http://www.ncbi.nlm.nih.gov/pubmed/21723049" target="_hplink">2011 <em>Drug and Alcohol Dependence</em> study</a> to stay off cigarettes. That study included 88 people who smoked 20 cigarettes daily, on average, who were split up into two groups: One received four weeks of mindfulness training, while the other group went through four weeks of an <a href="http://www.ffsonline.org/" target="_hplink">American Lung Association stop-smoking program</a>. The researchers found that more of those who went through the mindfulness training smoked fewer cigarettes -- and stayed off them -- than those who went through the other stop-smoking program. The mindfulness training included <a href="http://www.psychologytoday.com/blog/minding-the-body/201204/can-mindfulness-help-you-quit-smoking" target="_hplink">realizing when you're facing a craving</a>, accepting it, thinking about what's happening and then taking note of the sensation (whether it's tightness or pressure), <em>Psychology Today</em> reported.

  • Weight Lifting

    Jogging and bicycling aren't the only exercises that could help you kick the smoking habit -- <em>Shape</em> magazine reported that <a href="http://www.shape.com/latest-news-trends/study-says-weight-lifting-can-help-smokers-quit-and-lose-weight" target="_hplink">weightlifting could help</a>, too. The research, published in the journal <em>Nicotine & Tobacco Research</em>, showed that doing two hour-long weightlifting sessions for 12 weeks <em>plus</em> undergoing treatment to quit smoking was linked with greater success in quitting smoking, compared with just undergoing the stop-smoking treatment.

  • Eat Produce

    <a href="http://www.huffingtonpost.com/2012/06/10/fruits-vegetables-quit-smoking-smokers-tobacco_n_1581465.html" target="_hplink">Eating lots of fruits and veggies</a> could help smokers maintain a tobacco-free lifestyle, according to research from the University of Buffalo. The study, published in the journal <em>Nicotine and Tobacco Research</em>, included 1,000 smokers ages 25 and older. The researchers had the participants answer surveys about their smoking habits and their fruit and vegetable intake. Then, they followed up with them 14 months later and asked them if they used tobacco over the past month. The researchers found that there was a relationship between the <a href="http://www.huffingtonpost.com/2012/06/10/fruits-vegetables-quit-smoking-smokers-tobacco_n_1581465.html" target="_hplink">amount of fruits and vegetables</a> the study participants ate, and the likelihood that they quit -- and stayed off -- tobacco. In fact, people who ate the most produce in the study were three times more likely to report that they'd been tobacco free in the previous month. The researchers also found a link between increased produce consumption and taking longer in the day to have the first cigarette, smoking fewer cigarettes, and decreased dependence on nicotine (based on test results).

  • Acupuncture And Hypnosis

    A review of studies suggests there is evidence that <a href="http://www.huffingtonpost.com/2012/05/07/acupuncture-quit-smoking-hypnosis_n_1497348.html" target="_hplink">acupuncture and hypnosis</a> can work to help quit smoking, Reuters reported. Researchers, who published their findings in the <em>American Journal of Medicine</em>, said that other options -- like medications and counseling -- should be tried first, but that <a href="http://www.huffingtonpost.com/2012/02/11/hypnosis-quit-smoking_n_1248444.html" target="_hplink">hypnosis</a> and acupuncture could help if those options don't work, or if people don't want to go on medications, according to Reuters.

  • Text Messages

    Who knew your phone could be used to help you quit smoking? A recent study published in the <a href="http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(11)60701-0/abstract" target="_hplink">journal <em>The Lancet</em></a> showed that smokers who enrolled in a <a href="http://www.huffingtonpost.com/2011/07/05/smoking-text-message_n_888188.html" target="_hplink">program called "txt2stop"</a> -- where they received encouraging text messages to quit smoking -- were twice as likely to kick the habit after six months, compared with smokers who didn't get any encouraging messages. In the study, conducted by the London School of Hygiene & Tropical Medicine, one group was able to text words like "lapse" and "crave" to a phone number, and <a href="http://news.cnet.com/8301-27083_3-20075843-247/want-to-quit-smoking-try-text-message-support/" target="_hplink">received an encouraging text</a> message in return, CNET reported. The other group of people, however, only got one text message every two weeks, and that message just thanked them for being part of the study.

  • Quitting Smoking And Health

    Eletta Hansen explains some facts about smoking, and discusses if your body gets healthier after you quit smoking


Source: www.huffingtonpost.com