� livingwell ~ September/October �008

�livingwell ~ September/October �008

� livingwell ~ September/October �008

publisherStacey Mueller

sales & marketing directorJim McGowan

art director & editorKate Murphy

assistant art directorMike Lake

graphic designMegan RichterChris SawickiYoua Vang

advertising salesHolly Kuehlwein406-523-5223

contributorsLaura BenderEllen CareyMarla CragoDavid HayesMelissa Picoli

Western Montana

mind body soul

No part of the publication may be reprinted without permission. ©2008 Lee Enterprises, all

rights reserved. Printed in the USA.

A Publication of the

People in Missoula and Western Montana want to feel

good, look good and live well. Now available in more than

150 newsstand locations throughout the area, Western

Montana Livingwell is well suited for over 30,000 readers

monthly who want health tips on fitness, nutrition, family,

financial advice, wellness, therapy and beauty.

The opinions, beliefs and viewpoints expressed by the various authors and forum participants in this

publication do not necessarily reflect the opinions, beliefs and viewpoints of the Missoulian or Lee

Enterprises. The author of each article published in this publication owns his or her own words.

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11livingwell ~ September/October �008

Skincareisancient,andspatreatmentsdatebackthousandsofyearstotheEgyptians,GreekandtheRomans.Backthen,goingtothespameantsocialbathinginspringsthatwerethoughttohavespecialhealingpowers.Spashaveevolvedgreatlysincethen,butonethingremainsthesame:spatreatmentsaremeanttocalmthespirit,rejuvenatethesenses,andleaveyourskinfeelingnurtured,healthyandbeautiful. Productsthemselveshaveevolvedconsiderablywiththeadvanceofscience;andalthoughmanyoftheseadvancessupportourquestforbeautifulskin,itisalsotruethatmanyproductsareladenwithquestionablechemicals,unprovenpromisesandartificialfragrancesthattakeawayfrom,ratherthanenhance,healthyskin. Yourskinhasamighty,ambitiousjob.Itprotectseveryorganinside,helpspurifyyourbody,maintainsbodytemperature,anditrepresentsyoutotheoutsideworld.Itdeservestobesupportedandbetakencareof.Asweage,ourskin’snaturalabilitytorejuvenateitselfslowsdown.Thisprocessleadstoalackluster,dryappearance;toadecreaseddefensesystem,andultimately,tothesignsofagingweallwanttoslowdown.Regardlessofthepromisesonafancybottle,thisprocessbeginsontheinsidewithpropernutrition,relaxationandhydration,andissupportedontheoutsidewithproperskincare. Ibelievewholeheartedlyinthebenefitsofprofessionaltreatmentsfromwell-trained,intelligenttherapists,butskintreatmentsarenotconfinedtothespa.Norshouldtheybeconsideredasplurge!Bystockingafewnaturalingredients,andtuningintoyourskin’sneeds,youcancreateasparitualathomethatwillensureradiant,healthyskinandamorepeacefulspirit.Pickandchoosefromtherecipesbelow,setasideacoupleofhoursjustforyou,andindulge.Youcan’ttakecareoftheworldwithouttakingcareofyourselffirst.

The Home Spa Ritual: LivinginMontanawreakshavoconourskin.Weplayhard.Weworkhard.It’sdry,dry,dry.Andwearealwaysoutoftime.Aweeklysparitualathomecanworkwondersontheappearanceofyourskinandthewell-beingofyourspirit! Drawyourselfabath,steepacupofteaandenjoy…thisritualisallyours.

Step 1: Startby“dry-brushing”.Adrybrushingwillspeeduptheexfoliationprocessandhelppreventcellulitebysupportingthecirculatorysystem.Getastrong,naturalbristlebrushwithalonghandle,startatfeetandbrushyourentirebodyusinglongstrokes,alwaystowardstheheart,oppositebloodflow.Step 2: SugarScrub:Exfoliationleavesfeelingyourskinbeautifulandsilkyandpreparesittoabsorbvitamins,enzymesandothernutrients.

1cupbrownsugar1cupOliveoil10dropsessentialoil

Mixtogether.Usetoscrubentirebody(minusface)inshower.Rinsewell,youwillfeelalightcoatingofmoisturizingoilonyourskin.

Step 3: LuxuryBath2CupsOrganicHeavyCream1CupPlainYogurtIcuphoney20-30dropsessentialoilsuchaslavenderandrose.

Drawawarmbathpourinallingredients.Thenaturalalpha-hydroxyacidsinthecreamandyogurt,alongwiththehumectantsandenzymesinthehoneyareallbioactive,meaningtheingredientsareliterallyaliveandworkingwhileyourelax.MeltintothisluxurioustreatmentandimagineyourselfamoderndayCleopatra.

Step 4: Moisturize:½cupOliveorSweetAlmondOil10dropsessentialoilofyourchoice

Everystructureofyourskindependsonhydrationandlipidbalance.Dehydratedskinandskinlackingoilaredifferent,butbothareimportanttoavoid.Drinkingwaterandeatinghealthyfatsisvital,andaprotectivebarrier,suchasagoodcreamorlotion,topreventfurthermoistureloss,isamust! Onceyourluxuriousbathstartstocooloff,itistimetorinseoffandmoisturize.Youmightbetemptedtoreachforyourregularlotion,withallitspromises,butresistthetemptationforthisritualandreachfornatural,lightoilinstead.Oncetheskinabsorbsit,itdoesnotfeelgreasy,rather,itfeelssmoothandsoft,scentedwithbeneficialessentialoilsanditisthesecretofbeautifulMediterraneanskin.Coveringyourbodywithgoodoiljustafewtimesamonthisenoughtoreapthebenefitsofthehighlybioactive,nutrientdenseoil

1�livingwell ~ September/October �008

Skin Sprayers: Spritzingyourskinthroughoutthedayhelpspreventlossofhydration,andinfusestheskinwithactivenutrients. Makeaskinfresheningspritzyoucantakewithyouanywhere! Choosethemixturethatfitsyourskin,addto1cupdistilledwater,pourintospritzbottleandstashinyourpurse.Anytimeyouneedapickup,spritzaway!Youcanalsomakelargerbatchesandkeepinthefridgeforeasyrefills.

Oily/acneic:10dropslavenderessentialoil2-5dropsrosewoodessentialoil

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Dry:10dropsgeranium5dropsrose5dropschamomile½teaspoonoliveoil

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16 livingwell ~ September/October �008

Simplysayingtheword“needle”maybeenoughtoelicitrepulsionfromsomepeople.Andthe

practiceofinsertingmanysmallneedlesintothebody?Itprobablysendsthemrightovertheedge.Butacupuncture,onceconsideredafringetherapy-somethingtotrywhennothingelseworked,orsomethingthatonlythose“crunchy,hippie”folkuse-hasincreasedinpopularityandissoughtnotonlyasitsownformoftreatmentbutasacomplementtoconventionalWesternmedicine.

How does it work?Acupunctureisrootedinthetheoryoftraditional

Chinesemedicine.Accordingtothispractice,withineachofusflowsanenergyorlifeforcecalledthe“chi.”Thechiisbalancedbetweentheyinandyang-oppositeyetcomplementaryextremes.It’sbelievedthathealthissuesresultfromalackofbalanceorharmonyinthechi.Thechiflowsthroughoutthebodythroughpathways,ormeridians,accessibleviamorethan360acupuncturepoints.Torebalancethechi,needlesareinsertedintothesepointsinvariouscombinations.“Eachpathwayisassociatedwithanorgan,andthepathwaysinterconnect,”saysVirginiaBurns,licensedacupuncturistwithNorthwesternMemorialPhysiciansGroup,Chicago.“Thepotentialforimpactingthebodyistremendous.”

In TreatmentBecauseacupunctureissoversatile,it’susedtotreat

avarietyofailmentsfromdepressiontoinfertility,andvirtuallyeverythinginbetween.Burnsseespatientsforsinusproblems,menstrualdysfunction,hypertension,arthritis,backpain,headachesandmore.Forsome,it’sthelastlineofoffensewhenprevioustreatmentshavefailedtoproviderelief.ButmoreandmoreBurnsisseeingpeoplecomeinwhoareinterestedin“healingonadeeperlevel”andtakingamorenaturalpathtohealing.

Forothers,acupunctureworksinconjunctionwithconventionalWesterntreatments.Oneareaseeingalotofteamwork,ora“handshake”asRobertYauckoes,licensedacupuncturistwiththeNaturalWellnessClinicinFramingham,Mass.,referstoitas,isinthetreatmentofinfertility.

Arecentscientificreviewofseveralstudiesinvolvingacupunctureandinvitrofertilization(IVF)showedacupuncturemightimprovetheoddsofconceptionwhenadministeredwithinadayofembryotransferintothewomb.Whilesomearequicktopointoutthatmoreresearchisneededbeforeaconclusiononitseffectivenessininfertilitytreatmentcanbereached,itsbenefitshavenotescapedtheattentionoffertilitycenters-manyarenowpartneringwithacupuncturists.BeverlyTarbell,alsoalicensedacupuncturistwiththeNaturalWellnessClinic,SunCity,Calif.,pointsoutthatoneof

OnPinsandNeedlesAcupuncture isn’t limited to the crunchy-granola set any more. From menstrual cramps to infertility to wrinkles, find out how and why some well-placed needles

could be just what you need to get the power flowing

By Dana CarmanCTW Features

17livingwell ~ September/October �008

theuniqueaspectsofChinesemedicineisthatitworkstounderminetherootcauseofanissue.“Itlooksattheinterplayoftheorgans,”shesays.“Eachoneaffectstheotherone.Sometimestheorganshaveadeficiencyorexcess.Westrengthenwherethere’sweaknessandmovewherethere’sexcess.Itunblocksareasthatareblocked.”

ItmakessensetoAlisonMcKinzie,35,ofBerwyn,Ill.Migrainesarewhatfirstledhertotheacupuncturist,butintimeshewasrelyingonhimtohelpheravoidsurgicallyremovinguterinefibroids,whichherdoctorsuggestedneededremovalifshewantedtogetpregnant.

Whiletheacupuncturedidrelieveherofextremelypainfulmenstrualcycles,McKinziediscoveredoneofitslimitations-diagnosticability.Withoutanyradiologicalevidence,shecouldn’tknowforsurethefibroidsweregone,evenifthesymptomswere.Aftersurgeryshecontinuedwithacupuncture,despiteherdoctor’sadvicethatdrugswerenecessarytoachieveconception.Afterafewmonths,shebecamesomewhatdiscouragedanddecidedtotakeabreakandatriptoPrague.Shedidn’tfeelwell-andguesswhynot?

Nowthemotherofahealthybabyboy,McKinziefoundinacupuncturewhatshefeelsWesternmedicinelacks-alternatives.

Pay As You GoSwearingoffWesternmedicinealtogethercanbe

anexpensivewaytogosinceinsurancecoverageforacupuncturecanbetoughtofind.“Insuranceiseithercoveringitoritdoesn’t,”Burnssays.“Oftentimes,

peoplepayforitoutofpocket.”Pricesvary,butgenerallyapatientreceivestreatmentatleastonceaweek,soanyout-of-walletcostscanaddupquickly.JasminShah,32,ofChicago,seesheracupuncturistforcarpaltunnelinherwrist,backpainandrecentlyfoundreliefforasinusinfectionandkidneyinfection.Inanidealworld,shewouldgoeveryweek-herjobasafreelancephotographerrequiresalotofbothherwristandback-butat$65anhour,theexpenseistoomuch.ForShah,thebiggestdrawbackofacupunctureisthecost.Butwheninneed,thebenefitsoutweighthecosts.“Acupuncturemakesabigdifference,”shesays.“Henoticesstuffwithoutmeevensayingit.OnetimemybackwasmoreoffthannormalbecauseIfell.Ididn’teventhinkofit,buthenoticedthedifference.AWesterndoctorwouldneverevernotice.”

Needle What?Regardlessofwhatparticularproblemyoumaybe

experiencing-heck,youcouldjusthateyourwrinkles-acupuncturemightproviderelief.Attheveryleast,it’sanon-invasiveformoftreatmentthatworkswithyourbody’snaturalenergiesratherthanmanipulatingthem.Beforeyougetneedled,seekoutalicensedacupuncturistwithexpertiseintheareayouneedtreatment.Youshouldalsofeelcomfortablewithyourpractitioner.“Youhavetohavearepertoirewiththepersonyou’reworkingwith,”Tarbellsays.Andfinally,don’tworrytoomuchaboutbeingstuck.“SometimesIdon’tevenfeelit,”Shahsays.

18 livingwell ~ September/October �008

Early stretchWakeupanddoalittlestretchinbed.Pointyourtoes

andreachyourarmsaboveyourhead.Reachastallasyoucan.Bringyourkneestoyourchestandyourheadtoyourknees.Goodmorning!

Meditation momentUpandat‘em.Practicea10-15minutestretchingor

yogaroutine.Combinesomedeepbreathing,meditationorprayer.Sometimesadailylistof“thingsIamgratefulfortoday”ishelpfulandwillhelpyoutuneyourmindintoyourbody.Dothisbeforeyouwakeupthekids.

Gut feelingToaideindigestionasmallcupofwarmwateris

recommended.Iusemy2-year-old’scup.It’slittle,it’spink,anditmakesmehappyevenifthewarmwaterdoesn’t.Ifyoutakeadailysupplement,doitnow.Irecommendfishoil,vitaminBandC.

Get the fire burningBreakfastisthemostimportantmealoftheday.While

you’reatit,addsomefiber(oats,wholewheatandgrains)tolowercholesterol.

Mid-Day

Re-establish mental health during the dayAtwork,takeawellnessbreakevery20minutes.

Hydrate,walkaroundtheblock,goonanerrand.Achangeofscenerywilldoyougood.Noticethesky,trees,andbepresentinthemoment.Whatdoestheworldfeellike?

Eat a rainbow every dayBreakfastisnotallthecaloriesyouneed.Focuson

eating5to6fruitandvegetablesaday.Acolorfulplatemakeseatingfun.Enjoyavarietyofflavors.Eatalittleevery2to3hours.Don’tliveonsimplesugarsandbagels.

Prevent heart disease30-45minutesofaerobicexerciseeverydayisgoodfor

yourheart.Icontendthataerobicexcursiveshouldfeelgoodandbefun.Ifyouaredoingsomethingyouhateorareusingyourrunorwalktobeatyourselfupmentally,itisactuallydestructivetoyourhealth.Dotheaerobicsyouloveeveryday.

Find joy in helping Helpsomeoneeveryday.Bringyourstressed-out

colleagueacupofcoffee.Offertohelponaproject.Mindfuljoyisasteptowardsdiseaseprevention.

End of day relaxation techniqueEatatthetablewithyourfamily.Practicetalking

aroundthetable.Ifyoulivealoneuseyourmealtimeasatimetolistentomusicandtrulyenjoyyourfood.

ThankfulBethankfulatday’send.Givethanksinthewayyou

knowbestforyourdayandthepeoplewithinit.Changebeginswithyou.

Followthesepreventativetechniquesandmakesureyouhaveyouryearlycheckups.

Laura Bender is a Master Fitness Specialist and Elite Personal Trainer. She owns Bodies by Bender.

www.bodiesbybender.com

Thehumanmindisatthecontrolsofbodycentral.Learningtoengagethemindwiththebodyisthekeytodiseaseprevention.Herearetentipsthatyoucantryduringyourdaythatwillhelpyouachieveahealthybodyaswellasmind.

mind mattersTenPreventativeHealthTipsforDailyLivingBy Laura Bender

19livingwell ~ September/October �008

By Melanie WanzekCTW Features

Foryoungwomenontherun,researcherssaylacingupyour

tennisshoescandomorethankeepyourhearthealthy–itcanhelppreventearly

breastcancer.“Wedon’thavealotofprevention

strategiesforpremenopausalbreastcancer,butourfindingsclearlyshowthatphysicalactivityduringadolescenceandyoungadulthoodcanpayoffinthelongrunbyreducingawoman’sriskofearlybreastcancer,”saysleadinvestigatorDr.GrahamColditz,associatedirectorofPreventionandControlattheSitemanCancerCenteratWashingtonUniversitySchoolofMedicineandBarnes-JewishHospital.“Thisisjustonemorereasontoencouragegirlsandyoung

womentoexerciseregularly.”Thoughbreastcancerisoftenassociated

witholderwomen,one-fourthofallcasesarediagnosedinwomenbeforemenopause.Inthestudy,researchersfoundthatage-adjustedincidenceratesdroppedfrom194casesper100,000intheleastactivewomento136inthemostactive.Themostactivewomenreportedactivitylevelsequivalenttorunning3.25hoursaweek,orwalking13hoursaweek–andthebenefitcamefromtotalphysicalactivity,notanyparticularsportorintensity.

Nowwhat?Nomatterwhatyourfitnesslevel,startmoving.Whetherit’swalkingtowork,mowingthelawnorgoingtothegym,everybithelps.

“Youdon’thavetobeamarathonrunnertogettherisk-reducingbenefitsofexercise,”Colditzsays.

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�� livingwell ~ September/October �008

Onceuponatime,MollyCuewasallaboutspinning.Shediscovered

theclassathergymandwassoonspinningeveryday–sometimeseventwiceaday.

“IfeltlikeIwasoverworkingthesamemuscles,sotheywerejusttiredandsoreallthetime,”saysCue,38,ofIndianapolis.Andshefoundthatherfitnesslevelwasn’ttranslatingtoanyotherphysicalactivitiessheattempted,likejogging.

EightmonthslaterCuestoppedspinningandworkingoutaltogether.

Varietyisthespiceoflife,andexerciseisnodifferent.AccordingtotheAmericanCouncilonExercise,SanDiego,Calif.,oneofthetopmistakespeoplemakeinthegymisfindingaroutineorphysicalactivitytheylikeandthenneverchangingit.Routineworkoutscanleadto

boredom,plateausand–worsecasescenario–injuryorburnout.

Beginningexercisersaremostlikelytofallintotheburnouttrap,sincetheyoftentrytodotoomuchatfirst,saysMichaelP.Maina,associateprofessorofhealthandhumanperformanceatRoanokeCollegeinSalem,Va.Theymaystartoutrunningtwomilesandthencontinuebumpinguptheirmileageuntiltheycan’tkeepupintimeoreffort.

“Thesepeoplewanttotrainlikeit’sa‘Rocky’video,”Mainasays.Thosewhoincreasetheirworkoutstotheextreme–inhisopinion,spendingmorethananhouratthegym–arelikelyoverdoingitanyway,orspendingtoomuchtimetalking.Ratherthanhurryingtorampupintensity,easingintotheworkoutwillkeepexercisersconsistentandstillwantingmore.

“Halfisbetterthannothing.Tenminutesisbetterthannominutes,”headvises.“Taketime,doless,butkeepleavingithungryeverytimeandyou’llcomeback.”

Routineworkoutsbecomeboringforyourbrain–andyourbody.Bodiesacclimatetoroutinesquicklyandwithinthreeworkoutshavebeguntoadjustandburnfewercalories,saysNatashaAugoustopoulos,aNewYorkCityfitnessinstructorandauthorof“Citystretch,”(CitystretchPublishing,2007)aguidetoyogainNewYorkCity.

Throwinginsomethingthatusesdifferentmusclesindifferentwaysisessential,whetherit’sincreasingtheincline,walkingbackwardorturningsidewaysonatreadmill–joiningaclassonceortwiceaweek.“You’regoingtoshockyourbodyinagood

Burnout BustersVarietyisthespiceofanyhealthy

workout-lifethatkeepsboredomatbayandthecaloriesburning.

By Darci SmithCTW Features

��livingwell ~ September/October �008

way,”Augoustopoulossays.“You’readdingawholenewmovement,awholenewroutine.”

Attendingaclassregularlywillautomaticallyprovidevariety,sinceacertifiedinstructorwilloftenfocusondifferentmusclegroupseachweek.Plus,havingpeoplearoundisoftenaboost,addsAugoustopoulos.

“Peopletendtoworkalittlebitharderandalittlebitbetterwhenthey’vegotthatgroupenergy,”shesays.

SeattleathleticclubZumtriestokeepexerciseplayfulandencouragingsomembersdon’thavetoworryaboutburnout.Theclubevenholdsfrequentmemberchallenges,includingaversionofthePresident’sFitnessChallenge,withrewardslikefreeT-shirtstokeeppeoplemotivated,saysSuzieDashow,generalmanager.

“[Exercise]getsboring,evenifyoulikeit,”shenotes.

Beginningexercisersinparticulargetinthehabitofdoingthesameexercise,especiallyifit’sonetheyenjoy,addsDashow.“Wefindasamanagementteam,wedefinitelyhavetosneak[variety]inforthem.”

Dashowfindsshort-termprogramsencouragepeopletochangetheirroutineeverysixweeks.Atthatpoint,typicallyabodyhascompletelyadaptedtothemovementofacertainexerciseandhasstoppedgettingbenefitfromit.

Zumalsooffersmembersseasonaltrainingoptions,suchascardiovasculartrainingandconditioninginthespring,followedbyoutdoorteamsportsinthesummerandfallandstrengthtrainingduringSeattle’srainywintermonths.

AstudyattheUniversityofFlorida,Gainesville,foundthataddingvariationtoanexerciseroutineincreasedenjoymentandhelpedpeoplestickwithworkingout.Thegroupinthestudywhereexercisevariedbetweenworkoutshadfewerparticipantsdropoutthanthegroupsrequiredtoperformthesameexerciseateachworkoutorwithnosetscheduleorregulations.

Inaddition,thevariedexerciseparticipantsenjoyedtheirworkouts20percentmorethanthesame-exerciseparticipants.

Cuehasreturnedtospinningclass,butnotmanically.

“NowItrytomixitupandnotfocusonanyonetypeofexercise,”Cuesays.“Ispin,jog,occasionallyswimanddoyoga.Itfeelsverybalanced.Ithinkmybodylikesit.”

Not sure how to mix up your exercise routine?

A good fitness program should include resistance training, cardiovascular training and good nutrition, says Edward Olko III, an exercise physiologist and certified personal trainer in Hermosa Beach, Calif.Choose exercises that fit your lifestyle and that you find interesting. “If you’re doing something you enjoy, you’re more likely going to stick with it,” he says. Olka advises doing a variety of exercises each week for �0 to 60 minutes in duration, such as:

Monday Rest.

Tuesday Resistance training with weights, resistance bands or tubing. If you’re intimidated by a weight

machine or free weights, enlist a professional’s help.

Wednesday Cardiovascular training, like biking, jogging, swimming or a combination.

Thursday Resistance training

Friday Rest and stretch.

Saturday Cardiovascular training. Try a class!

Sunday Cardiovascular training. Choose an outdoor activity you enjoy.

�� livingwell ~ September/October �008

Wakeupeverydayat6a.m.Deliverareportatastaffmeetingat10a.m.

Eatlunchat12:15p.m.SurftheWebfortomorrow’sweatherat3p.m.Takea4-milerunat5:45p.m.Eatdinnerat7p.m.Gotosleepat9p.m.

Whydowechoosetodowhatwedowhenwedoit?Orareweactuallyreally“choosing”atall?

Inherbook“SexSleepEatDrinkDream:ADayintheLifeofYourBody”(HoughtonMifflin,2007),sciencewriterJenniferAckermantakesthereaderona24-hourday-tripintothehumanbodyasitgoesthroughthemotionsofwork,play,refuelingandrest.Fromthearousalofthesensesinthemorningtothereverieofsleepanddreams,Ackermanuncoversthelatestfindingsaboutthecauseandeffectofeverydayexperiences,fromstress,fearandfatigue,tosex,exerciseandlearning.Thebetterweunderstandourbodiesandwhat’sgoingoninsidethem,sheattests,theeasieritistomaximizethementalandphysicalpotentialofeachday.

“Mostofusareawareofthe

obvious24-hourrhythminoursleepandwakepatterns,butwealsohavedailyrhythmsinbodytemperature,heartrate,bloodpressure,levelsofstresshormonesandsexhormones,alertnessandevenintheworkingsoftheindividualcellsofourliver,heart,lungsandblood,”Ackermansays.“Theserhythmsareproducedbyourinternalcircadianclocks,littleoscillatingtimekeepersinourbodies.”

Infact,saysJ.DavidGlass,Ph.D.,aprofessorofbiologicalsciencesatKentStateUniversity,Kent,Ohio,thehumanbodyactuallyhasthousandsofthesesmallcircadianclocks“ticking”awaywithintheendocrinesystem.Eachonefunctionsindependentlytoproduceadesiredresult(digestion,exertion,cellrenewal,etc.),buttheyalsoaresynchronizedamongthemselvesforoptimalefficiency,outputandhealth.Forinstance,hungerusuallyhitsatatimewhenyourtemperatureishigherandthereforemorecapableofmetabolizingfood.It’snotsimplyamatterofbeingmorefocusedorlessweak–therereallyare,asAckermanpointsout,betterandworsetimesofdayforcertainactivitiessuchaseatinga

bigmeal,napping,proofreadingamanuscript,exercising,goingtothedentist,takingmedicationforyourrheumatoidarthritisorevenmakingimportantdecisions.

Atthehelmofthisintricatelychoreographedballetisaspecialpartofthebraincalledthesupra-chiasmaticnucleus(SCN);althoughonecouldarguethattherealmasterofceremoniesisthesun.

AccordingtotheNationalSleepFoundation,Washington,D.C.,exposuretolightstimulatesanervepathwayfromtheretinaintheeyetotheSCNinthebrain.Itsetsoffaregulatedpatternofactivitiessuchasraisingbodytemperatureandreleasingstimulatinghormoneslikecortisol,whilealsostemmingthereleaseofotherhormoneslikemelatonin,whichisassociatedwithsleeponset,untilmanyhourslaterwhendarknessarrives.

Oneoftheinterestingaspectsofthisdailyjourney,Ackermanpointsout,isthatthebodyusuallyexperiencesadipinenergyduringtheafternoon,usuallybetween1and3p.m.

“ThisiswhatIcallthe‘Doldrums,’”Ackermansays.“Whenthefogofsleepinessdriftsintocloud

thinkingandyoufunctionaboutaswellasifyouhadquaffedacoupleofbeers.”

Contrarytowhatyoumightthink,thisdrowsinessisnotrelatedtowhatyouateforlunch.Nooneknowsexactlywhyweexperiencethisafternoontrough,saysAckerman,butsomescientistssuspectitarisesfromtwoopposingprocessesthatreachequilibriumaboutthistime–thehomeostaticsleepmechanism,whichregistersincreasingsleepdebt,andthecircadianalertingmechanism,whichhasbeengrowinginstrengthfromitslowat3or4a.m.

“Throughouttheday,there’sthispush-pullprocessgoingon–theneedforsleepversusthedriveforwakefulness,”Ackermanexplains.“Aroundmidday,theaccumulatingpressureforsleepispowerfulandthewakesignalhasn’tachievedadequatestrengthtooffsetsleepiness,sowefeelthismountainofdrowsiness.”

Thisnaturalebbinenergymeanstheearlyafternoonisnotthebesttimeto,say,givealecture.Ackermanactuallyrecommendstakinganafternoonnapifatallpossible–acommonoccurrenceinSpainandotherLatincultures.Researchshowsthateven15or20minutesofsleepintheafternoonboostsalertness,moodandproductivitylaterintheday.

Onceyoumakeitthroughthesehours,yourenergystartstoriseagain,anditisthen,inthelaterafternoonorevening,thatyouaremostlikelytomaximizeyourathleticperformance.Thecircadianalertingsystemisstrong,yourbodytemperatureisatitshighest,yourmusclesarepowerful,yourjointsareflexible,youbreatheyoureasiestandyourheartpumpsmoreefficiently.It’salsowhenyourperceptionofyourownexertionislowest,soyourworkoutdoesn’tfeelasdifficult.

Butkeepinmindthatthisscheduleisheavilydependentonnormalsleeppatternsandproperexposuretolight.Withoutregular

lightexposureattherighttimes,theSCNcanliterallyloseitsway,makingitharderforyourbodytorenewitselfmentallyandphysically.

AccordingtoGlass,peoplewhoupsettheircircadianrhythmsbyworkingnightshifts,suchasnursesorfactoryworkers,oftensufferfrommorephysicalailments,havemorefamilyproblems,aremorelikelytohaveunhealthydiets,aremorepronetoalcoholismandhavesignificantlyhigherratesofmorbidity.

“Whennightshiftworkerswalkouttotheircarsafterwork,theyexperiencerealsunlight,whichconfusestheirclocksandcanmakeithardforthemtogetproperrest,”Glasssays.“Tomakemattersworse,

theywanttosocializewiththeirfamiliesduringnormalhoursonweekendsandthenreturntoworkonMondaynight,whichisveryhardtodobecausetheirbodiescan’tadjusttothenewschedulefastenough.Gettingoff-trackmakesthemlessproductive,andmorepronetoaccidents.”

Therealcruxofthematteristhatitisincrediblyimportanttogetenoughsleep(seventoninehours),andregularly.Aslongasplentiful,qualitysleepistakencareof,individualcircadianrhythmscanactuallydiffer.

“Somepeoplearelarks,”Ackermanexplains,“happilyupin

theearlymorning,happilyasleepby8:30or9p.m.–justasanowlisrevvingupforalongnightofwakefulness.Therecanbeasmuchassixhours’differenceinthecircadiancyclesofextrememorningandextremeeveningtypes.”

AccordingtoAckerman,mostpeoplefallsomewhereinbetween,withthemajorityofAmericanstendingtowardowlishness.(Youcanfindoutyourownlark/owlchronotypebygoingtoalinkonAckerman’sWebsite:www.jenniferackerman.net.)Ourcircadianrhythmsareshapedbysmallvariationsinthegenesthatrunourclocks,aswellasageanddailyexposuretolight,bothnaturaland

artificial.Wemayhavemoreowlsinoursocietybecauseofourexposuretonighttimeartificiallight,whichdelaysourbodyclocks.Ifyouarelookingto“reset”yourSCNinordertoperformatanoptimallevelinanine-to-fiveworld,accomplishmoreandbeyourhealthiest,theexpertsagreethatexposuretomorninglightcanhelpadvanceyourclock.

“AbriskwalkinthemorningcanalsobejustaseffectivebecauseitboostsSerotonin,”Glasssays,“andsomepeoplefindthattakingMelatonin(3mgtablets)ishelpfulbecauseitcanaidinamorerestfulsleep.Ontheotherhand,studieshavefound

thatbothalcoholandmarijuanaeffectively‘blind’thebodyclocktolight,therebydisruptingyourrhythms,soavoidheavyintake.”

Wecan’taddmorehourstotheday,butifwedoourbesttolistentoourbodiesandsynchronizeouractionswithourbiologicalrhythmsinsteadofforcingthemtofollowunnaturalroutines,whenitcomestoenergyandhealth,maybewecanturnbacktheclock.

Are you an ‘owl’ living in a ‘lark’s’ world? Internal clocks might control why we do what we do and when we do it, but resetting the time could allow you to make the most of every day

By ANNA T. HIRSHCTW FEATURES

Tick,Tick,Tick

“Somepeoplearelarks,”Ackermanexplains,“happilyupintheearlymorning,happilyasleepby8:30or9p.m.–justasanowlisrevvingupforalongnightofwakefulness.Therecanbeasmuchassixhours’differenceinthecircadiancyclesofextrememorningandextremeeveningtypes.”

�5livingwell ~ September/October �008

Wakeupeverydayat6a.m.Deliverareportatastaffmeetingat10a.m.

Eatlunchat12:15p.m.SurftheWebfortomorrow’sweatherat3p.m.Takea4-milerunat5:45p.m.Eatdinnerat7p.m.Gotosleepat9p.m.

Whydowechoosetodowhatwedowhenwedoit?Orareweactuallyreally“choosing”atall?

Inherbook“SexSleepEatDrinkDream:ADayintheLifeofYourBody”(HoughtonMifflin,2007),sciencewriterJenniferAckermantakesthereaderona24-hourday-tripintothehumanbodyasitgoesthroughthemotionsofwork,play,refuelingandrest.Fromthearousalofthesensesinthemorningtothereverieofsleepanddreams,Ackermanuncoversthelatestfindingsaboutthecauseandeffectofeverydayexperiences,fromstress,fearandfatigue,tosex,exerciseandlearning.Thebetterweunderstandourbodiesandwhat’sgoingoninsidethem,sheattests,theeasieritistomaximizethementalandphysicalpotentialofeachday.

“Mostofusareawareofthe

obvious24-hourrhythminoursleepandwakepatterns,butwealsohavedailyrhythmsinbodytemperature,heartrate,bloodpressure,levelsofstresshormonesandsexhormones,alertnessandevenintheworkingsoftheindividualcellsofourliver,heart,lungsandblood,”Ackermansays.“Theserhythmsareproducedbyourinternalcircadianclocks,littleoscillatingtimekeepersinourbodies.”

Infact,saysJ.DavidGlass,Ph.D.,aprofessorofbiologicalsciencesatKentStateUniversity,Kent,Ohio,thehumanbodyactuallyhasthousandsofthesesmallcircadianclocks“ticking”awaywithintheendocrinesystem.Eachonefunctionsindependentlytoproduceadesiredresult(digestion,exertion,cellrenewal,etc.),buttheyalsoaresynchronizedamongthemselvesforoptimalefficiency,outputandhealth.Forinstance,hungerusuallyhitsatatimewhenyourtemperatureishigherandthereforemorecapableofmetabolizingfood.It’snotsimplyamatterofbeingmorefocusedorlessweak–therereallyare,asAckermanpointsout,betterandworsetimesofdayforcertainactivitiessuchaseatinga

bigmeal,napping,proofreadingamanuscript,exercising,goingtothedentist,takingmedicationforyourrheumatoidarthritisorevenmakingimportantdecisions.

Atthehelmofthisintricatelychoreographedballetisaspecialpartofthebraincalledthesupra-chiasmaticnucleus(SCN);althoughonecouldarguethattherealmasterofceremoniesisthesun.

AccordingtotheNationalSleepFoundation,Washington,D.C.,exposuretolightstimulatesanervepathwayfromtheretinaintheeyetotheSCNinthebrain.Itsetsoffaregulatedpatternofactivitiessuchasraisingbodytemperatureandreleasingstimulatinghormoneslikecortisol,whilealsostemmingthereleaseofotherhormoneslikemelatonin,whichisassociatedwithsleeponset,untilmanyhourslaterwhendarknessarrives.

Oneoftheinterestingaspectsofthisdailyjourney,Ackermanpointsout,isthatthebodyusuallyexperiencesadipinenergyduringtheafternoon,usuallybetween1and3p.m.

“ThisiswhatIcallthe‘Doldrums,’”Ackermansays.“Whenthefogofsleepinessdriftsintocloud

thinkingandyoufunctionaboutaswellasifyouhadquaffedacoupleofbeers.”

Contrarytowhatyoumightthink,thisdrowsinessisnotrelatedtowhatyouateforlunch.Nooneknowsexactlywhyweexperiencethisafternoontrough,saysAckerman,butsomescientistssuspectitarisesfromtwoopposingprocessesthatreachequilibriumaboutthistime–thehomeostaticsleepmechanism,whichregistersincreasingsleepdebt,andthecircadianalertingmechanism,whichhasbeengrowinginstrengthfromitslowat3or4a.m.

“Throughouttheday,there’sthispush-pullprocessgoingon–theneedforsleepversusthedriveforwakefulness,”Ackermanexplains.“Aroundmidday,theaccumulatingpressureforsleepispowerfulandthewakesignalhasn’tachievedadequatestrengthtooffsetsleepiness,sowefeelthismountainofdrowsiness.”

Thisnaturalebbinenergymeanstheearlyafternoonisnotthebesttimeto,say,givealecture.Ackermanactuallyrecommendstakinganafternoonnapifatallpossible–acommonoccurrenceinSpainandotherLatincultures.Researchshowsthateven15or20minutesofsleepintheafternoonboostsalertness,moodandproductivitylaterintheday.

Onceyoumakeitthroughthesehours,yourenergystartstoriseagain,anditisthen,inthelaterafternoonorevening,thatyouaremostlikelytomaximizeyourathleticperformance.Thecircadianalertingsystemisstrong,yourbodytemperatureisatitshighest,yourmusclesarepowerful,yourjointsareflexible,youbreatheyoureasiestandyourheartpumpsmoreefficiently.It’salsowhenyourperceptionofyourownexertionislowest,soyourworkoutdoesn’tfeelasdifficult.

Butkeepinmindthatthisscheduleisheavilydependentonnormalsleeppatternsandproperexposuretolight.Withoutregular

lightexposureattherighttimes,theSCNcanliterallyloseitsway,makingitharderforyourbodytorenewitselfmentallyandphysically.

AccordingtoGlass,peoplewhoupsettheircircadianrhythmsbyworkingnightshifts,suchasnursesorfactoryworkers,oftensufferfrommorephysicalailments,havemorefamilyproblems,aremorelikelytohaveunhealthydiets,aremorepronetoalcoholismandhavesignificantlyhigherratesofmorbidity.

“Whennightshiftworkerswalkouttotheircarsafterwork,theyexperiencerealsunlight,whichconfusestheirclocksandcanmakeithardforthemtogetproperrest,”Glasssays.“Tomakemattersworse,

theywanttosocializewiththeirfamiliesduringnormalhoursonweekendsandthenreturntoworkonMondaynight,whichisveryhardtodobecausetheirbodiescan’tadjusttothenewschedulefastenough.Gettingoff-trackmakesthemlessproductive,andmorepronetoaccidents.”

Therealcruxofthematteristhatitisincrediblyimportanttogetenoughsleep(seventoninehours),andregularly.Aslongasplentiful,qualitysleepistakencareof,individualcircadianrhythmscanactuallydiffer.

“Somepeoplearelarks,”Ackermanexplains,“happilyupin

theearlymorning,happilyasleepby8:30or9p.m.–justasanowlisrevvingupforalongnightofwakefulness.Therecanbeasmuchassixhours’differenceinthecircadiancyclesofextrememorningandextremeeveningtypes.”

AccordingtoAckerman,mostpeoplefallsomewhereinbetween,withthemajorityofAmericanstendingtowardowlishness.(Youcanfindoutyourownlark/owlchronotypebygoingtoalinkonAckerman’sWebsite:www.jenniferackerman.net.)Ourcircadianrhythmsareshapedbysmallvariationsinthegenesthatrunourclocks,aswellasageanddailyexposuretolight,bothnaturaland

artificial.Wemayhavemoreowlsinoursocietybecauseofourexposuretonighttimeartificiallight,whichdelaysourbodyclocks.Ifyouarelookingto“reset”yourSCNinordertoperformatanoptimallevelinanine-to-fiveworld,accomplishmoreandbeyourhealthiest,theexpertsagreethatexposuretomorninglightcanhelpadvanceyourclock.

“AbriskwalkinthemorningcanalsobejustaseffectivebecauseitboostsSerotonin,”Glasssays,“andsomepeoplefindthattakingMelatonin(3mgtablets)ishelpfulbecauseitcanaidinamorerestfulsleep.Ontheotherhand,studieshavefound

thatbothalcoholandmarijuanaeffectively‘blind’thebodyclocktolight,therebydisruptingyourrhythms,soavoidheavyintake.”

Wecan’taddmorehourstotheday,butifwedoourbesttolistentoourbodiesandsynchronizeouractionswithourbiologicalrhythmsinsteadofforcingthemtofollowunnaturalroutines,whenitcomestoenergyandhealth,maybewecanturnbacktheclock.

Are you an ‘owl’ living in a ‘lark’s’ world? Internal clocks might control why we do what we do and when we do it, but resetting the time could allow you to make the most of every day

By ANNA T. HIRSHCTW FEATURES

Tick,Tick,Tick

“Somepeoplearelarks,”Ackermanexplains,“happilyupintheearlymorning,happilyasleepby8:30or9p.m.–justasanowlisrevvingupforalongnightofwakefulness.Therecanbeasmuchassixhours’differenceinthecircadiancyclesofextrememorningandextremeeveningtypes.”

�0 livingwell ~ September/October �008

�1livingwell ~ September/October �008

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health tip

Ifyou’reafanofalternativemedicinesandliketakingginsengandginkgo

bilobaforanenergyboost,don’tworryaboutrumorsthattheyinterferewithdrugabsorption—theydon’t,accordingtostudyresultfromtheUniversityofKansasMedicalCenter.

Inastudyof72healthy,nonsmokingadultsages20to59,Dr.GregoryReedandfellowresearchersstudiedhowvolunteersmetabolizedandabsorbedthesecommonlyusedherbs.

“Thescientistsfoundnosignificantdifferencesbetweenthosewhoreceivedone,bothornoneoftheginsengandginkgobilobasupplementsinhowtheirbodiesabsorbedormetabolizedanyofthefiveprescriptiondrugs[alsotested].”

Go bravely with ginkgo (ginseng, too)

Ginkgo biloba; also known as the Maidenhair Tree

�� livingwell ~ September/October �008