The 7 Keys To A Long And Healthy Life: Sleep

Sleep is such an integrated part of our lives that we tend to not give it much thought. Some people get just a few hours of sleep, and some are able to function on even less. What’s the big deal, anyway? We all get at least a bit of sleep, right? Does sleep really matter? If so, what’s considered “enough” sleep and is it possible to get too much?

In a previous article, we discussed the seven keys to longevity found by the Alameda County Health Study. The keys were:

  1. Sleeping seven to eight hours per night
  2. No eating between meals
  3. Eating regular breakfasts
  4. Maintaining a proper weight
  5. Exercising regularly
  6. Moderate or no drinking of alcohol
  7. Not smoking

Let’s start with number one: sleep.

How much sleep do you need?  

Studies have shown that it is possible to get too little and too much sleep, but in general, six to nine hours of sleep tend to be ideal for most people. It was shown that those that got less than six hours of sleep or more than nine hours of sleep had 60-70% increased the risk of dying during the nine-year period of the study. 1

The importance of sleep versus exercise

Can getting proper sleep be as important as exercise? In men, it was found that too much or too little sleep carried the same risk to of dying as not exercising regularly. Within the nine-year period of the study, those that did not exercise regularly were found to have a 50% increased risk of dying compared to those that exercise regularly.1

From this data, it appears that getting proper sleep can be even more important than exercise in order to preserve life and vitality. Obviously, getting both proper rest and exercise would be even better! In fact, they’re connected. Getting an hour of exercise can boost your natural melatonin levels by two or three times!Melatonin has been shown to increase sleep quality and is also linked to increased longevity.3

The link between sleep and stroke risk

Researchers have been increasingly interested in sleep and its effect on health. In a recent study, scientists in Japan followed 100,000 middle-aged men and women for fourteen years. Upon observation, those that got four or fewer hours of sleep and those that got ten or more hours of sleep had a 50% increased risk of dying from stroke.4

In 2014 a similar study was conducted among 150,000 Americans. Individuals that slept for six hours or less or more than nine hours had the highest stroke risk. The lowest risk was found among those that got seven to eight hours of sleep per night.5 Other studies conducted in China, Europe, and elsewhere have confirmed that seven to eight hours of sleep is optimal for health and longevity.

Tips for better sleep 

  • Make sure to get natural light during the day and avoid nighttime light exposure, such as light from television and phone screens. This has been shown to boost melatonin production. 6
  • Exercise regularly.
  • Eat foods with natural melatonin, like oats, corn, rice, ginger, tomatoes, bananas, and barley). 7
  • Sleep as early as possible. In general, the closer your bedtime is to sundown, the better for restful sleep. You know what they say, “Early to bed, early to rise.”
  • Eat foods high in tryptophan, such as tofu, pumpkin seeds, sesame seeds, almonds, and black walnuts. Tryptophan is one of the eight essential amino acids and is a precursor for melatonin production.

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The Secret To Winter Exercise You Need To Know

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The holiday season is strange. It’s filled with happy things, like food, family, and fun, but as the season grows colder and darker, and the holidays throw your schedule off kilter, you end up getting out of whack, too. Exercise gets put off until the New Year when you realize that a whole ‘nother year has passed, and you haven’t made any progress – or worse, you’ve gone backward – on your health goals. Well, I’m here to tell you that this doesn’t have to be the case. There are some secrets to exercising in the winter.

Okay, I’ll admit I did click bait you just a little with the title of this post. There is no secret, per se, to getting good exercise in winter. First off it’s not just one secret, but several. Also, the secrets are not bound by any season. Excuses like, “it’s too cold today,” or “it’s too dark outside,” or “I’m too busy” are just that: excuses. They can be and are used all year-round. The same goes for the “secrets” I’m about to share – they can be used all year-round, too.

So listen up. These principles will help you exercise regularly, regardless of location, people, time, climate, and virtually any other excuse for not exercising.

1. What is your “why”?

The biggest reason people don’t exercise is because they cannot find a good enough reason to do it. It may sound too simple to be true but please read on, because it’s true. If the reason isn’t important to you, you’re not going to spend the time and effort on it.

There’s a flip side to this. Nowadays, medical care is so good that a lot of people just don’t care about their health. They think, when I have my heart attack they’ll just put one of those stent things in me through my wrist and I’ll go home in a day. As a cardiologist, I see this all the time. Years ago, heart attack patients used to have to be placed under medical care for months. (The medical community stopped requiring this after many of those patients died from blood clots from inactivity). When I was in training to be a cardiologist, the typical stay after a heart attack was one week. In the past twenty years, that has dropped down to just 48 hours for an uncomplicated heart attack! It’s no wonder people don’t worry about their health – it just doesn’t seem as serious as it did before!

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How to make your own CoQ10

Image Credit: Robert Owen-Wahl / Pixabay. This image has been modified

Chlorophyll is the green pigment that makes green leaves green. If you search for chlorophyll in the medical literature, a lot of what you find is about fecal fluorescence, a way to detect the contamination of carcasses in the slaughterhouse with feces to reduce the risk of food poisoning from pathogens harbored within animal feces. Fecal matter gets on meat either “with knife entry through the hide into the carcass, and also splash back and aerosol [airborne] deposition of fecal matter during hide removal”—that is, when they’re peeling off the skin. If, however, the animals have been eating grass, you can pick up the poo with a black light. As you can see in my video How to Regenerate Coenzyme Q10 (CoQ10) Naturally, a solution of chlorophyll is green, but, under a UV light, it lights up as red. So, if you have a black light in a chicken slaughter plant, you can get a drop on the droppings. The problem is most chickens aren’t outside anymore. They’re no longer pecking at grass so there’s less fecal fluorescence. We could let them run around outside or we could save money by just adding a chlorophyll supplement to their feed so we can better “identify areas of gut-spill contamination” on the meat.

The reason I was looking up chlorophyll was to follow-up on the data I presented in my Eating Green to Prevent Cancer video, which suggests that chlorophyll may be able to block carcinogens. I found a few in vitro studies on the potential anti-inflammatory effects of chlorophyll. After all, green leaves have long been used to treat inflammation, so anti-inflammatory properties of chlorophyll and their break-down products after digestion were put to the test. And, indeed, they may represent “valuable and abundantly available anti-inflammatory agents.” Maybe that’s one reason why cruciferous vegetables, like kale and collard greens, are associated with decreased markers of inflammation.

In a petri dish, for example, if you lay down a layer of arterial lining cells, more inflammatory immune cells stick to them after you stimulate them with a toxic substance. We can bring down that inflammation with the anti-inflammatory drug aspirin or, even more so, by just dripping on some chlorophyll. Perhaps that’s one of the reasons kale consumers appear to live longer lives.

As interesting as I found that study to be, this next study blew my mind. The most abundant energy source on this planet is sunlight. However, only plants are able to use it directly—or so we thought. After eating plants, animals have chlorophyll in them, too, so might we also be able to derive energy directly from sunlight? Well, first of all, light can’t get through our skin, right? Wrong. This was demonstrated by century-old science—and every kid who’s ever shined a flashlight through her or his fingers, showing that the red wavelengths do get through. In fact, if you step outside on a sunny day, there’s enough light penetrating your skull and going through to your brain that you could read a book in there. Okay, so our internal organs are bathed in sunlight, and when we eat green leafy vegetables, the absorbed chlorophyll in our body does actually appear to produce cellular energy. But, unless we eat so many greens we turn green ourselves, the energy produced is probably negligible.

However, light-activated chlorophyll inside our body may help regenerate Coenzyme Q10. CoQ10 is an antioxidant our body basically makes from scratch using the same enzyme we use to make cholesterol—that is, the same enzyme that’s blocked by cholesterol-lowering statin drugs. So, if CoQ10 production gets caught in the crossfire, then maybe that explains why statins increase our risk of diabetes—namely, by accidently also reducing CoQ10 levels in a friendly-fire type of event. Maybe that’s why statins can lead to muscle breakdown. Given that, should statin users take CoQ10 supplements? No, they should sufficiently improve their diets to stop taking drugs that muck with their biochemistry! By doing so—by eating more plant-based chlorophyll-rich diets—you may best maintain your levels of active CoQ10, also known as ubiquinol. “However, when ubiquinol is used as an antioxidant, it is oxidized to ubiquinone. To act as an effective antioxidant, the body must regenerate ubiquinol from ubiquinone,” perhaps by using dietary chlorophyll metabolites and light.

Researchers exposed some ubiquinone and chlorophyll metabolites to the kind of light that makes it into our bloodstream. Poof! CoQ10 was reborn. But, without the chlorophyll or the light, nothing happened. By going outside we get light and, if we’re eating our veggies, chlorophyll, so maybe that’s how we maintain such high levels of CoQ10 in our bloodstream. Perhaps this explains why dark green leafy vegetables are so good for us. We know sun exposure can be good for us and that eating greens can be good for us. “These benefits are commonly attributed to an increase in vitamin D from sunlight exposure and consumption of antioxidants from green vegetables”—but is it possible that these explanations might be incomplete?

 

https://nutritionfacts.org/2018/11/13/how-to-make-your-own-coq10/

Dr. Ellsworth E. Wareham is celebrating his 100th birthday!

 Dr. Ellsworth E. Wareham is celebrating his 100th birthday! Hear what he believes contributes to his longevity and why Loma Linda University Health is special to him.

The cause of most diseases – a shocking truth

“When we let our inner pilot light radiate we heal from the inside out and it`s more powerful than anything that medicine can give you from the outside.”
Lissa Ranking is coming to an interesting conclusion about the true underlying cause of most of our health problems today. Even though we from ENAD do not endorse every point made in this TED-talk, we find it worth watching how brilliant people more and more come to the conclusion that there has to be something more out there to achieve complete healing, than the mere conventional approach to health.
As Christians we know what that “inner pilot light” is, that Dr Rankin is referring to. May God by the indwelling power of his Holy Spirit grant you exactly that healing that you were longing for so long.