Florida Sentinel Bulletin

This nutrient-packed green superfruit has such an amazing bounty of health benefits that it’s been called “the world’s most perfect food.” Here’s a look at why avocados—not just apples—might just be your best bet for keeping the doctor away.

Stay Leaner and Lighter

  Although avocados are high in fat (the healthy kind), people who eat them regularly are actually thinner than those who don’t, according to a new study published in Nutrition Journal. What’s more, the same study found that avocado eaters also had lower risk for metabolic syndrome. Fifty million Americans, many of whom are undiagnosed, suffer from this dangerous cluster of abnormalities that quintuple risk for type 2 diabetes and triple it for heart attack. To be diagnosed with metabolic syndrome, you must have at least three of these disorders: a large waistline (also called an “apple shape.”), high blood pressure, high blood sugar, low HDL (good) cholesterol, and high triglycerides.

More Youthful Skin and Fewer Wrinkles

  Foods that are high in carotenoids, such as avocados, may slow down skin aging, protect against damage from UV rays, and even protect against sunburn, according to a new paper published in Critical Reviews in Food Science and Nutrition. Most remarkably, several preclinical studies suggest that compounds in avocado may also enhance wound healing.

Anti-Inflammatory Benefits

  In a small study published in Food & Function, healthy men who ate a hamburger with a slice of avocado had reduced inflammation and blood vessel reactivity two hours later, compared to men who only ate a hamburger. Chronic inflammation has been linked to an increasingly long list of diseases, from Alzheimer’s to heart attacks, strokes, diabetes, sleep apnea, and cancer. Some scientists even theorize that this fiery process may underlie all chronic diseases.

Protection Against Cancer

  Also known as alligator pears, avocados have a high concentration of phytochemicals that may have cancer-combatting powers. UCLA scientists have also found that an avocado extract inhibited growth of prostate cancer cells.

These few tricks will help:

• Reversing Inflammation – Replace those over-the-counter pain meds (which are linked to internal bleeding) with natural antiflammatories by combining boswellia (an herb), and curcumin (a spice) to cut joint pain and damage.
• Lubricate with H2O – Cartilage (the shock absorber in joints) is 70% water, which is why staying hydrated is crucial for joint health. Drink 6-8 glasses of water daily.
• Stretch – Stretching warms your muscles making them more effective at protecting the joints they surround. It also helps to produce synovial fluid, the liquid that lubricates and nourishes joints.

Also, stay away from sugary soda. The corn syrup causes inflammation which heightens existing joint pain.

Eat more fish. The omega 3s curbs inflammation. Eat two serving weekly or take a 1,000 mg supplement daily.

Skip hard-core exercise. High impact exercises like jogging and step aerobics can cause joint woes. Try swimming, the elliptical machine or yoga.

Here are a few herbs to help women treat several health conditions naturally.
1. Black Cohosh – Renowned and well studied as a menopause herb, black cohosh also helps ease PMS-related pain.
2. Wild Yam – A classic liver tonic, wild yam balances hormones and eases morning sickness. Seek out cultivated sources, since it’s been overharvested in the wild.
3. Motherwort – A classic women’s herb used for menopause symptoms, heart support, and painful or delayed menstruation.
4. Sage – This common garden plant helps reduce hot flashes and regulate mood swings during menopause.
5. Blue Vervain – Known in mythology and history as a sacred herb, it relieves hormone-related anxiety and restores energy.
6. Ginseng (Asian) – A famous tonic for men, ginseng is restorative and energizing for women, too, especially during menopause.
7. Schizandra – A classic sexual tonic in Chinese medicine, this plant also helps the body and brain adapt to stress.
8. Hawthorn – An all-purpose heart tonic, hawthorn strengthens the cardiac muscle and eases heartache and mild depression.
9. Dandelion – By tonifying the liver (which produces hormones), dandelion root eases a variety of women’s imbalances. Often combined with burdock and milk thistle.
10. Vitex – With a normalizing effect on women’s hormones, vitex treats conditions like menstrual irregularity, PMS, and infertility.
11. Licorice – A renowned herb, licorice balances cycles and restores energy. Avoid large quantities if you have hypertension or kidney issues, or if you take heart medicine.
12. Ginger – With warming, stomach-soothing properties, this rhizome eases menstrual cramps and morning sickness.
13. Dong Quai – Often called “female ginseng,” this traditional Chinese herb builds strong blood and tones the uterus.
14. Nettle – Rich in vitamins and minerals, nettle nourishes the reproductive system, making it a great tonic for many concerns.
15. Lady’s Mantle – Rich in tannins and nutrients, this herb can ease excess bleeding and pain, and may help support fertility.
16. Raspberry Leaf – Rich in minerals, raspberry leaf is a classic fertility and pregnancy tonic and helps treat uterine prolapse.
17. Oat Tops – The green milky tops of the oat plant nourish the reproductive and nervous systems. Substitute oatstraw if necessary.

True or false: you can burn calories while you sleep.
True! The human body is funny. So, it probably makes you wonder how to increase your metabolism, right?

What Does My Metabolism Have To Do With It?

The metabolism sounds like a mysterious and complicated thing, but it’s actually just the amount of energy (translation: calories) that your body need on a daily basis.
About 70% of those calories are used for basic functions, such as breathing and blood circulation.
Another 20% is fuel for physical activity, including working out, walking, and even holding our bodies upright while standing. The remaining 10% helps us digest what we eat.”
The trouble begins when you consume more calories than your body needs to do these things: this is when those extra pounds start showing up.

(woman sleeping)

Do you find yourself constantly fatigued and devoid of energy? Are you in a constant battle to lose that extra 10+ pounds? Have you experienced plateaus in developing muscle mass?
Well, one change that may help is simply getting more…sleep.
A lack of sleep can give your body a one-two punch:
More eating: Some research has shown that a lack of adequate sleep may cause you to eat more high calorie, high carb, and/or high fat foods the following day.
Less lean muscle mass: Muscle plays an important role in burning calories. The pituitary gland, located at the base of the brain, produces growth hormone needed for muscle mass. The production of this hormone mostly occurs during sleep. If you are not getting adequate sleep, your body isn’t producing the optimal amount of growth hormone. This can lead to less than optimal muscle mass. The lack of muscle mass can effect your body’s ability to burn calories.
So, to assist in getting more high quality sleep, sleep like a vampire! Try these:
. Sleep in the dark: Your room should be completely dark. The glow from TVs, cell phones, laptops, analog clocks and other similar items can disrupt melatonin, a hormone that helps control your sleep and wake cycles.
. Sleep in cool temperatures: Keep your room at a cool temperature. Approximately 60-67 degrees Fahrenheit. This lowers your core body temperature and can assist in better sleep. Too cool for you? Wearing socks to bed may help.
There also may be medical reasons for inadequate sleep. I would suggest checking with your doctor to test for sleep apnea, a chronic sleeping disorder.
So get some shut-eye. It can assist with weight loss, muscle growth, and give you the energy you desire.

Yes, they make your house smell like a summer breeze or even pine needles. But, are commercial air freshners harmful to your health? The answer is possibly.
A recent study of Glade air fresheners found that they contained allergens, synthetic musks and phthalates, which can build up in your body and cause potential disruption in with hormones.
Unfortunately, there is no law that says companies are not required to list all of the ingredients in the air fresheners. And as a result of their enticing frangrance, we really have no idea what we’re spraying in our homes. So, be cautious about what you do to freshen up your home.

Are you ready to send your child back to school? You’ve probably already bought school supplies and new clothes. But if your child has diabetes, you need to make additional preparations.
A person with diabetes must manage this chronic illness all the time, including during the school day. Staff such as nurses, teachers and coaches can work with you and your child on managing diabetes. This assistance may include helping your child take medications, check blood sugar levels, choose healthy foods in the cafeteria, and be physically active.

Detox Your Body – Add two tablespoons of lemon juice to warm water and drink at the beginning of each day.
High Blood Pressure – Lemons contains potassium, which controls high blood pressure and reduces the effect of nausea and dizziness.
Help Control Respiratory Problems – Lemon water can reduce phlegm, and can also help you breathe properly. It can even help asthma-sufferers.
Help Treat Arthritis – Lemons can assist in the production of urine, which helps you to reduce inflammation by flushing out toxins and bacteria.
Help Prevent Kidney Stones – Regular consumption may increase the production of urinary citrate, a chemical in urine that prevents the formation of kidney stones.
Look Younger – Lemon water reduces the production of free radicals, which are responsible for aging skin and skin damage.
Lighten Dark Spots – To lighten dark spots on your skin, apply lemon juice directly to the affected area. Let sit for 15 minutes, then rinse.
Detox Your Face – Dab lemon juice on blackheads to draw them out during the day.
Freshen Your Breath – Make an impromptu mouthwash by rinsing with lemon juice. Rinse quickly, since long-term exposure to acids can harm tooth enamel.
Treat Dandruff – Stir the juice of one lemon into one cup water and rinse your hair with it. Repeat daily until your dandruff disappears.
Soften Dry, Scaly Elbows – Mix baking soda and lemon juice to make an abrasive paste, then rub it into your elbows for a soothing and exfoliating treatment.
Support Stomach Health – A mixture of warm water and lemon juice is the solution to many digestive problems, including indigestion and constipation.
Disinfect Cuts And Scrapes – Pour a few drops of lemon juice directly on the cut. You can also apply the juice with a cotton ball and hold firmly in place for one minute.
Reduce Asthma Symptoms – In addition to a detoxifying diet, 2 tablespoons of lemon juice before each meal and before bed can reduce asthma symptoms.

Vitamin A (retinoid)
What it does: Fades brown spots and smooths roughness.
How to use it: Apply retinoids lotions or creams only at night, since sunlight inactivates most forms of vitamin A. Prescription retinoids work fastest, within four to eight weeks.

Vitamin B3 (niamcinamide)
What it does: Helps increase skin hydration, makes skin less irritable and reduces dark spots.
How to use it: For maximum results, apply B3 vitamins twice a day. To reduce irritation from your retinoid, use the lotions, creams or serums in conjunction with niacinamide by mixing them together in the palm of your hand before applying.

Vitamin C
What it does: Helps smooth the skin and fades dark spots. It also destroys the free radicals that trigger sagging and other aging changes.
How to use it: Apply vitamin C serums and moisturizers in the morning before applying sunscreen.

Vitamin E
What it does: Prevents dryness by helping skin retain its natural moisture, neutralizes damaging free radicals, and boosts the skins’s UV defenses.
How to use it: Follow the instructions for the particular product you’re using, and be sure to apply before sun exposure.

Vitamin K
What it does: Reduces dark circles under eyes
How to use it: Apply the eye cream at night.