Try Catching a Few ZZZ's to Stop Catching Colds

Anne Dunev, PhD
Turns out there was something else your mother was right about. You should get more rest to prevent yourself from getting sick.

As printed in the Daily Dose by Dr. William Douglas researchers from Carnegie Mellon University actually performed a study, which they claim is the first to show that getting less than seven to eight hours of sleep every night makes you more apt to catch the common cold.

The results of the study claim that getting less than seven hours of sleep each night can make you three times more likely to catch a cold. And if you sleep restlessly, that makes you five times more susceptible.

Americans are sleeping approximately 20% less than they did 100 years ago. “Our biology has not changed by 20 percent. It’s our lifestyles that have changed,” according to Adam Moscovitch, a sleep researcher with the Canadian Institute of Sleep Medicine in Calgary, as quoted in the Denver Post.

The risks associated with sleep deprivation may be more serious — and deadly — than a few missed days from work due to a cold. People who didn’t sleep for 20 hours drove as poorly as those with blood alcohol of 0.08 percent, the legal limit for driving in Colorado.

Think about that the next time someone veers into your lane or cuts you off in traffic. If one or both of you is sleep deprived, your judgment may be dangerously impaired.

And you might consider asking how well your doctor has been sleeping recently.

Three days after a sleepless night on call, medical residents still performed poorly on simple tests.

Going without sleep can be pure torture. Just ask the ancient Romans who used tormentum vigilae (waking torture) to extract information from their enemies. The KGB, Japanese Army and various other assorted “bad guys” have used sleep deprivation as torture. Menachim Begin, former Prime Minister of Israel, described his experience, “In the head of the interrogated prisoner, a haze begins to form. His spirit is wearied to death, his legs are unsteady, and he has one sole desire: to sleep… Anyone who has experienced this desire knows that not even hunger and thirst are comparable with it.” Of course, the “good guys” may have resorted to this type of torture at times, as well. “It is such a standard form of torture that basically everybody has used it at one time or another,” says Andrew Hogg, of the Medical Foundation for the Care of Victims of Torture.

True sleeplessness produces irritability and impaired function in the short term, but will induce psychosis, including delusions, paranoia and hallucinations, if continued night after night. Is your teen-ager getting enough sleep? The pineal gland, which governs sexual development is also the producer of melatonin and responsible for day/night cycles.

How much sleep should you be getting? The average adult needs 7-9 hours of sleep each night to be fully rested. 39 percent of American adults get less than seven hours of sleep each weeknight, and more than one in three are so sleepy during the day that it interferes with their function and activities.

Why do we sleep? As a Naturopath and practitioner of energy medicine, I consider sleep a time to recharge our batteries. Our bodies are like bio-electric cars, and they need to be “plugged in” to get enough juice to run all day long. In Chinese medicine it is understood that the organs are active at night and may use the “down-time” of sleep for repair and routine detoxification. In fact, one of the first things I check, when someone consults me about sleep difficulties, is the need for a liver or gall bladder detox. Waking after 2:00 a.m. with worries that keep you tossing and turning are a symptom of this.

Hypothyroid or hypoadrenals may be another physiological reason why sleep is evasive. Feelings of depression or anxiety are commonly symptoms of endocrine problems or imbalances.

Artists and entertainers have a tendency to burn the midnight oil. So do web surfers and Shopping Network browsers. Electricity lit the way to the modern world. But our bodies have changed little since we were hunter-gatherers. We still need the same vital nutrients; air, water, food from nature. And sleep. Dreaming optional.

Secrets to Avoiding Winter Flu Blues

Anne Dunev, PhD CN
I was amazed at how many people were down with the flu over the last month. We live in Los Angeles, and many of our friends headed for the shores of Florida or the mountains of Colorado. Expecting glowing reports of lazy days on the beach, or blissful hours schussing down the mountains, instead we heard glum descriptions of being bed-ridden with fever, aches and congestion.

It is common knowledge that wintertime is flu season. The Holidays produce extra stress, from close encounters with family and in-laws with the attendant emotional issues, to extra doses of sugar and fat that stretch the boundaries of the waist-line and suppress the immune system further. Add traveling across time zones, which taxes the adrenal glands, dealing with the TSA, and being packed into airplanes with other coughing, sneezing and stressed out folk, and small wonder some succumb to nasty viruses.

I just received some interesting and useful data on avoiding the winter flu blues from one of my favorite health newsletters, produced by the Health Sciences Institute.

Studies indicate it is not the cold of winter that causes an increase in flu, but the lowered humidity. Remember that we have flu viruses around us all the time. They are opportunistic little buggies that only take hold when the internal “environment” of the body allows them to dig in. That helps explain why some people catch everything and others seem to be blessed.

So, using a humidifier in bedrooms in the winter may be your best weapon against the flu. Traveling across country or just around town? You might try a little added moisture touched to the edge of the nostrils. My favorite choice is Egyptian Magic Cream (available at Health Food Stores, my office in Burbank or online.) Egyptian Magic Cream is made of olive oil, bee pollen and propolis, and Royal Jelly and can be used as a skin cream for hydration or skin conditions — very soothing and healing. I much prefer it to petroleum jelly, which is an oil industry by-product.

Here are some other natural remedies to try. Author of Vermont Country Medicine, Dr. D.C. Jarvis, suggests apple cider vinegar (make it organic) and honey at the first sign of a sniffle. Mix a spoonful of the cider vinegar and a bit of honey in a cup of warm water and drink as a healthy toddy that changes the acid/alkaline balance of the body and can stop a virus in its tracks. May promote restful sleep, also.

Put a few drops of hydrogen peroxide in each ear. Lay the head to one side and allow to bubble down in for a few minutes-then switch to the other ear. Some German doctors think that flu and cold viruses may enter the sinuses through the ear canal. The hydrogen peroxide will also soften wax. Don’t forget to be careful about sticking anything in the ear. Just twist a tissue and gently wipe out as needed.

For some people Oscillococcinium by Boiron, the French homeopathic company, is a lifesaver. Homeopathy means “like treating with like” and is made from tiny doses of plant and biological remedies. It can be very effective and I have used it with great success in my practice. You must use Oscillococcinium at the first sign of the flu, but it can knock the virus out before it has a chance to set up housekeeping.

Speaking of setting up house-keeping, viruses seem to linger when the liver/gall bladder is congested. I often treat liver/gall bladder in my practice when a cold or flu hits and patients want a quick recovery. I can usually move a virus through the body in record time, by doing some soft-tissue work on the liver and gall bladder. You can try massaging the area on the right side below and under the ribs. Also, liver/gall bladder supplements may help, such as the herb Milk Thistle and the B Vitamin Choline (best brand is Standard Process® — I love this product.) Avoid sugar and dairy products for the duration. Sugar may suppress the immune system for as long as four hours. The immune system is in action when the white blood cells attack bacteria and viruses and, like living Pac Men, actually surround and ingest the microbes. See the action here.

Flu shot or not? Guess what the side effects of the flu shot are? Achy muscles, congestion, fever and flu-like symptoms. Hmm, seems like that is just what we are trying to avoid. Here is the problem with the flu vaccine. No one can predict what the next flu virus will be- we can’t even make educated guesses, because there is no pattern. Viruses mutate at a rapid rate. That is why they seldom kill us- and only if the body is in greatly weakened state. A virus attacks healthy cells and takes over the cell’s replication process to create more virus cells. But in the process the virus changes into a more benign form, and the body is able to clean up the remains. That is also why it is hard to develop antibiotics against viruses. They change too rapidly for an antibiotic to chase them down and disappear like ghosts in the morning light.

Is there a risk to being vaccinated? Always. Why put more viruses, even weakened ones such as are in flu vaccines, directly into the blood stream? We have far more allergies, and allergy induced asthma, than we have ever had before. There is a constant assault on our immune systems, and that can trigger an inflamed immune system that goes into high alert at the slightest whiff of pollen or spore of mold. Nature developed a way for our bodies to fight infection, but over-use of modern medicine interferes in this natural process to your peril.

Many people say that the vaccines actually seem to make them more susceptible to flu’s. The key to being flu-proof is a strong immune system that knows the difference between a viral microbe and a healthy cell. The internal environment of the body, when healthy, is unwelcoming to disease causing bugs. Just as a well-tended garden repels weeds and pests, human health can be cultivated. It may be hard to find Eden with so many toxins in our environment, but surely a little knowledge about how the body works can be protective armor against the relentless marketing of prescriptions that are more poison than potion.

Effective prevention for colds and flu? As Frank Lloyd Wright said, “Study nature, love nature, stay close to nature. It will never fail you.”

This post first appeared in The Huffington Post.

The One Unchanging Rule of Health

Anne Dunev, PhD (Los Angeles Certified Nutritionist and Holistic Doctor)
If you are not in completely optimum health, no matter what the “illness,” symptom or condition is — from a zit on your face to stress or mood imbalances, weight issues or being tired, feeling your age, or even being diagnosed with a terminal illness —

1. IMPROVE YOUR NUTRITION

This is the one thing you can always do which is never ill-advised and will always improve the condition. No matter what the medical intervention is, improving your nutrition is the best “medicine” possible to give your body what it needs to repair.

Most people know more about the their favorite sports team or their favorite celebrity than they do about how their own body works.

The word “doctor” comes from the Latin “docere,” which means to teach. But how many doctors have the time or inclination to teach us what we need to know to keep our body healthy?

Did you know there are approximately 60 to 100 trillion cells in the adult body? Every hour approximately 1 billion cells must be replaced.

Start with increasing your protein. Your body needs at least half your body weight in grams of protein (weigh 140? That’s 70 grams of protein) and may need twice that amount under severe stress or need to heal. All muscle and tissue is formed out of amino acids from protein. Don’t forget seeds, nuts, legumes like lentils and dairy products, as well as meat, poultry and fish.

Eat only complex carbohydrates. This includes vegetables, from certain root veggies to leafy salads, some fruits, and whole grains (brown rice, barley and oats are better than wheat). You can’t afford the calories from “white” flour and sugar products, except as a rare treat. White flour and sugar require the body to use nutrients in order to metabolize them, so they rob the body, instead of enhancing it.

Eat at least two tablespoons of fat a day, but only unrefined oils. Unrefined, unprocessed vegetable oils “mobilize” saturated fats from meat and dairy products and help protect the arteries. Omega 3 oils and fish oils may be used, also. Try to use only organic milk and cheese products. Toxins store in fat tissue and have affinity for the fat in dairy foods.

Unrefined walnut, sesame, sunflower and avocado oils can add wonderful flavor to your salads and veggies.

Eat organic food whenever possible. Pesticides are neurotoxins. They attack the nervous system of insects. They also attack the nervous systems of humans. No one has calculated the amount of pesticides and petrochemicals that accumulate in the human body, but we do know that these chemicals are harmful. Your body deserves the very best — it is a reflection of you.

9 Changes to Boost Energy and Jump Start Weight Loss

Anne Dunev, PhD CN
1. Include a good fish oil capsule (2-4 daily) in your diet every day. This kind of Omega 3 oil helps decrease inflammation, and helps mobilize stored fat in the body.

2. Take digestive enzymes with every meal. It’s not just what you eat — its what you can digest. Most people don’t need antacids — just more digestive enzymes. A little organic apple cider vinegar (in some water) before a meal can aid digestion and decrease appetite.

3. Add kelp or iodine to your regimen. The lowest incidence of breast and prostate cancer in the world is in Japan, amongst elder Japanese on high sea weed (high iodine) diets. Iodized salt is the wrong type of iodine.

4. The body needs to move. Find an exercise that you enjoy and do some 5 times per week, for 40 minutes. Weight training burns more fat than cardio workouts!

5. High cholesterol? Increase your fiber by taking fiber supplements and eating more fresh fruits and vegetables and brown rice. Try vitamin supplements of Choline, Inositol (B vitamins) and Lecithin to break up dietary fat.

6. Eat small, frequent protein meals. If you eat the same amount of calories, but in small, frequent portions rather than 2-3 larger portions, you will boost your metabolism and lose weight. Munch on nuts and seeds, have lettuce wraps of cheese and meat. Cut out wheat for a week and see how much better you feel.

7. Eat real/whole foods. Did your great grandparents eat it? Then it is probably real food. Food should not have a shelf life unless it is dried. Save technology for electronics. Human beings need food that Nature created, not food companies. (Soy powder is highly processed and a hormone disruptor; as well most soy crops are genetically modified.)

8. Add a probiotic supplement daily. There are a few hundred little bugs in the body, mostly of the helpful variety. “Good” bugs keep the “bad” bugs at bay and the colon healthy. When the colon is healthy, toxins do not leak into the blood, which helps prevent allergies and infections.

9. Look for the best Vitamin E — wheat germ oil. The body needs whole Vitamin E for heart health and to make hormones. Hormones tell the organs (brain, liver, heart) what to do by sending little messages through the blood. Heartbeat faster when you see someone special? Thank your hormones.