Energy Zappers Depleting Your Zest For Life

"Energy is the power that drives every human being. It is not lost by exertion but maintained by it."
Germaine Greer

 

 

If you don't feel up for the kids, are annoyed at every demand, and you're living for the weekend, than it is time to fix what's zapping your energy.

We can compare our energy levels to, let's say, an air in a car tire. If the tire has no holes, it can keep the air inside for years. If the tire has a hole, even a tiny one, it will deflate with time and all your efforts to pump it up will be useless until you plug that hole.

The same applies to your energy level. Before deciding where to begin to increase it, I would recommend looking at your energy zappers first. No matter how strenuously energy boosting you do, the energy will just continue to drain until you plug your "holes".

Check out these energy zappers and see how many apply to you.


1 Lack of sleep

Sleep is a time for repairing and restoring and it is the true source of our energy. I belive poor night sleep is the biggest and fastest energy zapper in most people's lives. One bad night can ruin the next 24-48 hours.

When it comes to sleep, both quantity and quality matter. Lack of sleep, disrupted sleep, and irregular sleep partenns have a dire effect on energy levels, creativity, mental alertness, general wellbeing and health. People who are unable to sleep properly at night tend to be weary most of the time and lack the ability to concentrate.

What to do? Simply trying to go to bed earlier will usually fail. If you go to bed when you are not enough sleepy it takes a long time to fall asleep. The very attempt to force yourself to sleep actually awakes you, making it more difficult to sleep.

Go to bed when you are sleeppy and get up at the same time every morning. If you got not enough sleep one night, you will feel drowsy earlier and get more sleep the next night. If you are full of energy and aren't exhausted, you may need somewhat less sleep hours.

Read some tips on how to improve your night sleep on HealthAssit.


2 Weekend oversleep

Do you look forward to the weekend to sleep yourself out? Carrying a sleep debt throughout the week with the hopes of paying it off on the weekend is a bad strategy. Studies have found sleeping longer than usual on weekends can disrupt your body's natural sleep schedule (circadian rhythm)1.

What to do? I think the key here is to establish your sleep schedule and have a will-power to follow it on weekends.


3 Clutter, mess and disorganization

Our cluttered, disorganized and unpleasant surroundings can drain us of more energy than we realize. According to the American Demographic Society, Americans waste more than 9 million hours each day looking for lost and misplaced items!

Looking for lost or misplaced stuff is a huge physical drain. Being long looking for necessary thing adds emotional drain. And trying to remember where all things are is a big mental drain. Just being in a cluttered room makes a person tired. A cluttered environment tends to clutter your mind.

What to do? Clean your clutter and organize your environment. Give everything a storage place. Throw out items you no longer need or love. Some areas you might consider giving a clean-up: work-place, home, wardrobe, computer.


4 Procrastination: unfinished tasks and projects

Everything undone, incomplete or unresolved in your personal or professional life drains your energy. As long as affairs are left unfinished they continue to distract you.

Procrastination is quite toxic. I have noticed if there is something I have left undone it keeps running through my mind until it is done. This causes needless energy spending.

What to do? Try outsourcing your life. See which tasks can be eliminated or delegated. Decide what you aren't going to do. Focus on what is really important and can actually be done. Also, don't put off till tomorrow what you can do today.


5 Anger

Anger can be a powerful destructive force. It drains your energy and makes you waste your time in negative thinking.

Most people have some difficulty handling their anger. The problem is usually not the anger itself but the ways in which it is expressed. Some people express their anger in aggressive ways, such as breaking things, lashing out at others, exploding in rage, intimidating and offending. Others express it indirectly, in passive-aggressive ways like sarcasm, nagging or silence and withdrawal. All of these ways are destructive and simply don't work, since they just keep you stuck in the anger and drain your emotional, physical, and mental energy.

What to do? Of course there are exceptions: some people redirect anger towards building success for themselves, but on the whole anger is draining rather than invigorating. When you find yourself engaged in anger, change the focus.


6 Living beyond your means: Overspending

Living beyond your means is a persistent energy zapper. Trying to keep up with co-workers and friends who have a larger financial resource than you will certainly create financial trouble.

What to do? Sticking to the budget that fits your level of income can help prevent your energy from being zapped by worry how to pay bills each month. Know exactly how much you have to spend and use money wisely. When going out for shopping keep a list of items which you "really" need to buy and stick to your list. Develop plan for financial future and try to increase your source of income.

Having freedom from financial worry can certainly lead to the freedom to achieve success in many areas of life as well.


7 Information overload & addiction

Do you feel overwhelmed with the amount of information that enters your life in the form of media, books, magazines and e-mail? The information glut drains your time and your emotional energy. Worse, perhaps, it dulls your ability to think. Just because we have access to all the information in the world doesn't mean we can process it all.

Do you like blogs, e-mail and social networking sites to get the latest news and keep in touch? But that love can quickly turn into an obsession if you aren't careful.

What to do? You have to decide which information is important enough to read, watch, or pay attention to.

William Van Winkle observed, "Data is like food. A good meal is served in reasonably sized portions from several food groups. It leaves you satisfied but not stuffed. Likewise with information, we're best served when we can partake of reasonable, useful portions, exercising discretion in what data we digest and how often we seek it out."


8  Resentment: taking offence

Resentment drags you down and keeps you grasped by your past. In most cases where resentment takes place, the only person who suffers is the victim of the incident.

What to do? The only way the sufferer can get rid of the burden of resentment is forgiveness. Yea, this can be very difficult to achieve! But for as long as you continue to resent your offender, he or she will sap your joy for living and haunt your dreams at night.


9 Worrying & Control issues

We spend a lot of time and energy trying to control everything that goes on around us: events, people and situations. Some people feel an urge to fix every problem that comes up but it is impossible to create a perfect world.

Constant worrying drains your brain of energy and focusing power, and it is a waste of your precious time. This is one of the most difficult to get rid of since worrying is completely irrational, yet something so inherently human.

What to do? When you find yourself getting into the worry mode, ask yourself, "What's the worst that can happen?" Though usually the worst doesn't happen, this switch the power from worry and empowers you to come up with a plan. The energy waste is reduced, turning your force into a creative power.

Let go off things you can't control and focus on what you can! Ask yourself if there is some action you need to take. If there is no action you need to take, then say to yourself: "There is nothing I need to do about this right now, so there's no point in focusing on it." and switch your attention elsewhere.


10 Gossiping

People waste so much time, and create a negative environment by gossiping. It is a real energy drain to discuss others negatively. In fact, next time you gossip, take notice how your energy is lower than before you gossiped.

What to do? If you find yourself in a conversation with a gossip, although you may have no other choice but to listen, do not engage. When there is a break in conversation try to change the subject.


11 "Energy vampires"

Did you ever talk to someone and felt tired, drained, depressed and exhausted afterwards? We often call such persons "Toxic people" or "Energy vampires". They suck positive energy out of you and leave feeling so mentally, emotionally, spiritually, and physically drained.

Toxic people are those who complain or grumble all the time, constantly in need for help, advice, sympathy, or confidence-boosting. They always expect the worse to happen. They encourage you to have feelings of guilt, inadequacy or inferiority. They blame others, spoil for a fight, and provoke a quarrels.

However, there are other, more subtle toxic people. Deliberate "energy vampires" may be very appealing, charming, highly inventive or compellingly persuasive.

What to do? One of the first things to do is to be aware of who the energy vampires are in your life. Try to avoid toxic peole if possible or limit time with them. Whenever the negative talk starts just smile and don't say anything. The less you pay attention to them, the less they'll affect you.


12 Poor diet

When fast food and processed food is your main diet your body is not provided with enough vital nutrients such as vitamins, minerals, fiber, and essencial fatty acids. You simply don't get what you need. Low levels of B-vitamins, potassium, iron, and iodine contribute to fatigue.

Sugary food may promise a quick rush of energy but are followed by an energy crash. These foods trigger a large output of insulin, which lowers blood sugar and leaves you feeling sluggish.

Too much food is just as dangerous for your energy as too little food. Too many kilocalories will leave you lethargic. Too few and you're deserting without the fuel and nutrients you need.

Waiting too long between meals can also sap your energy. If you skip meals, your body slows the metabolic rate and starts conserving energy because it lacks nutrients.

What to do? Eat healthy! Reduce the amount of processed foods. Focus on increasing fruits, vegetables, whole grains, fish, low fat dairy products and lean meats.


13 Overwork

Being chronically overworked can seriously drain energy reserves. When your job extends over working hours, the things that could recharge your energy battery suffer as well. You get less sleep, less rest, and load up on caffeine.

What to do? It's important to seek a proper work-life balance in order to maintain energy levels. Work to live, don't live to work.


14 Endless "to-do" list

Too many commitments is extremely exhausting. Often, just thinking about what you have to do is draining. In addition to the physical force that chores like cleaning the house, cooking, and grocery store shopping demand from you, they drain your time and energy without giving much joy.

What to do? Simplify your to-do list up to the few essential tasks. Organise your list - prioritise which ones you think should be done first. If something can be delegated to someone else, then do it.

Also, make sure that once you complete the task, it's done properly. This helps to avoid going back and re-do anything.


15 Lack of exercise

Lack of exercise = lack of energy. It's a downward cycle: If you don't exercise, you can’' be fit, and if you're not fit, you won't have the energy to exercise.

 

Exercise causes release of chemicals called endorphins into your blood stream. These chemicals give you a feeling of happiness and positively affect your overall sense of well-being.

What to do? Even though it seems like exercise might deplete your last remaining energy reserves, it's actually the best way to beat fatigue and feel refreshed.


Sources & References

• 1. Yang CM, Spielman AJ, D'Ambrosio P, Serizawa S, Nunes J, Birnbaum J. Melatonin prevents the phase delay associated with a delayed weekend sleep pattern. Sleep. 2001 May 1;24(3):272-81. Pubmed

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How Music Affects Us and Promotes Health

Music is one of the few activities that involves using the whole brain. It is intrinsic to all cultures and can have surprising benefits not only for learning language, improving memory and focusing attention, but also for physical coordination and development.

Of course, music can be distracting if it's too loud or too jarring, or if it competes for our attention with what we're trying to do. But for the most part, exposure to many kinds of music has beneficial effects:


1 Music heals

Effective therapy for pain

Overall, music does have positive effects on pain management. Music can help reduce both the sensation and distress of both chronic pain and postoperative pain.

Listening to music can reduce chronic pain from a range of painful conditions, including osteoarthritis, disc problems and rheumatoid arthritis, by up to 21% and depression by up to 25%, according to a paper in the latest UK-based Journal of Advanced Nursing29.

Music therapy is increasingly used in hospitals to reduce the need for medication during childbirth, to decrease postoperative pain and complement the use of anesthesia during surgery30.
There are several theories about how music positively affects perceived pain:

• 1. Music serves as a distractor
• 2. Music may give the patient a sense of control
• 3. Music causes the body to release endorphins to counteract pain
• 4. Slow music relaxes person by slowing their breathing and heartbeat

Reducing blood pressure

By playing recordings of relaxing music every morning and evening, people with high blood pressure can train themselves to lower their blood pressure - and keep it low31. According to research reported at the American Society of Hypertension meeting in New Orleans, listening to just 30 minutes of classical, Celtic or raga music every day may significantly reduce high blood pressure.

Medicine for the heart

Music is good for your heart. Research shows that it is musical tempo, rather than style. Italian and British researchers32 recruited young men and women, half of whom were trained musicians. The participants slipped on head phones and listened to six styles of music, including rap and classical pieces, with random two-minute pauses. As the participants kicked back and listened, the researchers monitored their breathing, heart rates and blood pressure. The participants had faster heart and breathing rates when they listened to lively music. When the musical slowed, so did their heart and breathing rates. Some results were surprising. During the musical pauses, heart and breathing rates normalized or reached more optimal levels. Whether or not a person liked the style of music did not matter. The tempo, or pace, of the music had the greatest effect on relaxation.

Speeds Post-Stroke Recovery

A daily portion` of one's favorite pop melodies, classical music or jazz can speed recovery from debilitating strokes, according to the latest research. When stroke patients in Finland listened to music for a couple of hours each day, verbal memory and attention span improved significantly compared to patients who received no musical stimulation, or who listened only to stories read out loud, the study reports33.

Chronic headaches & migraine remedy

Music can help migraine34 and chronic headache35 sufferers reduce the intensity, frequency, and duration of the headaches.

Music boosts immunity

Music can boost the immune function. Scientists explain that a particular type of music can create a positive and profound emotional experience, which leads to secretion of immune-boosting hormones22. This helps contribute to a reduction in the factors responsible for illness. Listening to music or singing can also decrease levels of stress-related hormone cortisol. Higher levels of cortisol can lead to a decreased immune response23-24.


2 Effects of music on the brain

Music enhances intelligence, learning and IQ

The idea that music makes you smarter received considerable attention from scientists and the media. Listening to music or playing an instrument can actually make you learn better. And research confirms this.

Music has the power to enhance some kinds of higher brain function:

• Reading and literacy skills11-13
• Spatial-temporal reasoning14-15
• Mathematical abilities16-17 - Even children with attention deficit/hyperactivity disorder benefit in mathematics tests from listening to music beforehand.
• Emotional intelligence

The Mozart effect

Earlier it has been thought that listening to classical music, particularly Mozart, enhances performance on cognitive tests. However, recent findings18 show that listening to any music that is personally enjoyable has positive effects on cognition.

Music improves memory performance

The power of music to affect memory is quite intriguing. Mozart's music and baroque music, with a 60 beats per minute beat pattern, activates the left and right brain. The simultaneous left and right brain action maximizes learning and retention of information. The information being studied activates the left brain while the music activates the right brain. Also, activities which engage both sides of the brain at the same time, such as playing an instrument or singing, cause the brain to be more capable of processing information.

Listening to music facilitates the recall of information19.      

Researchers have shown that certain types of music are a great "keys" for recalling memories. Information learned while listening to a particular song can often be recalled simply by "playing" the songs mentally.

Musical training has even better effect than just listening to classical music. There is clear evidence20, that children who take music lessons develop a better memory compared with children who have no musical training.

Note: For learning or memory performance, it's important that music doesn't have a vocal component; otherwise you're more likely to remember the words of the background song than what you're supposed to be recalling.

Music improves concentration and attention

Easy listening music or relaxing classics improves the duration and intensity of concentration in all age groups and ability levels. It's not clear what type of music is better, or what kind of musical structure is necessary to help, but many studies have shown significant effects21.


3 Music improves physical performance

Music improves athletic performance

Choosing music that motivates you will make it easier to start moving, walking, dancing, or any other type of exercise that you enjoy. Music can make exercise feel more like recreation and less like work. Furthermore, music enhances athletic performance6-8! Anyone who has ever gone on a long run with their iPod or taken a particularly energetic spinning class knows that music can make the time pass more quickly.
The four central hypotheses explaining music's facilitation of exercise performance include:

• Reduction in the feeling of fatigue
• Increase in levels of psychological arousal
• Physiological relaxation response
• Improvement in motor coordination

Music improves body movement and coordination

Music reduces muscle tension and improves body movement and coordination25-26. Music may play an important role in developing, maintaining and restoring physical functioning in the rehabilitation of persons with movement disorders.


4 Music helps to work more productively

Fatigue fighter

Listening to upbeat music can be a great way to find some extra energy. Music can effectively eliminate exercise-induced fatigue9 and fatigue symptoms caused by monotonous work10.
Keep in mind that listening to too much pop and hard rock music can make you more jittery than energized. Vary what you listen to and find out what type of music is most beneficial for you. You could try classical music one day, pop the next day and jazz the third.

Music improves productivity

Many people like to listen to music while they work and I am certainly one of them. How about you? Did you know you can perform better at your work with music? Whilst there may be many reasons for wishing to listen to music in the workplace, it really improves your productivity27!
According to a report in the journal Neuroscience of Behavior and Physiology28, a person's ability to recognize visual images, including letters and numbers, is faster when either rock or classical music is playing in the background.


5 Music calms, relaxes and helps to sleep

Relaxing music induces sleep
Relaxing classical music is safe, cheap and easy way to beat insomnia1. Many people who suffer from insomnia find that Bach music helps them. Researchers have shown that just 45 minutes of relaxing music before bedtime can make for a restful night2.
Relaxing music reduces sympathetic nervous system activity, decreases anxiety, blood pressure, heart and respiratory rate and may have positive effects on sleep via muscle relaxation and distraction from thoughts.

Music reduces stress and aids relaxation

Listening to slow, quiet classical music, is proven to reduce stress3. Countless studies have shown that music's relaxing effects can be seen on anyone, including newborns.
   
One of the great benefits of music as a stress reliever is that it can be used while you do your usual deeds so that it really doesn't take time.

How does music reduces stress?

• Physical relaxation. Music can promote relaxation of tense muscles, enabling you to easily release some of the tension you carry from a stressful day.
• Aids in stress relief activities. Music can help you get "into the zone" when practicing yoga, self hypnosis or guided imagery, can help you feel energized when exercising and recover after exercising, help dissolve the stress when you're soaking in the tub.
• Reduces negative emotions. Music, especially upbeat tunes, can take your mind off what stresses you, and help you feel more optimistic and positive. This helps release stress and can even help you keep from getting as stressed over life's little frustrations in the future. Researchers discovered4 that music can decrease the amount of the cortisol, a stress-related hormone produced by the body in response to stress.

6 Music improves mood and decreases depression

Prescription for the blues

Music's ability to "heal the soul" is the stuff of legend in every culture. Many people find that music lifts their spirits. Modern research tends to confirm music's psychotherapeutic benefits5. Bright, cheerful music (e.g. Mozart, Vivaldi, bluegrass, Klezmer, Salsa, reggae) is the most obvious prescription for the blues.

References

• 1. Harmat L, Taka'cs J, Bo'dizs R. Music improves sleep quality in students. J Adv Nurs. 2008 May;62(3):327-35. PubMed
• 2. Lai HL, Good M. Music improves sleep quality in older adults. J Adv Nurs. 2005 Feb;49(3):234-44.
• 3. Labbe' E, Schmidt N, Babin J, Pharr M. Coping with stress: the effectiveness of different types of music. Appl Psychophysiol Biofeedback. 2007 Dec;32(3-4):163-8. PubMed
• 4. Khalfa S, Bella SD, Roy M, Peretz I, Lupien SJ. Effects of relaxing music on salivary cortisol level after psychological stress. Ann N Y Acad Sci. 2003 Nov;999:374-6. PubMed
• 5. Maratos AS, Gold C, Wang X, Crawford MJ. Music therapy for depression. Cochrane Database Syst Rev. 2008 Jan 23;(1):CD004517. Review. PubMed
• 6. Simpson SD, Karageorghis CI. The effects of synchronous music on 400-m sprint performance. J Sports Sci. 2006 Oct;24(10):1095-102. PubMed
• 7. Edworthy J, Waring H. The effects of music tempo and loudness level on treadmill exercise. Ergonomics. 2006 Dec 15;49(15):1597-610. PubMed
• 8. Copeland BL, Franks BD. Effects of types and intensities of background music on treadmill endurance. J Sports Med Phys Fitness. 1991 Mar;31(1):100-3. PubMed
• 9. Jing L, Xudong W. Evaluation on the effects of relaxing music on the recovery from aerobic exercise-induced fatigue. J Sports Med Phys Fitness. 2008 Mar;48(1):102-6. PubMed
• 10. Ladenberger-Leo E. Effect of music on the general feeling of persons performing monotonous work. Med Pr. 1986;37(6):347-52. PubMed
• 11. Besson M, Schon D, Moreno S, Santos A, Magne C. Influence of musical expertise and musical training on pitch processing in music and language. Restor Neurol Neurosci. 2007;25(3-4):399-410. PubMed
• 12. Register D. The effects of an early intervention music curriculum on prereading/writing. J Music Ther. 2001 Fall;38(3):239-48. PubMed
• 13. Overy K. Dyslexia and music. From timing deficits to musical intervention. Ann N Y Acad Sci. 2003 Nov;999:497-505. PubMed
• 14. Spatial-Temporal Task Performance Jausovec N, Jausovec K, Gerlic I. The influence of Mozart's music on brain activity in the process of learning. Jausovec N, Jausovec K, Gerlic I. Clin Neurophysiol. 2006 Dec;117(12):2703-14. PubMed
• 15. Sarnthein J, vonStein A, Rappelsberger P, Petsche H, Rauscher FH, Shaw GL. Persistent patterns of brain activity: an EEG coherence study of the positive effect of music on spatial-temporal reasoning. Neurol Res. 1997 Apr;19(2):107-16. PubMed
• 16. Schmithorst VJ, Holland SK. The effect of musical training on the neural correlates of math processing: a functional magnetic resonance imaging study in humans. Neurosci Lett. 2004 Jan 16;354(3):193-6. PubMed
• 17. Rauscher FH, Shaw GL, Levine LJ, Wright EL, Dennis WR, Newcomb RL. Music training causes long-term enhancement of preschool children's spatial-temporal reasoning. Neurol Res. 1997 Feb;19(1):2-8. PubMed
• 18. Schellenberg EG, Hallam S. Music listening and cognitive abilities in 10- and 11-year-olds: the blur effect. Ann N Y Acad Sci. 2005 Dec;1060:202-9. PubMed
• 19. Mammarella N, Fairfield B, Cornoldi C. Does music enhance cognitive performance in healthy older adults? The Vivaldi effect. Aging Clin Exp Res. 2007 Oct;19(5):394-9. PubMed
• 20. Ho YC, Cheung MC, Chan AS. Music training improves verbal but not visual memory: cross-sectional and longitudinal explorations in children. Neuropsychology. 2003 Jul;17(3):439-50. PubMed
• 21. Patston LL, Hogg SL, Tippett LJ. Attention in musicians is more bilateral than in non-musicians. Laterality. 2007 May;12(3):262-72. PubMed
• 22. Kuhn D. The effects of active and passive participation in musical activity on the immune system as measured by salivary immunoglobulin A (SIgA). J Music Ther. 2002 Spring;39(1):30-9. PubMed
• 23. le Roux FH, Bouic PJ, Bester MM. The effect of Bach's magnificat on emotions, immune, and endocrine parameters during physiotherapy treatment of patients with infectious lung conditions. J Music Ther. 2007 Summer;44(2):156-68. PubMed
• 24. Kreutz G, Bongard S, Rohrmann S, Hodapp V, Grebe D. Effects of choir singing or listening on secretory immunoglobulin A, cortisol, and emotional state. J Behav Med. 2004 Dec;27(6):623-35. PubMed
• 25. Bernatzky G, Bernatzky P, Hesse HP, Staffen W, Ladurner G. Stimulating music increases motor coordination in patients afflicted with Morbus Parkinson. Neurosci Lett. 2004 May 6;361(1-3):4-8. PubMed
• 26. Rosenkranz K, Williamon A, Rothwell JC. Motorcortical excitability and synaptic plasticity is enhanced in professional musicians. J Neurosci. 2007 May 9;27(19):5200-6. PubMed
• 27. Fox JG, Embrey ED. Music - an aid to productivity. Appl Ergon. 1972 Dec;3(4):202-5. PubMed
• 28. Pavlygina RA, Frolov MV, Davydov VI, Milovanova GB, Sulimov AV. Recognition of visual images in a rich sensory environment: musical accompaniment. Neurosci Behav Physiol. 1999 Mar-Apr;29(2):197-204. PubMed
• 29. Siedliecki SL, Good M. Effect of music on power, pain, depression and disability. J Adv Nurs. 2006 Jun;54(5):553-62.
• 30. Nilsson U, Unosson M, Rawal N. Stress reduction and analgesia in patients exposed to calming music postoperatively: a randomized controlled trial. Eur J Anaesthesiol. 2005 Feb;22(2):96-102. PubMed
• 31. Teng XF, Wong MY, Zhang YT. The effect of music on hypertensive patients. Conf Proc IEEE Eng Med Biol Soc. 2007;2007:4649-51 PubMed
• 32. Bernardi L, Porta C, Sleight P. Cardiovascular, cerebrovascular, and respiratory changes induced by different types of music in musicians and non-musicians: the importance of silence. Heart. 2006 Apr;92(4):445-52. PubMed
• 33. Sarkamo T, Tervaniemi M, Laitinen S, Forsblom A, Soinila S, Mikkonen M, Autti T, Silvennoinen HM, Erkkila J, Laine M, Peretz I, Hietanen M. Free Full Text Music listening enhances cognitive recovery and mood after middle cerebral artery stroke. Brain. 2008 Mar;131(Pt 3):866-76. PubMe
• 34. Oelkers-Ax R, Leins A, Parzer P, Hillecke T, Bolay HV, Fischer J, Bender S, Hermanns U, Resch F. Butterbur root extract and music therapy in the prevention of childhood migraine: an explorative study. Eur J Pain. 2008 Apr;12(3):301-13. PubMed
• 35. Risch M, Scherg H, Verres R. [Music therapy for chronic headaches. Evaluation of music therapeutic groups for patients suffering from chronic headaches. Schmerz. 2001 Apr;15(2):116-25. German. PubMed

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How to Raise Metabolism

What's the magical formula to achieve your weight goals? Everyone is looking for the easy diet or pill to lose extra pounds. With all the media hype about new products and diets, it’s easy to forget the basics.

Weight maintenance is really a simple matter of energy balance. Energy balance is achieved when "energy in" is equivalent to "energy out".

"Energy in" comes from food you consume each day, whereas "energy out" is the number of calories you expend each day.

Eating fewer calories than you expend results in weight loss, whereas consuming more than you expend results in weight gain.

Three factors that have an impact on your energy expenditure are:

• Basal metabolic rate - the number of calories the body needs to maintain body functions while at rest.
• Thermic effect of food - the number of calories required to digest, absorb, transport, and store food.
• Physical activity - the number of calories expended during daily activity, lifestyle and exercise.

Is there anything you can do about it? Are there things you can do to help boost your body's calorie-burning power? Let's try to figure it out.


1 Factors Affecting Thermic Effect of Food You Eat

Thermic effect of food (TEF) is the energy you use to eat, digest and metabolise food. Diet induced thermogenesis is different for each nutrient and represents about 10% of the total amount of energy ingested over 24 hours.

• Fats have thermic effect approximately 3%. Dietary fat is very easy to process.
• Carbohydrates induced thermogenic response is about 7%.
• Proteins are hard to process. Protein is the most thermogenic nutrient, with the thermic effect close to 30%.

Regular eating habit

There is good evidence that frequency of food intake has effects on metabolism and therefore very likely in the long term on weight, all other things being equal.

Studies have found that irregular meal frequency may lead to obesity over time. Researchers who compared the effect of eating anywhere from three to nine meals per day and regularly eating six times per day found that irregular patterns produced a lower TEF12.


Hot spicy foods

Hot spicy foods can really spice things up. These thermogenic herbs and spices are: chilli pepper, horseradish, mustard, cinnamon, fennel seed, garlic, ginger, ginseng, guarana, and turmeric.
Some studies have shown hot pepper and very spicy foods can increase metabolism by about 20% for about 30 minutes. A study9 in 2003 evaluated 10 Thai women and their glucose response after a glucose drink and their metabolic rate with and without 5 g of fresh chili pepper. The chili pepper increased the metabolic rate above resting metabolic rate. There was also an immediate increase of 20 percent in the metabolic rate within a few minutes of taking the chili pepper.


Protein

Protein has recently received a lot of attention with new research showing its satiating ability as well as its thermogenic fat burning characteristics.

There is clear evidence8 that protein exerts an increased thermic effect when compared to fat and carbohydrate. A main reason for the difference may be due to the fact that the body has no storage capacity for protein. The increased amount of energy attributable to this thermic effect is probably too small to have a visible effect on weight loss in the short term, but over periods of months or years, this difference may become significant, both clinically and statistically. Evidence is also convincing that higher protein diets increase satiety when compared to lower protein diets.

The Danish researchers conducted a study6 comparing the effects of pork-meat protein, soy protein and carbohydrates on a 24-hour energy expenditure with young, healthy, overweight and mildly obese men in a randomized, single blind, three-way crossover study lasting four days. The study concluded substituting 17 to 18 percent of the carbohydrate energy with pork meat or soy protein produced 3 percent higher 24-hour energy expenditure. The animal protein in the pork meat produced 2 percent higher 24-hour energy expenditure than the soy protein.

Another study7 looked for differences in thermogenesis and macronutrient oxidation between lean and obese women. Lean and obese women were studied on two occasions, one week apart. In one visit, they consumed a protein-rich meal; in the other visit, a fat-rich meal. The two meals were isocaloric, of equal volume and given in random order. Thermogenesis was not significantly different between lean and obese women after eating the protein-rich or the fat-rich meal. However it was significantly higher, by almost three-fold, after consumption of the protein-rich meal in comparison with the fat-rich meal in both study groups.


Amazing Water thermogenic effect

Drink lots of water! You've heard it so many times, isn't it?
But now comes scientific evidence that water drinking really does help you to boost your metabolic rate - the rate at which calories are burned.

Researchers in Germany report that water consumption increases the rate at which people burn calories. The impact is modest and the findings are preliminary, but the researchers say their study could have important implications for weight-control programs.

German scientists1 tracked energy expenditures among 7 men and 7 women who were healthy and not overweight. After drinking approximately 17 ounces of water, the subjects' metabolic rates increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes.

The researchers estimate that over the course of a year, a person who increases water consumption by 1.5 liters a day would burn an extra 17,400 calories, for a weight loss of approximately five pounds. They note that up to 40% of the increase in calorie burning is caused by the body's attempt to heat the ingested water.

Recent study demonstrated, that this thermic effect is not seen with ingestion of salt-containing fluids. Scientists suggest that the water-drinking induced increase of energy expenditure may be explained by stimulation of osmosensitive structure5.


The world's healthiest drink - Green Tea

There is strong evidence that green tea has thermogenic properties (boosting the number of calories used by the body) and promotes weight loss, especially when combined with increased physical activity and a healthy diet.

Both caffeine and catechin polyphenols in green tea aid in stimulating the metabolism. Scientists have found that green tea thermogenic effect cannot be completely attributed to its caffeine content because the effect of green tea is greater than an equivalent amount of caffeine4.

Green tea polyphenols are known to promote weight loss by increasing the metabolism of fats by the liver (thermogenic effect), inhibiting lipase (fat absorption enzyme) in the digestive tract, and providing a feeling of satiety and fullness3. Recent high-quality study2 demonstrated that green tea can reduce body weight in obese persons by increasing energy expenditure and fat oxidation.


2 Factors Affecting Basal Metabolic Rate

Basal Metabolic Rate (or resting metabolic rate) is the mimimal caloric requirement needed to maintain all your internal physiological functions at complete rest. This is the amount of energy your body would burn if you slept all day (24 hours).

Basal Metabolic Rate accounts for approximately 65-70% of your total daily calorie needs, but this figure varies due to different factors.

Let's look at several key factors that affect BMR:

Body composition (Muscle-to-Fat Ratio)

Body composition is important factor which determines rate of metabolism. Body composition is the difference between total lean weight compared to fat weight.

It is a simple fact that muscle burns more calories than fat does - even while at rest. Muscle tissue is about 8 times more metabolically demanding than fat. A higher percentage of lean body weight (muscles) results in a higher metabolism compared to individuals of the same weight with a lower percentage.

An interesting point is the fatter person will burn almost the same amount of calories during exercise but the leaner person burns more calories at rest.

Age

In youth, the BMR is higher. As we age, our calorie needs decrease. On average it drops 2% each decade.

After 30 years of age there is usually a gradual decline in lean body weight and an increase in fat weight although this is mainly due to hormonal changes. A decline in our metabolic rate can also be attributed to a gradual change in lifestyle which is one thing we can control. It is interesting to note that regular exercise in adulthood will slow the rate at which lean weight is lost and help keep an optimum metabolism.

When it comes to aging and muscle loss, "if you don't use it, you're going to lose it. " So, use it!

Body size and weight

The more weight you carry, the faster your metabolism is likely running. The fact is that the extra weight causes your body to work harder just to sustain itself at rest, so in most instances, the metabolism is always running a bit faster.

That's one reason it's almost always easiest to lose weight at the start of a diet, and harder later on. When you are very overweight your metabolism is already so high that any small cut in calories will result in an immediate weigh loss.

Then, when you lose significant amounts of body fat and muscle, your body needs fewer calories to sustain itself. That helps explain why it's so easy to regain weight after you have worked to lose it.

Dieting, Fasting, Starvation

Dieting, fasting, or malnutrition all result in a lowering of BMR. When you restrict calories too low your metabolism slows down. Your body slows down in order to adapt to the lower calorie intake so it can function with less fuel. And, it actually begins holding on to every calorie you eat and storing it as fat. This is why people who diet, usually gain back their weight once they start eating normally again.

The negative effect of dieting on metabolic rate can be offset with a positive effect from increased physical activity.

Weather or environmental temperature

Both the heat and cold raise the BMR. If we are too cold we shiver. Shivering burns up much energy from the constant contraction and relaxation of muscle cells trying to produce heat to maintain body temperature. When we are hot we also burn more energy through the process of sweating.

Psychological state, stress

Stress hormones can raise the BMR. Stress and anxiety can cause a rapid increase in energy expenditure. When a person is in state of high alert, stress hormones circulate the blood and communicate to cells to break down energy stores ready to provide a greater supply of energy if needed.

Thyroid hormone thyroxine

The thyroid hormone thyroxine regulates the basal metabolic rate. People with an under-active thyroid gland tend to be sluggish and overweight.

Genes

Some people have a naturally faster metabolism.

Gender

Generally, men have faster metabolisms than women because they tend to be larger and have less body fat.

Growth

Children and pregnant women have higher BMR's.

Fever

Fevers can raise the BMR.

So what factors can you control?

• Build lean body mass. People who have more muscles on their bodies burn more calories just sitting or sleeping than people who have more fat on their bodies.
• Avoid restrictive diets. Your body slows down in order to adapt to the lower calorie intake

3 Energy Expended During Daily Activity

Physical activity includes the calories you spend during normal daily activities (such as walking, driving, or household chores) as well as the calories you spend during purposeful exercise sessions (like jogging, swimming, and resistance training).

The calories burned in physical activity varies widely, but it usually accounts for about 20-30% of the total daily calorie needs.

Exercise is a key ingredient to increase metabolism. The aerobic workouts burn more calories in the short term, and weight training builds the muscles that will boost your metabolism in the long run.
During heavy physical exertion, the muscles may burn through as much as 3,000kJ (717 kcal) per hour. Energy used during exercise is the only form of energy expenditure that you have any control over.

Other important things to consider for permannent results

Slow down when eating. It takes 10-20 minutes for your brain to get the message from your stomach that you've had enough to eat. If you eat too fast, you'll exceed your calorie needs before you even realize you're full!


4 Fiberouse Foods

Dietary fiber is a group of very complex carbohydrates - found mostly in plants - whose chemical structure prevents them from being digested by humans. Although some metabolism of fiber (by certain bacteria) occurs in the intestines, we lack the digestive enzymes needed to break down the bonds that hold together fiber's sugar units. Therefore, fiber cannot be converted to glucose and contributes no calories to our diet. Most dietary fiber passes through the intestinal tract undigested.

Fiber helps you to feel full longer without adding calories, so fiber helps you to lose weight and maintain that weight loss. Eating enough fiber will also help to control blood sugar and will keep your energy levels high.

High fiber foods:

• Vegetables: asparagus, artichoke, beets, broccoli, brussels sprouts, carrots, cauliflower, green peas, spinach, turnip, celery
• Fruits: apple, apricot, fig, orange, peach, pear, plum, prune, raspberries, strawberries, mango, date
• Legumes: black beans, black-eyed peas, kidney beans, lentils, pinto beans, navy beans
• Grains: barley, wheat bran, oatmeal, brown rice
• Nuts and seeds: sunflower seeds, almonds, pistachio nuts

5 Apples & Pears

Although apples and pears are not "metabolism boosters" in the literal sense, these fruits are worthy of notice as may really aid in weight loss.

The evidence supporting the use low-energy-dense fruits for weight loss comes from clinical interventions.

Brazilian researchers, studying the impact of fruit intake on weight loss, found that overweight women who added just three apples or three pears a day to their diet lost more weight on a low-calorie diet than women who added oat cookies11. All groups consumed exactly the same calories, with a diet consisting of 55% carbohydrates, 15% protein and 30% fat.


6 Satiety index

Satiety index determines the ability of specific foods to create satiety, a feeling of fullness.
"Satiety Index" diet concept was developed by Australian researcher Dr. Susanne Holt at the University of Sydney10. It was developed by having participants come in the morning and eat 240-calorie portions of a specific food. Then they rated their feelings of hunger every 15 minutes, and over the next two hours, participants could eat as much as the liked, all under the observation of researchers.

Why should you care about the satiety index? Some foods fill your stomach faster and/or remain in your stomach longer, and therefor do a better job of holding off hunger.

Using white bread as the baseline of 100, researchers scored 38 different foods that were given to the participants. Foods scoring higher than 100 were judged to be more satisfying than white bread, while those under 100 were less satisfying. Foods that have a higher satiety index keep hunger down longer, and would be better choices for those who want to lose weight.

All are compared to white bread, ranked as "100"
Bakery Products
Croissant	47
Cake	65
Doughnut	68
Cookies	120
Crackers	127
Snacks and Confectionar
Peanuts	84
Yoghurt	88
Crisps	91
Ice cream	96
Jellybeans	118
Popcorn	154
Breakfast Cereals
Muesli	100
Honeysmacks	132
All Bran	151
Porridge/Oatmeal	209
White bread
Carbohydrate Rich Foods	100
French fries	116
White pasta	119
Brown Rice	132
White rice	138
Grain bread	154
Brown pasta	188
Potatoes	323
Protein Rich Foods
Lentils	133
Cheese	146
Eggs	150
Baked beans	168
Beef	176
Fish	225
Fruits
Bananas	118
Grapes	162
Apples	197
Oranges	202

Roughly speaking, the more fibre, protein and water a food contains, the longer it will satisfy. Ironically, the tastiest foods—those high in sugar and fat, like sweet bakery products—were the least satiating.

Bottom Line

For permanent success, you need to make small, healthy changes in your eating and activity patterns that you can live with forever.

Sources & References

• 1. Water-induced thermogenesis. Boschmann M, Steiniger J, Hille U, Tank J, Adams F, Sharma AM, Klaus S, Luft FC, Jordan J. The Journal of Clinical Endocrinology and Metabolism. 2003 Dec;88(12):6015-9.
• 2. Auvichayapat P, Prapochanung M, Tunkamnerdthai O, Sripanidkulchai BO, Auvichayapat N, Thinkhamrop B, Kunhasura S, Wongpratoom S, Sinawat S, Hongprapas P. Effectiveness of green tea on weight reduction in obese Thais: A randomized, controlled trial. Physiol Behav. 2007 Oct 18 PubMed
• 3. Dulloo AG, Duret C, Rohrer D, Girardier L, Mensi N, Fathi M, Chantre P, Vandermander J. Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr. 1999 Dec;70(6):1040-5. PubMed
• 4. Dulloo AG, Seydoux J, Girardier L, Chantre P, Vandermander J. Green tea and thermogenesis: interactions between catechin-polyphenols, caffeine and sympathetic activity. Int J Obes Relat Metab Disord. 2000 Feb;24(2):252-8.
• 5. Boschmann M, Steiniger J, Franke G, Birkenfeld AL, Luft FC, Jordan J: Water drinking induces thermogenesis through osmosensitive mechanisms. Journal of Clinical Endocrinology & Metabolism 92: 3334–3337, 2007
• 6. Mikkelsen, PB et al. “Effect of fat-reduced diets on 24-h energy expenditure: comparisons between animal protein, vegetable protein, and carbohydrate” American Journal of Clinical Nutrition. 2007;72(5):1135-41.
• 7. Tentolouris, N et al. “Diet-induced thermogenesis and substrate oxidation are not different between lean and obese women after two different isocaloric meals, one rich in protein and one rich in fat.” Metabolism. 2008;57(3):313-20. PubMed
• 8. Halton TL, Hu FB.The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004 Oct;23(5):373-85.
• 9. Chaiyata P, Puttadechakum S, Komindr S. “Effect of chili pepper (Capsicum frutescens) ingestion on plasma glucose response and metabolic rate in Thai women.” J Med Assoc Thai 2003;86(9):854-60. PubMed
• 10. Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995 Sep;49(9):675-90. PubMed
• 11. Weight loss associated with a daily intake of three apples or three pears among overweight women. Conceição de Oliveira M, Sichieri R, Sanchez Moura A. Nutrition. 2003 Mar;19(3):253-6.
• 12. Farshchi HR, Taylor MA, Macdonald IA. Decreased thermic effect of food after an irregular compared with a regular meal pattern in healthy lean women. Int J Obes Relat Metab Disord. 2004 May;28(5):653-60. PubMed

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Interesting Facts About Antibiotics

Antibiotics are the first line of defense against many infections. Since penicillin was introduced in the 1940s, scientists have developed more than 150 antibiotics to help stop the spread of infectious diseases.

The ability of antibiotics to cure previously fatal infectious diseases has led to the notion that they are ‘miracle drugs’ with ‘powers’ that widely exceed those which can be attributed to their actual pharmacological properties. In most developed countries, antibiotics are the second most widely used class of drugs after simple analgesics.

But although these drugs have saved millions of lives, the misuse of antibiotics has caused problems.


1 Virtually all types of antibiotics act only on replicating bacteria.

Antibiotics are generally active against multiplying bacteria, but are much less effective against non-replicating (latent) bacteria.


2 Antibiotics can't distinguish between the "good" and the "bad" bacteria

There is a delicate balance of billions of bacteria inside our digestive tract. Bifido bacteria in the large intestine and acidophilus in the small intestine and vagina protect against infection by yeast and other bad bacteria. Also "friendly" bacteria found on the skin protect against bad bacteria, yeast and fungal infections. Continued use of antibiotics, especially broad-spectrum antibiotics, can seriously disrupt the normal ecology of the body and render anyone more susceptible to pathogenic (disease causing) bacteria, yeast, viral and parasitic infection.


3 The worst thing one can do is to take only a few of the antibiotic prescribed

Shortened course of antibiotics often wipes out only the most vulnerable bacteria, while allowing relatively resistant bacteria to survive.

Naturally, you'll begin to feel better quickly. Then most people either forget to take pills, or stop taking them intentionally because they think the infection is gone. When this happens, the weakest bacteria are killed first. But when pills are not taken long enough, the heartier bacteria are not killed. Not only do they survive, but since they have "seen" the antibiotic, they can change their structure so that antibiotic will not kill them in the future.


4 How antibiotic resistance happens?

Bacterial resistance to antibiotics is produced by changes in the bacterium’s DNA, called ‘Mutations’. One bacterium with a mutation can survive the antibiotic and reproduces millions more with the same resistance within the space of a day.

Antibiotic resistance results from gene action. Bacteria acquire genes conferring resistance in any of three ways:

• In spontaneous DNA mutation, bacterial DNA may mutate spontaneously. Drug-resistant tuberculosis arises this way.
• In a form of microbial sex called transformation, one bacterium may take up DNA from another bacterium. Penicillin-resistant gonorrhea results from transformation.
• Most frightening, however, is resistance acquired from a small circle of DNA called a plasmid that can flit from one type of bacterium to another. A single plasmid can provide a slew of different resistances. In 1968, 12,500 people in Guatemala died in an epidemic of Shigella diarrhea. The microbe harbored plasmid-carrying resistances to four antibiotics!

5 Antibiotics are not completely metabolized in the body and are released as active compounds into the environment

Many antibiotics are stable chemical compounds that are not broken down in the body, but remain active long after being excreted. At present, antibiotics make a considerable contribution to the growing problem of active medical substances circulating in the environment. Only little is known about the occurrence, fate, effects and risks associated with the release of antibiotics and other drugs into the environment (after being used in human).


6 Bacteria subsisting on antibiotics

Scientists found several strains of bacteria in the soil wich can not only tolerate antibiotics, but can actually make a meal of the world's most potent antibiotics5. This phenomenon suggests that this unappreciated reservoir of antibiotic-resistance determinants can contribute to the increasing levels of multiple antibiotic resistance in pathogenic bacteria.


7 The dosage is a very important factor in antibiotic effectiveness

If the dosage of the antibiotic is not adequate, it will not be effective for treatment of the infection and bacteria are more likely to develop resistance. This is because the bacteria can continue to grow and develop ways to disrupt the antibiotic's effects.

According to the Centers for Disease Control and Prevention (CDC), 18 million courses of antibiotics are prescribed (by doctors, i.e.!!) for the common cold in the United States per year, despite the almost universal belief in medical circles that colds are caused by viruses. In addition, an estimated 50 million unnecessary antibiotics are prescribed for viral respiratory infections. These and other un-needed antibiotic prescriptions, in addition to the many "correct" ones, are responsible for the increasing resistance of many strains of bacteria to many widely-used antibiotics: especially in hospitals.

 

8 Who prescribes antibiotics inappropriately? Foreign, extra-busy and older MDs

When it comes to inappropriate antibiotic prescribing, all physicians are not created equal. Canadian study7 found that the doctors most likely to prescribe antibiotics in error are those who've been in practice longer, see more patients or trained outside Canada or the US.

The study found that international medical graduates are a shocking 78% more likely than Canadian- and American-trained MDs to give antibiotics inappropriately. That correlation, however, doesn't appear to be explained by poor knowledge. Some countries, Spain foremost among them, simply have more liberal attitudes about antibiotics use. The study also found that doctors who see an average of 34 or more patients per day are 20-27% more likely to give antibiotics where they're not appropriate. The research also showed that for each year a physician is in practice, their rate of inappropriate prescribing increases 4%.


9 Virtually no new classes of antibiotics have been discovered in recent years.

The discovery of new antibiotics has slowed significantly. Developing new antibiotics has become too expensive for pharmaceutical companies for the expected profitability. At the same time, the government has reduced investment in infectious diseases because they have largely being viewed as treatable diseases. The combination has led to a decline in interest in antibiotic discovery. The antibiotic development pipeline has dried up. This means that for at least the next 10 years no new antibiotic classes will come to market.

History of introduction of new classes of antibiotics1

Year introduced	Class of drug
1935	Sulphonamides
1941	Penicillins
1944	Aminoglycosides
1945	Cephalosporins
1949	Chloramphenicol
1950	Tetracyclines
1952	Macrolides/lincosamides/streptogramins
1956	Glycopeptides
1957	Rifamycins
1959	Nitroimidazoles
1962	Quinolones
1968	Trimethoprim
2000	Oxazolidinones
2003	Lipopeptides

10 Antibiotics may act as growth/obesity promoters in humans as an inadvertent result of antibiotic pollution

The growth promoting effects of antibiotics were first discovered in the 1940s. The twentieth-century increase in human height and the obesity of the population is roughly observed since the mass consumption of antibiotics 40-50 years ago2.


11 Green tea boosts the bacteria-killing activity of the antibiotics

Green tea can help antibiotics be three times more effective in fighting drug-resistant bacteria, even superbugs, according to a study by researchers at Alexandria University in Egypt. The results surprised the researchers, showing that in almost every case and for all types of antibiotics tested, drinking green tea at the same time as taking the medicines seemed to reduce the bacteria's drug resistance, even in superbug strains, and increase the action of the antibiotics. In some cases, even a low concentration of green tea was effective.


12 Antibiotics may interfere with immune system development

Children who are given broad-spectrum antibiotics before two years of age are three times more likely to develop asthma than are children who are not given such antibiotics3-4.


13 Antibiotic "spectrum of activity" and "potency" are not the same

A broad spectrum antibiotic is one that can kill many different types of bacteria. A narrow spectrum antibiotic is one that kills only a small variety of germs. Many people refer to a broader spectrum antibiotic as a stronger antibiotic, but spectrum and strength are not exactly the same. If an organism is sensitive to narrow spectrum antibiotic like penicillin using a broader spectrum antibiotic will not result in any better cure. Antibiotics may have a similar spectrum of activity, but they may vary in potency.


14 Antibiotics are life-savers

Antibiotics have saved countless lives worldwide. When antibiotics were first used to treat bacterial infection they were hailed as the greatest lifesavers of all time. Before penicillin was discovered, infections were a leading cause of death. In 1900, the three leading causes of death were pneumonia, tuberculosis (TB), and diarrhea and enteritis, which (together with diphtheria) caused one third of all deaths6.

And at the same time...


15 Penicillin is the #1 cause of life-threatening anaphylactic shock

Penicillin and cephalosporin antibiotics have the highest allergic reaction rate of any other drug.
Approximately 1 in 5000 exposures to a parenteral dose of a penicillin or cephalosporin antibiotic causes anaphylactic shock8. Anaphylactic shock (also called anaphylaxis) is a rapid and severe allergic reaction, and one of the scariest health emergencies. It starts when the immune system mistakenly responds to a harmless substance as if it were a serious threat.


16 More antibiotics are used on animals than on humans

More antibiotics are in fact used on animals than on humans. The WHO says more than half of global production is used on farm animals. In the last 30 years the use of penicillin-type drugs in farm animals has increased by 600%, and of tetracyclines by 1,500%. The main use of antibiotics in farming is in pigs and chickens.

References

• 1. Conly J, Johnston B. Where are all the new antibiotics? The new antibiotic paradox. Can J Infect Dis Med Microbiol. 2005 May;16(3):159-60. PubMed
• 2. Ternak G. Antibiotics may act as growth/obesity promoters in humans as an inadvertent result of antibiotic pollution? Med Hypotheses. 2005;64(1):14-6. PubMed
• 3. Kozyrskyj AL, Ernst P, Becker AB. Increased risk of childhood asthma from antibiotic use in early life. Chest. 2007 Jun;131(6):1753-9. PubMed
• 4. Early life exposure to antibiotics and the subsequent development of eczema, wheeze, and allergic sensitization in the first 2 years of life: the KOALA Birth Cohort Study. Pediatrics. 2007 Jan;119(1):e225-31.
• 5. Dantas G, Sommer MO, Oluwasegun RD, Church GM. Bacteria subsisting on antibiotics. Science. 2008 Apr 4;320(5872):100-3. PubMed
• 6. Achievements in Public Health, 1900-1999: Control of Infectious Diseases
• 7. Cadieux G, Tamblyn R, Dauphinee D, Libman M. Predictors of inappropriate antibiotic prescribing among primary care physicians. CMAJ. 2007 Oct 9;177(8):877-83.
• 8. Anaphylaxis eMedicine

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Flu Prevention Tips

Published: May, 2007
Last updated: July, 2011

Infuenza (flu) is infection of the lungs and airways causing a fever, runny nose, cough, headache, muscle aches and a general feeling of illness.

Every year, in different countries at the world, widespread outbreaks of infuenza occur during the flu season, which typically runs from late-November to March. Influenza occurs in epidemics, in which many people get sick all at once.

A cold and the flu have many of the same symptoms. But a cold is generally mild, while the flu tends to be more severe.

Symptom	Cold	Flu
Onset of illness	Slow onset of illness	Sudden onset of illness
Fever	No or mild fever	High fever
Headache	Mild or absent	Perceptible
Muscle aches	Mild or Absent	Significant

What kills influenza virus? Influenza virus is destroyed by heat (167-212°F [75-100°C]). In addition, several chemical germicides, including chlorine, hydrogen peroxide, detergents (soap), iodophors (iodine-based antiseptics), and alcohols are effective against influenza viruses if used in proper concentration for sufficient length of time. For example, wipes or gels with alcohol in them can be used to clean hands. The gels should be rubbed until they are dry.

Incorporating the following simple habits into your daily routine will help you to stay healthy this season.

1 Raw garlic

Garlic is one of the best natural remedies for flu prevention. Garlic kills viruses responsible for colds and the flu, according to tests run by a microbiologist at Brigham Young University. It may be helpful to smear nasal cavity with garlic juice (this may cause burning sensation). Or you could simply chew the chive garlic, you even don't need to swallow it. To protect your child hang up to the cot a small gauze bag with crushed raw garlic.

2 Yogurt

Yogurt has immunostimulatory effects4 and the great potential as a protective anti-infection agent. Regular yogurt consumption may help increase your resistance to germs. In a year-long study3 researchers at the University of California found that regular yogurt consumption (200 g of plain yogurt per day) reduces susceptibility to upper respiratory infections, such as colds and flu.

3 Green tea

Regular green tea drinking may reduce your risk for flu. Green tea exerts a powerful antiviral effect on influenza virus. There is a strong scientific evidence that catechins (polyphenolic antioxidant compounds) in green tea inhibit influenza virus replication7-8.


4 Drink plenty of fluids

The plain water is the best, however water with lemon juice, sweetened with honey, black tea, herbal tea, or fresh sugar-free juice (you may dilute it with water) are also good choices. Drinking plenty of water will keep you well hydrated. And proper hydration is essential to a strong immune system and overall health. Water flushes your system, washing out the poisons as it rehydrates you.

How to know if you are getting enough fluids? If the color of your urine is close to clear, you're getting enough. If it's deep yellow, you need more fluids.

Also remember, that alcohol can be dehydrating, which in turn may decrease your resistance to viruses.

5 Fruits and vegetables

Eat plenty of fruits and vegetables. Good sources of Vitamin C are citrus fruits, peppers, tomatoes, broccoli, brussels sprouts, nuts, kiwi. Apples exert antiviral properties6 and are great preventive remedy against flu.


6 Quit smoking

If you are a smoker and whant to protect yourself from the flu - break off your habit. Cigarette smoking is risk factor for influenza2, 5. Also, there is a higher mortality rate from influenza for smokers than for non-smokers. Mechanisms by which smoking increases the risk of infections include structural changes in the respiratory tract and a decrease in immune response.


7 Room ventilation

Proper ventilation significantly reduces the concentration of pathogenic bacteria and viruses in the air. Opening windows is an easy and extremely effective natural ventilation technique.

8 Avoid crowds

Try to avoid crowds whenever possible during the peak of flu season. Doing this you significantly reduce your exposure to the infection. Flu spreads easily in crowded places such as child care centers, schools, office buildings, auditoriums, stores and supermarkets.


9 Get dressed properly

Our temperature sensory receptors (Thermoreceptors) are concentrated on the hands, feet, neck and head. So, keep these parts of your body warm.

10 Keep the distance
To reduce your chances of infection, develop the habit of keeping a distance (about six feet), if possible, between yourself and others during flu epidemic.


11 Hand washing

Human influenza viruses can survive on surfaces up to 48 hours. Washing your hands often for 15-20 seconds with warm water and soap will help protect you from germs.


12 Avoid touching your eyes, nose or mouth

Avoid touching your nose, eyes, or mouth unless you have clean hands. The eyes, nose and mouth are entry ports for flu viruses. Germs can enter your body easily by these paths. Rubbing your eyes, nose, or mouth is a sure-fire way to get the flu. Germs are often spread when a person touches something that is contaminated with virus and then touches his or her eyes, nose or mouth.

References

• 1. Escombe AR, Oeser CC, Gilman RH, Navincopa M, Ticona E, Pan W, Marti'nez C, Chacaltana J, Rodri'guez R, Moore DA, Friedland JS, Evans CA. Natural ventilation for the prevention of airborne contagion. PLoS Med. 2007 Feb;4(2):e68. PubMed
• 2. Arcavi L, Benowitz NL. Cigarette smoking and infection. Arch Intern Med 2004 Nov 8;164(20):2206-16.
• 3. Judy Van de Water, Carl L. Keen, M. Eric Gershwin. The influence of chronic yogurt consumption on iImmunity. Journal of Nutrition. 1999;129:1492S-1495S.
• 4. Meydani SN, Ha WK. Immunologic effects of yogurt. American Journal of Clinical Nutrition 2000 Apr;71(4):861-72.
• 5. Kark JD, Lebiush M, Rannon L. Cigarette smoking as a risk factor for epidemic a(h1n1) influenza in young men. N Engl J Med. 1982 Oct 21;307(17):1042-6. PubMed
• 6. Hamauzu Y, Yasui H, Inno T, Kume C, Omanyuda M. Phenolic profile, antioxidant property, and anti-influenza viral activity of Chinese quince (Pseudocydonia sinensis Schneid.), quince (Cydonia oblonga Mill.), and apple (Malus domestica Mill.) fruits. J Agric Food Chem. 2005 Feb 23;53(4):928-34.
• 7. Song JM, Park KD, Lee KH, Byun YH, Park JH, Kim SH, Kim JH, Seong BL. Biological evaluation of anti-influenza viral activity of semi-synthetic catechin derivatives. Antiviral Res. 2007 Nov;76(2):178-85. PubMed
• 8. Song JM, Lee KH, Seong BL. Antiviral effect of catechins in green tea on influenza virus. Antiviral Res. 2005 Nov;68(2):66-74. PubMed

Published: May, 2007
Last updated: July, 2011

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