Thomson Healthcare, Inc.
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 Panossian AG, Oganessian AS, Ambartsumian M et al: Effects of heavy physical exercise and adaptogens on nitric oxide content in human saliva. In: Phytomedicine; 6(l):17-26, 1999.
Rhee JK, Woo KJ, Baek BK, et al: Screening of the wormicidal Chinese raw drugs on Clonorchis sinensis. In: Am J Chin Med; 9:277-284, 1982.
Tong Q, Deuteration of dimethyl 4,4'-dimethoxy-5,6,5',6'-dimethylenedioxybiphenyl-2,2'-dicarboxylate (BDD): a remedy for chronic hepatitis. In: Chung Kuo I Hsueh Ko Hsueh Yuan Hsueh Pao, 21:42-5, Febl990. |
| Exercise Performance
Studying the content of nitric oxide (NO) and Cortisol in blood and saliva during heavy physical exercise, standardized extracts of schisandra chinensis and Bryonia alba were used in a double-blind, placebo-controlled study. Results correlate with an increased physical performance in athletes taking schisandra and Bryonia versus placebo (Panossian, 1999). |
| Hawthorn/Passion Flower Extract and Improvement in physical exercise Capacity of Patients with Dyspnoe Calss II of the NYHA Functional Classification. Acta Therapeut. 20; 47-66. 1994
Hansel R, Pflanzliche Beruhigungsmittel Moglichkeiten und Grenzen der Selbstmedikation. In: DAZ 135(32), 2935-2943. 1995.
Hansel R, Keller K, Rimpler H, Schneider G (Ed.), Hagers Handbuch der Pharmazeutischen Praxis, 5. Aufl., Bde 4-6 (Drogen), Springer Verlag Berlin, Heidelberg, New York, 1992-1994.
Leung AY, Encyclopedia of Common Natural Ingredients Used in Food Drugs and Cosmetics. John Wiley & Sons Inc. |
Tom Bohager
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 Other recommended practices include eating regular healthy meals in a relaxed atmosphere; incorporating relaxation, breathing exercises, and moderate physical exercise into one's daily routine; and eliminating or reducing the sources of stress. Enzyme therapy can be used to improve digestion, improve pH balance in the body, and support the functioning of the immune system, all of which can suffer from the systemic negative effects of anxiety. In addition, people who suffer severe bouts of anxiety can use enzyme supplements to reduce sugar cravings, which often occur with stress. |
| Recommendations include determining what factor(s) are contributing to the depression, eliminating allergens, adding regular physical exercise to a daily routine, and seeking psychological support or counseling. Enzyme therapy can be used to improve nutrient absorption (particularly when eating habits are poor), improve energy levels, mitigate the effects of allergens, and balance the pH and support the immune system in the body to increase overall well-being. |
| Recommendations include hair, urine, and/or blood assays to determine if any specific underlying toxins exist, particularly in cases of known exposure; taking supplemental enzymes, nutrients, and antioxidants to support the digestive and immune systems and balance the body's pH; establishing a healthy diet; stress management; adequate rest; regular physical exercise; and detoxification of the specific toxin(s) through sauna therapy and drainage remedies to expedite the release of those toxins from the body. |
Michael T. Murray and Michael R. Lyon
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 In addition to negative coping patterns used ineffectively to diffuse stress, and failure to employ techniques that promote the relaxation response, the other primary lifestyle issues that greatly reduce a persons ability to deal with stress are poor time management, relationship issues, lack of physical exercise, and poor sleeping habits.
Time Management
Most people who are really stressed out feel that they simply do not have enough time. Here are some simple but highly effective tips for better time management: žSet priorities. Realize that you can only accomplish so much in a day. |
J. Douglas Bremner
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 That's because type 2 is closely linked to lifestyle, most especially obesity and lack of physical exercise, and is associated with resistance to insulin at the cell level and/or impaired insulin secretion.
The growing prevalence of type 2 diabetes over the last twenty years has led to terms such as diabesity (obesity plus diabetes) and metabolic syndrome
(abdominal fat, insulin resistance, increased lipids, and hypertension). Once again, we see a modern disease caused by modern living, in this case, a bad diet and lack of exercise. |
Michael T. Murray and Michael R. Lyon
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| EXERCISE AND WEIGHT LOSS
Regular physical exercise is obviously a vital key to good health. We all know this fact, yet only a small fraction—less than 20 percent—of Americans exercise on a regular basis. Physical inactivity is a major reason why so many Americans are overweight. This statement is especially true in children, as studies have demonstrated that childhood obesity is associated more with inactivity than overeating. Strong evidence suggests that more than 86 percent of adult obesity begins in childhood. |
| We believe that effective stress management involves three equally important areas: žTechniques to calm the mind and promote a positive mental attitude žFollowing a healthy lifestyle, including regular physical exercise žSupporting your body by eating a healthful diet and utilizing key dietary and botanical supplements.
Calming the Mind and Body
Learning to calm the mind and body is extremely important in relieving stress. Among the easiest methods to learn are relaxation exercises. |
| Next, make a checklist to include the following so that you perform all of these essential items every day: ž Write out goal statement ž Ask morning questions ž Recite positive affirmations ž Breakfast ž Midmorning snack ž Lunch ž Midafternoon snack ž Dinner ž Evening snack ž physical exercise ž Relaxation exercise
In order to help you to achieve your goal, we suggest you also document every food item you eat and everything you drink, including snacks. Doing so helps you gain better control of your intake. It will also help to minimize cheating. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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 In addition to obvious stressors such as traumatic events and emotional problems, intense physical exercise can also trigger the stress response, resulting in a large release of Cortisol.
As with melatonin, Cortisol release is regulated by circadian rhythms, with levels the highest in the dawn hours—the same time that melatonin levels begin to dramatically decline. Research indicates that Cortisol helps the body make the transition from deep sleep (which is prompted by melatonin) to light sleep and wakefulness. |
Bottom Line Health
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| Although these findings seem not to have a clinical importance in healthy volunteers, they may raise safety questions in patients who have coronary artery disease, particularly before any physical exercise and at high-altitude exposure," the study authors say.
While some people regard caffeine as a stimulant, this study suggests it may not boost athletic performance. "It may be a stimulant at the cerebral level in terms of being more awake and alert, which may subjectively give the feeling of having better physical performance. |
Rick Levy and Lou Aronica
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 You don't have to be a marathon runner to enjoy the cathartic benefits of physical exercise. Perhaps you are enduring chemotherapy or have orthopedic, neurological, viral, or other conditions that create major mobility and flexibility issues. If this is you, you'll need to exercise much less rigorously and should consult with your healthcare provider before embarking on any regimen. |
Ann M. Coulston and Carol J. Boushey
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 If fat loss were to be achieved solely through the direct energy cost associated with increased physical exercise, a person must be committed to expending the energy over a reasonable period of time, with respect to his or her weight loss goal.
V. |
| A controlled randomized study on the effect of long-term physical exercise on the metabolic control in type 2 diabetic patients. Acta Med. Scand. 220, 219-224.
60. Raz, I., Hauser, E., and Bursztyn, M. (1994). Moderate exercise improves glucose metabolism in uncontrolled elderly patients with non-insulin-dependent diabetes mellitus. Isr. J. Med. Sci. 30, 766-770.
61. Ross, R., Dagnone, D., Jones, P. J. Ft., Smith, H., Paddags, A., Hudson, R., and Janssen, I. (2000). |
| This study randomized subjects to either the intervention group (lifestyle modification aimed at weight loss, such as changes in diet and increased physical exercise) or the control group. In the entire study population, the conversion rate to T2DM was 17.8% among subjects with the -250 GG genotype and 10.7% among subjects with the -250A allele (p = 0.03). |
Herbert Ross, DC with Keri Brenner, L.Ac.
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| When large amounts of Cortisol are released at night, whether due to physical exercise or emotional upset, people will likely experience difficulty falling asleep or staying asleep. In one study, nighttime exercise and the associated high Cortisol levels produced a 1- to 2-hour phase delay of nocturnal melatonin release in men.35 These findings prompted the study's researchers to claim that stress may act similarly to light in shifting human circadian rhythms—in other words, causing sleep-wake pattern disturbances. |
Michael T. Murray and Michael R. Lyon
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| Tone Your Muscles, Train Your Heart
Regular physical exercise is obviously a major key to good health, but is it an effective weight-loss strategy? The answer to this question may surprise you. Research shows exercise alone is of limited value as a weight-loss strategy. In one of the latest studies in women, even substantial increases in exercise alone were not enough to produce weight loss. To lose weight, the exercise had to be coupled with a reduced intake of calories. In contrast, men were able to lose weight through increased exercise alone. |
Gary Null and Amy McDonald
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 He integrates relaxation therapies, hypnosis, meditation, acupuncture, nutrition, herbalism, musculoskeletal manipulation, dance, yoga, and physical exercise in his own practice of medicine and psychiatry.
Center for Mind-Body Medicine
5225 Connecticut Avenue, NW, Suite 414
Washington DC 20015
Tel: (202)966-7338 www.cmbm.org www.jamesgordonmd.com
JAN CACNON, M.D., is a naturopathic physician in Seattle, Washington. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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 The more regular physical exercise your body is used to, the more efficient your muscles are. They'll use oxygen better and create less carbon dioxide, and the lungs and heart will end up being more efficient too. This is why a fit person can do more exercise without getting breathless than an unfit person can.
FACTOIP
Houseplants improve air quality because they produce oxygen and remove pollutants from the air. One NASA study showed that philodendrons, spider plants, and golden pothos were the most effective. If you don't like plants, or even if you do, at least get a HEPA air filter. |
Thomson Healthcare, Inc.
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| Another study used exogenous melatonin administration combined with exposure to light and physical exercise to hasten resynchronization after transmeridian flights (comprising 12-13 time zones). Improvements were noted after about 2 days of treatment, compared with an average resolution occurring over 8 to 10 days following such a flight (Cardinali et al 2006).
In some earlier jet lag studies, melatonin was not statistically superior to placebo (Claustrat et al, 1992; Petrie et al, 1989). |
Dr Ron Roberts
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 We do not suggest that asthma can be 'cured' by physical exercise, but it certainly can be managed and controlled while exercising, and the resultant improvement in physical fitness will improve the asthmatic's health. Everyone, asthmatic or not, should regularly take 30 minutes a day to exercise all parts of their body. If they did it would certainly result in a healthier world.
Whether or not you intend—or are able—to take up a sport, you should still try to keep yourself fit. |
Marshall Editions
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 Visualization, breathing exercises, physical exercise, T'ai chi, or Qi Gong may all help manage stress levels.
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HOMEOPATHY
Dieting often overlooks the nutritional status of what is eaten in favor of ^^^^W concentrating on reducing calories to lose weight. Although there is no ¦ Ijl homeopathic slimming formula, homeopathic practitioners, in common \^ with other complementary therapists, will often advise on adopting healthier eating habits to achieve a slow, sustainable weight loss. |
| Stress-reduction techniques: Mind-body breathing exercises, physical exercise, yoga, T'ai chi, self-hypnosis, massage, meditation, and biofeedback are just some of the stress reduction techniques used to treat anxiety due to nicotine withdrawal. Try different
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TIP: REWARD YOURSELF
Come up with a list of small gifts that you can give yourself every day. Small daily rewards will boost your spirits and fortify your resolve to quit smoking. |
Peter J. Whitehouse and Daniel George
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 Some have found that physical exercise stimulates uptake of neurotrophic insulin-like growth factor 1 (IGF-1) from the bloodstream into specific brain areas, including the hippocampus. What this means is that exercise may enhance the viability of neurons in the brain's memory center and promote the formation of new capillaries in the brain.26
You need not overexert yourself in the name of physical fitness. |
Andreas Moritz
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 Unlike melatonin, serotonin increases with the light of day; physical exercise and sugar also stimulate it. If you get up late in the morning, the resultant lack of exposure to sufficient amounts of daylight reduces your serotonin levels during the day. Moreover, since melatonin is a breakdown product of serotonin, this habit of rising late also lowers the levels of melatonin during the night.
Any deviation from the circadian rhythms causes abnormal secretions of the important brain hormones melatonin and serotonin. |
Dawson Church
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 While most of our organs stop growing in our late teens, our brains—with the ongoing stimulation of new behavior, discovery, physical exercise, novel environments, and fresh new memories—are a teeming mass of creation our whole lives.
One of those creations may be health where before there was disease; "Many of the so-called miracles of healing via spiritual practices and therapeutic hypnosis (Barber, 1990), probably occur via this type of activity-dependent gene expression in stem cells through out the brain and body. |
Gary Null and Amy McDonald
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| Like ancient Gaul, there are three parts: mental exercise, physical exercise, and mind/body exercise. Dr. Kalsa notes, "Aerobic reconditioning enhances mental function by 20 to 30 percent. The ancient art of brain regeneration, and innovative mind/body exercises derived from my 20 year practice of advanced yoga and meditation, are important in enhancing global brain energy."
4. The final phase comes from the forefront of anti-aging medicine. "Among pharmaceutical drugs used to help regenerate the brain cells is 1-deprenyl citrate. |
| Combine mental and physical exercise sometimes—riding. Ride on a stationary bike and read the newspaper or listen to a book on tape. You can actually make new connections in your brain this way. I saw a video the other day showing the neurons stretching out, looking for connections. Our brains are just hungry for connections, hungry to communicate, hungry to reach out and make new neuronal connections so that we can maintain our intelligence.
At his institute in Tucson, Arizona, Dr. Khalsa offers the Brain Longevity program, which consists of four pillars:
1. |
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