Herbert Ross, DC with Keri Brenner, L.Ac.
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 I find that many more patients have normalization of sleep patterns with regular exercise than disruption of their patterns," says Dr. Kubitz. "When there is a disruption, it is usually related to timing, such as exercising just before bedtime." Dr. Kubitz has found exercise can increase slow wave (deep) sleep and total sleep time.
Exercise may also decrease the time it takes to fall asleep and reduce REM (dream) sleep time.3
Experiments in South Africa have found that exercise significantly improves sleep quality. In one study, nine young women entered a 12-week aerobic training program. |
| You don't need to run marathons or lift weights to benefit from regular exercise. Exercises from the East, such as qigong and yoga, increase flexibility and also help relax an anxious mind.
Daily exercise should be augmented by various forms of bodywork, such as chiropractic, massage, acupressure, or other physical therapies that promote relaxation and improve the circulation of nerve impulses, blood, and lymphatic fluid. |
Tori Hudson, N.D.
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 Moderate regular exercise is probably indicated for most individuals. In addition, in cases of exercise-related reproductive dysfunction, most of the evidence suggests that it isn't the intensity of the exercise but the lack of adequate nutrition, specifically total calories and protein, that causes the fertility issues.6-7
Smoking, caffeine (even decaf), and alcohol have been linked to decreased fertility, so avoidance is important in both partners in couples with fertility issues. Nicotine is toxic to the reproductive system. |
Michael T. Murray and Michael R. Lyon
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 If you want to get off the blood sugar roller coaster and be free from an appetite in overdrive, you need to make a commitment to regular exercise. (For more information see chapter 7.)
Take a High-Potency Multiple Vitamin and Mineral Formula with Chromium
A deficiency of any one of several key nutrients required for the proper manufacture and function of insulin can lead to impaired sugar metabolism. Especially important are the minerals chromium, magnesium, zinc, and manganese, and B vitamins. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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| We discuss the therapeutic effects of regular exercise and explore of how gentle forms of exercise such as qigong and yoga can be especially effective for reducing stress and restoring deep sleep. This chapter also describes how spinal and other structural misalignments can be reversed through chiropractic treatments, acupuncture, and reflexology. Additionally, we describe various forms of bodywork that may contribute to better sleep. hree
Step 1: Improve Your Diet
What you eat definitely influences the quality of your sleep. |
Michael T. Murray and Michael R. Lyon
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| Stay Motivated
No matter how committed a person is to regular exercise, at some point in time they are going to be faced with a loss of enthusiasm for working out. Here is a suggestion: Take a break. Not a long break, but skipping just one or two workouts gives your enthusiasm and motivation a chance to recoup so that you can come back with an even stronger commitment.
Here are some other suggestions to help you to stay motivated: þRead or thumb through fitness magazines like Men's Fitness, Muscle & Fitness, and Self. Looking at pictures of people in fantastic shape is really inspirational. |
| Engaging in a regular exercise Program: You've Got to Move to Lose
Lack of physical activity promotes insulin resistance. Individuals who are sedentary tend to lose insulin sensitivity even if they don't gain significant amounts of weight. Lack of exercise results in a loss of lean body mass and a reduction in the number and efficiency of insulin receptors in various cells throughout the body. Moderate exercise helps to stabilize the appetite, normalize blood sugar levels, and increase muscle mass, thus increasing your metabolic rate. |
| Consult Your Physician
If you are not currently on a regular exercise program, get medical clearance if you have health problems or if you are over 40 years of age. The main concern is the functioning of your heart. Exercise can be quite harmful (and even fatal) if your heart is not able to meet the increased demands placed on it. |
| You must make regular exercise a top priority in your life. If you have time to eat and sleep, you have time to exercise. Its really a matter of priorities. If exercise is important enough, you will find the time and expend the energy. Examine all of the things that keep you from exercising and find solutions to those barriers.
BARRIERS TO EXERCISE AND SOLUTIONS
One of the keys to starting and successfully keeping with an exercise program is to identify your personal barriers to exercise and then create solutions to overcome those barriers. |
Steven V. Joyal
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 Incorporate regular exercise into your life to help reduce body fat and the associated increased risk of heart disease and other complications from being overweight.
?Take the steps necessary to correct high blood pressure, low HDL levels, and high triglyceride levels.
In the second part of this book, we provide you with innovative, easy-to-follow nutritional information and recipes, exercise guidelines, and the latest information on how to incorporate nutritional supplements into your prevention or treatment program to optimize your metabolic health. |
| Madison is fortunate that her parents decided to take action, which in their case included a total makeover of their diet and planned regular exercise. Their daughters condition also prompted Tracy and Rich to have their own health evaluated, and they found that they, too, had high blood pressure, high cholesterol, and prediabetes. Despite some reluctance on Madison's part, Tracy and Rich were able to help their daughter, and themselves, lose weight and bring down their blood pressure and cholesterol levels over a period of eight months. |
| Incorporate a regular exercise program into your lifestyle. We make specific, time-sensitive recommendations in chapter 7. How does twelve minutes a day sound to you?
?If you are overweight, lose weight. (There are no silly and unscientific fad diets in our program, just an innovative, easy-to-follow nutrition plan that minimizes food-derived glycotoxins without causing feelings of deprivation and an exercise program that is unbelievably brief. This special approach is described in chapters 5, 6, and 7 to help you with this important goal.)
? |
Michael Friedman, ND
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 Growth Hormone Insufficiency
GH injections, regular exercise, Arginine: 3-20 g q.d., Ornithine: 3-20 g q.d. Zinc 15-100 mg q.d., High protein diet Deep sleep: Melatonin 3 mg at bed GABA: 500 mg 2-3 times per day
(for children), and Cortisol. The Cortisol test is usually done before and after an ACTH administration test
þ Symptoms of nocturia and polyuria may warrant a test for ADH adequacy. |
Mike Adams, the Health Ranger
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 In other words, if you're going to engage in regular exercise, the positive feelings that you get from engaging in exercise must be greater than the negative feelings produced by the exercise itself.
The only way those positive feelings can be increased is if you manage to associate exercise with things that are very positive in your mind. Because, let's face it, sweating it out in the gym is not going to produce positive results that very instant – unless those results are in your head. |
Mike Adams, the Health Ranger
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 Adams encouraged the children receiving Christmas presents from Santa to follow Santa’s example in leading a healthier, happier lifestyle by avoiding processed, sugary foods and enjoying the freedom and health that comes from engaging in regular exercise.
“In beating his diabetes through nutrition and exercise, Santa has set a commendable example for all of us,” Adams said. “He has shown us that we do not need to live a life dependent on drugs to manage diabetes, nor do we have to surrender to a diagnosis or disease label that has been imprinted on us by a doctor. |
Jonathan V. Wright, M.D. and Alan R. Gaby, M.D.
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 Lifestyle interventions that may be helpful include regular exercise, meditation, relaxation and stress-reduction techniques, and biofeedback.
Supplements
• Calcium, 500 to 1,000 mg per day.
• Magnesium, 300 to 500 mg per day.
• Essential fatty acids, in selected cases. Because of their viramin A and D content, doses of cod-liver oil grearer than 1 tablespoon per day should be monitored by a physician.
• Coenzyme Qio, 60 to 100 mg per day.
• Thyroid hormone, in selected cases. i n f e rti lit y (male and female) infertility affects as many as 15% of married couples. |
by Michael Murray, N.D. and Joseph Pizzorno, N.D.
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| On top of this, for optimal immune function, an individual should drink five or six 8-ounce glasses of water (preferably pure) per day; take a basic multivitamin-mineral supplement; engage in a regular exercise program of at least thirty minutes of aerobic exercise and five to ten minutes of passive stretching daily; perform daily deep breathing and relaxation exercises; take time each day to play and enjoy family and friends; and still get at least six to eight hours of sleep daily.
One of the food components most damaging to our immune system is sugar. |
Mike Adams, the Health Ranger
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 If I'm consuming a diet rich in fruits and vegetables and nuts, without any food toxins whatsoever, and if I'm getting regular exercise, sunshine, and lots of water and fresh air, and I'm living in a low-stress environment without any toxic chemicals in my house, then I don't need to think about the health goals. They will unfold naturally and automatically. I don't need to think about how quickly my blood pressure will drop, or how quickly I can lower my LDL cholesterol, or whether I can lose 10 pounds of excess body fat in a month. |
Mike Adams, the Health Ranger
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 So don't turn to hoodia, PYY nasal spray or any other diet pills and expect to drop the pounds without getting into a regular exercise routine. Take responsibility for your actions, and don't make the mistake of thinking that you'll lose weight without physical exercise. That's simply not possible. At best, these supplements or drugs are tools that can aid you in weight loss and help amplify your results or ease the effort required to get those results. But they won't do the work for you. |
KC Craichy
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 It is a lifestyle program that works best when complemented by regular exercise, sleep, meditation, and prayer. Give yourself some time to become acclimated to the dietary changes you've made and to enjoy the incredible variety of health benefits that are derived from a low calorie, low glycemic, high antioxidant, and healthy fats diet. Eating intelligently and well is a pleasure ... it will not only make you feel better ... in very little time it will start to taste better too. |
Mary-Ann Shearer
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 You need a minimum of twenty to thirty minutes a day of regular exercise (see chapter ten), preferably outdoors as natural sunlight on the skin converts cholesterol (lowering cholesterol) into vitamin D, which is essential for the body to be able to use calcium efficiently. To get the cholesterol from the liver where it is processed to the cells where it is needed for this and many other processes, you need to make sure you are taking in natural unsaturated fats. (See chapters eight and ten.) I have found flaxseed oil to be one of the most beneficial unsaturated fats in this instance. |
| Dean Ornish in his book Reversing Heart Disease explains that a totally vegetarian diet, regular exercise, and dealing with emotional issues can reverse heart disease and unblock arteries within two years.
Essential fatty acids also help the body to produce prostaglandins, which are essential for managing cholesterol levels. Prostaglandins (PGs) are short-lived, hormone-like chemicals that regulate cellular activities on a moment-to-moment basis. |
| Remember that without regular exercise, a continual supply of fresh air, and a daily dose of sunshine, you cannot begin to achieve or maintain the vibrant health that is your right. Together with a healthy diet these three things have helped Mark and me avoid jet lag on eighteen-hour trans-Atlantic flights! |
| With the correct diet and sensible habits, including regular exercise, fresh air, and sunshine, you can have healthy, glowing skin for life.
There are many other factors that influence skin type, and apart from the obvious ones such as heredity, climate, and age, several others including medications (such as contraceptive pills), air-conditioning, artificial heating, and stress also play a part.
You will find, though, that with a natural diet, exercise, and fresh air, even with these other factors your skin can considerably improve. |
Michael Friedman, ND
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| In addition, regular exercise balances the stress hormones and supports the adrenals, both of which help to maintain balanced blood sugar.
-» Selected Clinical Studies and Literature Reviews
For more information on the value of exercise in managing hypoglycemia, see J.K. Ojha, H.S. Bajpat, and R.M. Shettiwar, "Effect of Yogic Practices and Ptero-carpus Extract on Insulin Dependent Diabetes," in Selected Clinical Studies and Literature Reviews, pp. 267.
Diabetes Mellitus
DIAGNOSIS
Approximately 50% of diabetics are undiagnosed. |
Mary-Ann Shearer
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| You may find it difficult to stick to your newly chosen eating program and the sudden introduction of regular exercise into your lifestyle may cause some discomfort. Refer to the ten points listed below from time to time to help you keep on track.
1. Am I Exercising Aerobically at Least Five Times per Week for a Minimum Period of Thirty Minutes (Walking Briskly, Swimming, Running, or Cycling)?
Exercises such as stretching, tennis, gardening, and other stop/start activities should not be counted in this thirty-minute period, but should be regarded as additional exercise. |
Mike Adams, the Health Ranger
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| Thanks to his determined efforts to alter his diet and commit to regular exercise, Santa succeeded in overcoming the disease and is readying himself for a diabetes-free Christmas where he won’t be eating any more milk and cookies.
Type-2 diabetes is a reversible health condition. Since the condition is defined by measurable symptoms, once a person restores normal sugar metabolism and the symptoms disappear, that person is by definition no longer diabetic. Diabetes is not genetic in origin, nor is it an inevitable condition for individuals whose parents expressed symptoms of diabetes. |
Jacky Law
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 If patients trust their practitioner they are also more likely to follow advice to do basic things like eat well, take regular exercise and sleep. These positive contextual factors all contribute to the good results seen by the more successful complementary therapists.
A patient-led revolution
As people walk away from what is on offer in the surgery in large numbers, questions arise about the basis on which healthcare systems are founded. |
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