Health

Why Do People Pass Out?

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Recently I saw a video of a young man and his girlfriend strapped into an amusement park ride that took them to the top of a tall pole, paused, then suddenly dropped them, and repeatedly stopped and dropped. They both must have been on the ride for the first time because they each expressed concern and even suggested that maybe they should get off.

But before they could execute that suggestion, they were rapidly pulled to the top of the pole and let go. The video shows that the girlfriend screamed and to some degree, seemed to enjoy the ride. The young man, however, screamed and promptly fainted. What made it interesting was that throughout the entire ride, the girlfriend didn’t notice. This young man would wake up screaming and then faint again, over and over. So, why did he keep passing out while the girlfriend did not?

These brief periods of fainting—greyouts or blackouts—are known as syncope. Gravitational forces (G-forces) and abrupt changes in acceleration and deceleration are the reason that people pass out on rides. A roller coaster accelerates upward, forcing blood downward toward the lower extremities, away from the brain, temporarily reducing the oxygen supply to the brain. The individual will experience loss of peripheral vision, what they see is dimmed (a greyout) or they experience total temporary blindness (a blackout).

The body, in an effort to counteract all this, increases the heart rate, and blood vessels constrict in an effort to maintain adequate blood flow to the brain. But because of the G-forces, these compensation efforts may not be sufficient causing a lack of oxygen to the brain and resulting in syncope.

The balance systems—vestibular and autonomic nervous systems—can also play a role. The autonomic nervous system controls involuntary bodily functions. This system can be overwhelmed by extreme sensory input from, let’s say, a roller coaster. This triggers a sudden drop in heart rate and blood pressure (a vasovagal response), which in turn reduces blood flow to the brain and a person will faint. The vestibular system provides information about motion, balance, and spatial orientation. It is located in the inner ear. On a fast-moving ride, what the eyes see conflicts with what the inner ear feels. This mismatch leads to motion sickness symptoms and contributes to the vasovagal response, resulting in overstimulation of the vagus nerve and a temporary loss of consciousness.

But why did the young man do all the fainting, but the girlfriend did not at all? Several other factors can increase a person’s susceptibility to passing out. Dehydration and hunger can reduce blood volume, and the body is then less able to cope with the changes that occur when experiencing G-forces. Fatigue lowers the body’s resilience to stress. Pre-existing medical conditions like low blood pressure and heart issues can contribute to the fainting episodes. Even psychological factors such as anxiety and fear can trigger an adrenaline rush, increasing the heart rate and blood pressure, and once the intense portion of the ride is over, there is a sudden drop resulting in fainting. Hyperventilation or heat illness can also cause a person to faint.

Fainting, without the sudden ups and downs of an amusement park ride, is still caused by a lack of blood flow to the brain. This lack of blood flow can be caused by many of the same things. But just fainting can also be a sign of a serious or even life-threatening condition. If you experience any of the following symptoms, you should take immediate steps to prevent fainting, but you should still try to determine why you felt like fainting.

While fainting can happen and there’s nothing you can do to stop it, there are things you can try when you feel a faint coming on:

  • Make a fist
  • Cross your legs
  • Squeeze your thighs together
  • Tighten the muscles in your arms
  • Lie down or put your head between your knees

A person may faint only occasionally as a result of easily-recognized reasons, but if a person experiences frequent fainting spells, it might be time to consult a healthcare provider to determine the cause.

Did You Know?

Fainting happens most often to people between the ages of 10 and 30 years, and in those 65 and older.

Commonly found in males, micturition syncope can cause a person to pass out when they urinate, cough or stretch.

Standing for long periods with knees locked can cause you to faint. This is a result of blood pooling in your leg veins.

FAINTING SYMPTOMScauses of lack of blood flow to the brain
Feeling flushed and warmDehydration
WeaknessShock
ConfusionDrugs and alcohol
Dizziness or lightheadednessDrug interactions
HeadacheOrthostatic Hypotension (standing up too fast)
NauseaAnxiety or fear
Shortness of breathStress
Cold sweatsSight of blood
Trembling of shakingGetting a shot
Tunnel or blurred vision

Source: biologyinsights.com/why-do-some-people-pass-out-on-rides; verywellhealth.com/causes-of-fainting

Marvelous Feet

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Taken for granted, used and abused, and squeezed into stylish, but uncomfortable shoes, our feet are simply marvelous.

The human foot is one of the most complex structures in the body. It has more than 100 moving parts that include 28 bones, 33 joints, 19 muscles, over 100 tendons and ligaments, and more than 200,000 nerve endings. Absorbing impact and bearing the entire weight of the body, all of these moving parts work together so that our feet can perform their important, primary functions—enabling us to walk, run, and maintain balance.

Because the foot’s structure is so complicated, it is prone to injury, including traumatic and repetitive use injuries such as sprains, strains, torn ligaments, broken bones, tendonitis, and diseases and disorders such as arthritis, fallen arches, bunions, corns, plantar fasciitis. These injuries, diseases, and disorders do not only cause pain, but can also significantly impair quality of life and lead to loss of mobility.

Did You Know?

The pinky toe is of little value, and those who were born without or lost one or both pinky toes notice very little effect on or change in their activities.

The foot is divided into three parts:

Forefoot

The forefoot is comprised of 21 bones: the phalanges, metatarsal bones, and sesamoid bones.

The phalanges (toes) consist of 14 bones. The big toe has two bones, and the remaining four have three bones each.

The metatarsal consists of five long bones extending from the base of each toe to the midfoot. The metatarsal bones in the big toe have a vital role in forward motion, while the remaining four metatarsals provide stability.

The sesamoids are two pea-shaped bones embedded in a tendon running below the first metatarsal bone at the bottom of the foot. These bones stabilize and reduce stress on the tendon.

Midfoot

Seven tarsal bones help form the arch of the foot. Five of these bones are found in the midfoot. These five are called distal tarsal bones—distal, meaning the little toe side of the foot.

The navicular bone is a C-shaped bone in the heel that articulates (hinges) the five tarsal bones.

The cuboid bone is cube-shaped and sits next to the navicular bone. It is immovable and supports the arch of the foot.

Three cuneiform bones—the medial, intermediate, and lateral—are highly mobile and make up the actual arch of the foot.

Hindfoot

There are only two bones in the hindfoot. Collectively, they are called the proximal tarsal bones—proximal, meaning the big toe side of the foot. They transmit the weight of the entire body to the foot. These tarsal bones are the calcaneus (the heel bone) and the talus (an ankle bone that sits near the calcaneus and between the tibia and fibula).

While the foot provides a solid foundation on which the body stands, the toes have the crucial job of helping the foot to maintain balance by helping with weight distribution, and providing the necessary push forward (propulsion) during activities like walking and running. They anchor the body to the ground and contribute to the foot’s shock absorption. All ten toes are essential, but the big toe is the powerhouse. It bears most of our body weight with a weight-bearing capacity double the nine other toes combined.

“But He knows the way that I take; when He has tested me, I shall come forth as gold. My foot has held fast to His steps; I have kept His way and not turned aside.” Job 23:10, 11

Thank you, Lord, for our marvelous feet.

Sources: verywellhealth.com/foot-anatomy-and-physiology; helpshoe.com/toes-importance

What’s in a Sneeze?

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Reasons for Sneezing

  • Allergies
  • Viral infections
  • Breathing in certain medications like nasal sprays
  • Eating spicy foods
  • Stress and strong emotions
  • Temperature change
  • Bright lights

Sneeze Droplets Can Carry

  • Common cold
  • Flu
  • Strep throat
  • Respiratory syncytial virus (RSV)
  • Pneumonia
  • Meningococcal disease

“Sneezing … is a sudden and forceful expulsion of air through the nose and mouth. It is the body’s natural reflex to clear the nasal passages of irritants and harmful particles.” (medicoverhospitals.in/symptoms/sneezing)

A sneeze sends 40,000 droplets of moisture into the air and on nearby surfaces. These droplets carry viruses and bacteria that can be inhaled by others.

What happens to these droplets once they are sneezed out depends on their size. The bigger they are, the quicker they fall and end up on the floor or some other surface—although movement in the room can cause them to become airborne again. For instance, opening a door can change the airflow and pull viruses up from the floor. Smaller and lighter droplets can stay airborne almost indefinitely.

Sneezing is a symptom of many different conditions, so to treat sneezing, healthcare providers treat the underlying issue. For instance, if the underlying condition is a bacterial infection, a doctor might prescribe antibiotics.

If sneezing is the only symptom you are experiencing, you likely won’t need to contact your doctor. However, if the sneezing is combined with a fever, nausea and vomiting, shortness of breath, hives, diarrhea, and itchy, watery eyes, then you probably have severe allergies or an infection.

While sneezing is most often spontaneous, it is possible to make yourself sneeze.

  • Wiggle tissue or a Q-tip around in your nose
  • Sniff pepper
  • Rub the roof of your mouth with your tongue
  • Massage the bridge of your nose
  • Pluck your eyebrow or nose hair

Interestingly, one in three people can make themselves sneeze by looking at a bright light. This ability is hereditary and called photic sneezing. We don’t really know how bright light causes the sneeze, but maybe the light stimulates a branch of our parasympathetic nervous system, which is part of the autonomic nervous system which is responsible for the body’s rest-and-digest activities such as digestion, salivation, and urination when the body is at rest. Or the light source may stimulate the optic nerve, which stimulates the trigeminal nerve (cranial nerve responsible for sensation in the face and motor functions like biting and chewing) and that makes you sneeze.

Trying to hold back a sneeze can be bad for your health. It can damage blood vessels, cause vertigo, rupture ear drums, and even cause hearing loss.

The nasal cavity—our nose—is part of the upper respiratory tract because we breath in and out through it (inspiration and exhalation). Noses are big, small, and all sizes in between. But when you consider how much is contained in the nasal cavity, it will shock you. In it we find bones, cartilage, tissues, blood vessels, and nerves all of which extend to the back of the upper part of the throat (the nasopharynx).

The anterior or front of the nose, known as the vestibule, is lined with tissue and short, coarse hair. This nose hair is a natural air filter.

Nose hair …

  • Protects your respiratory system by trapping airborne particles like dust, pollen, and other particles and pathogens, like viruses and bacteria from reaching your respiratory tract.
  • Retains water which keeps your mucus membranes moist. They don’t function well when dry.
  • Is coated with a thin layer of mucus that traps smaller particles that may try to sneak past the coarse hairs in front.
  • Cilia (tiny, hair-like structures) work with the mucus to move the trapped particles into the throat where they can be swallowed or expelled.

And here is a plus: Studies have shown that the denser the nose hair, there is a reduced risk of developing asthma, especially if you have allergies. Of course, some people prefer to trim or even remove these hairs for cosmetic reasons, but removing too many can lead to a greater risk of respiratory illnesses. Nose hairs won’t make you sneeze, but stimulation of the nerves inside the nose and the gathering of debris, particles, and unfamiliar materials in the nose hairs can cause you to sneeze.

Since sneezing clears the nose and throat of irritants and things that make us sick, and can also spread viruses and bacteria to those around us, here are some common-sense ways to protect not only ourselves, but others as well, from the bad stuff contained in the 40,000 moisture droplets in each sneeze.

  • Cover your nose and mouth with a tissue
  • Sneeze in your upper sleeve, not your hands
  • Wash your hands after sneezing, coughing, or blowing your nose
  • Avoid contact with sick people

Strange Cases

In 2023, Katelyn, a young 12-year-old girl began to sneeze for reasons unknown. She would sneeze 12,000 times per day, 20 sneezes per minute for up to 15 minutes at a time, affecting every aspect of her life. Her father told of one instance when she sneezed for 45 minutes straight. Doctors said it was a tic. She would experience a funny feeling in her nose and then the sneezing would begin. They say that this funny feeling is very common for tics. She would find some relief in listening to The Beatles, which stopped the sneezing temporarily, but no one could say why.

Another young girl, Lauren, also sneezed constantly over a four-month period. She was diagnosed with an extremely rare condition known as PANDAS—a pediatric autoimmune neuropsychiatric disorder believed to be the result of cross-reactive antibodies that cause an inflammatory response in the basal ganglia (a topic for another issue). This condition is linked to streptococcal infections when the body has a hyper-reaction to a bacterial infection like strep, tics, even OCD (Obsessive Compulsive Disorder).

Sneezing is even mentioned in a strange case in the Bible. After Elisha “stretched himself out” on the Shunammite woman’s dead son, the boy sneezed seven times and opened his eyes. (See 2 Kings 4:18-37.)

Sources: my.clevelandclinic.org/health/symptoms/sneezing; my.clevelandclinic.org/health/body/23266-parasympathetic-nervous-system-psns; tyla.com/health/girl-sneezes-12000-times-day-775774-20230118; urmc.rochester.edu/encyclopedia/What the Inside of Your Nose Reveals; nosetrimmer.club/nose-hair-cause-sneezing; healthfully.com/The Function of Nose Hairs; aspire.care/families-caregivers-pandas-is-autoimmune-encephalitis; livescience.com/3686-gross-science-cough-sneeze

Did You Know?

During a sneeze, some of those moisture droplets are propelled out of the nose at ≥200 miles per hour.

You cannot sneeze once you are in deep REM sleep because the associated muscles are inactive.

It’s not true that your heart stops when you sneeze. It can slow it down for a short period of time, but it doesn’t stop it.

Beets – A Superfood

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Everyone has food preferences. Some eat just about everything, while others are very picky and won’t even try foods they “don’t like.” Some are hesitant to try anything new.

Sometimes, you might say you don’t like a particular food because your parents didn’t, so you might not have been introduced to it until later in life. You might have eaten something as a child and liked it but then didn’t eat it again for decades. You may need to learn to enjoy it again, as eating is a learning process. Try exciting your sense of smell with a sniff or your taste with just a smidge on the tongue. You may be drawn to its appearance on your plate, the various ways you can prepare it, or the different sauces and seasonings you might use.

Beets (beta vulgaris), love them or despise them, provide some truly amazing health benefits.

A staple food found in ancient civilizations like Babylon, Greece, and Rome. We have evidence that they were cultivated in areas of North Africa as far back as 4,000 years ago. Beet leaves and stalks were first utilized for culinary purposes, while its roots were used for medicinal purposes. During the 16th to the 19th century, beets began to spread around the world. Like potatoes, onions, and turnips, the beet was viewed as a common crop grown and harvested when more sophisticated foods and meat were unavailable. It eventually found its way to America with the colonists.

These deep-red root vegetables abound in nutrients, antioxidants, vitamins, and minerals that are incredibly beneficial for human health. One of the reasons it is so good for the human body is that it contains varying amounts of nearly all the vitamins and minerals the body needs. It is particularly rich in certain essential nutrients like folate, manganese, copper, magnesium, potassium, and iron.

Folate, a B vitamin, is particularly needed to produce red and white blood cells in bone marrow, DNA, and RNA throughout the human lifespan, but especially during periods of growth like pregnancy, infancy, and adolescence. The beet is an outstanding vegetable for the heart, as it contains nearly all the vitamins and minerals necessary to support a strong and healthy heart. It may also lower the risk of Alzheimer’s disease.

Beets are also high in antioxidants, which fight the free radicals that can damage cells, the heart, and even DNA. They are high in nitrates, which are converted to nitric oxide gas in the body, one of the most critical items for blood vessel health, promoting better and easier blood flow and lessening the heart’s workload.

A researcher from the UK states: “Research has proven that a daily inorganic nitrate dose can be as effective as medical intervention in reducing blood pressure, and the best part is we can get it from beetroot … .” (From the 8 Fantastic Health Benefits of Beets.)

This same increase in blood flow that helps the heart also benefits the brain. Decreased blood flow to the brain often precedes cognitive decline and may contribute to dementia and Alzheimer’s disease. Therefore, improved blood flow to the brain may help delay or prevent these issues. Some studies have shown that beetroot juice has a positive impact on the frontal lobe of the brain, where our working memory, judgment, decision-making, and man’s higher power (his will) are located. Beet juice has the potential to increase neuroplasticity. This enables us to learn new skills and to change and adapt throughout our lives. Adding beet juice to our diet would be beneficial.

Inflammation is a common factor in most, if not all, diseases, including heart disease, cancer, liver disease, stroke, diabetes, arthritis, and more. Beets naturally combat inflammation in the body through the potent pigmented compounds called betalains. Animal studies have confirmed that beets combat both chronic inflammation and the oxidative stress associated with free radicals. Additionally, another study found that beets reduce the pain and discomfort commonly associated with osteoarthritis.

In addition to your heart and brain benefiting from the nitrate influence on circulation, the efficiency of the mitochondria is also beneficial. Our mitochondria are the primary source of energy produced by our cells. The improved circulation helps deliver more oxygen to the muscles. This dual benefit enhances both the endurance and performance of athletes.

Beets are also beneficial for eye health. It, and especially the leaves and stems, are high in beta-carotene, lutein, and lycopene. Beta-carotene is an essential nutrient that can be converted into Vitamin A. Vitamin A, the workhorse of vitamins, is essential for healthy eyesight. Lycopene may help reduce the risk of age-related macular degeneration and cataracts. Lutein helps protect your retina and lens from light damage and UV rays that can potentially cause macular degeneration. As with the other organs we have mentioned, eye health is supported by the circulation improvements that nitric oxide provides.

Regarding bone loss, calcium is not the only mineral needed for healthy bones. Magnesium plays a critical role in preventing bone loss. Vitamin C produces collagen that helps maintain healthy bones and cartilage. Antioxidant-rich foods, such as beets, offer a protective health benefit for all organ systems. Reducing the effects of free radicals that damage many things can increase longevity, improve vitality regardless of age, and reduce the risk of cancer.

Beets are high in fiber. Fiber improves bowel function, creates a healthier microbiome, helps you feel fuller, better controls blood sugar levels, and reduces cholesterol. Each of these benefits can be achieved through pharmaceutical methods, but why use pharmaceuticals when all you need is a glass of beet juice regularly or to thinly slice a beet and season it with olive oil and herbs?

Like many fruits and vegetables, the beet’s maximum benefits are obtained by eating them raw-in salads and coleslaw. Blend them with yogurt, fresh garlic, or humus to make a healthy and colorful dip. While beet juice is nutritious on its own, adding it with the juice of other vegetables, such as carrots and celery, makes an even more nourishing drink. Beets can also be roasted, steamed, pickled, and used in soups such as borscht. The leaves and stems, which are even more nutritious, can be cooked like you would spinach or kale.

So, if you like beets, eat them more often. If you don’t like them or haven’t really tried them, give them a chance. Remember 12 tries to decide, for your health.

Did You Know?

It takes 10-12 tries to decide if you like something or not.

Sources: Try and Try at Least 12 Times – Your Kid’s Table; 8 Fantastic Health Benefits of Beets – The Art of Anti-Aging; 8 Health Benefits of Beets—Plus Ideas for How to Eat More of Them; 9 Impressive Health Benefits of Beets; 12 of the Best Foods for Your Heart Health

What Is There to Smile About?

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I went for a doctor’s appointment recently and as I walked up the sidewalk to the front entrance, another senior lady joined me. I smiled at her and said, “Lovely day, isn’t it?” She returned the smile and we struck up a conversation regarding my brilliant, multi-colored skirt. Her purse was yellow and she thought it would look very nice with my skirt. Then we talked about my bright orange sweater and my orange shoes. When we entered the building, the two receptionists commented on how beautiful my skirt was, and my new senior friend showed them how well her purse matched it, and I added how nice it went with my orange sweater and shoes.

As we talked, I noticed that we were smiling and giggling. Maybe there’s something to the conclusion that orange represents joyfulness to humans, but I think it had something to do with our smiles.

Of all the viruses, infections, and diseases that we can so easily catch as we associate together, a smile is one contagious item that no one minds catching. A smile can make a friend out of a stranger. It can chase away fear, and make a person feel cared for.

Smiling affects the body and mind in some very positive ways, benefiting your health, your mood, and the mood of those around you.

There are three types of smiles (who knew): reward, affiliation, and dominance.

Reward conveys approval, happiness, and contentment.

Affiliation communicates positive intention, trustworthiness, belonging, and social connection.

Dominance conveys contempt and superiority. These smiles have shown that they increase the cortisol (stress hormone) level in recipients of this type of smile.

Smiling might even help you to live longer, if it is a genuine, intense smile. Happy people, those who smile all the time, enjoy better health and longevity, but we don’t yet know exactly why. So, smiling may be something you’d like to keep as part of a healthy lifestyle.

The physical act of smiling activates the release of prolactin, vasopressin, and oxytocin (whew!). It also causes the release of dopamine and serotonin. “Think of smiling as a natural anti-depressant.”

“A merry heart does good, like medicine … .” Proverbs 17:22, first part

Smiling releases the body’s natural pain killers—endorphins, which, together with serotonin, elevates the mood, relaxes the body, and reduces physical pain.

And finally, ladies this one is for you. A smile will draw people to you. And smiling makes you more attractive. “Step aside, Botox.” “On your way face lifts, we don’t need you.” The muscles we use to smile lift the face and make a person appear younger and more attractive.

Smiling

  • Relieves anxiety
  • Boosts your mood
  • Strengthens relationships
  • Releases endorphins
  • Increases serotonin
  • Promotes relaxation
  • Fosters compassion
  • Expresses gratitude
  • Boosts the immune system
  • Lowers blood pressure

There are many troubles that will burst like bubbles,

There are many shadows that will disappear,

When you learn to meet them, with a smile to greet them,

For a smile is better than a frown or tear.

When the clouds are raining, don’t begin complaining,

What the earth is gaining should not make you sad;

Do not be a fretter, smiling is much better,

And a smile will help to make the whole world glad.

You can smile when you can’t say a word,

You can smile when you cannot be heard,

You can smile when its cloudy or fair,

You can smile any time, anywhere.

“If we look on the bright side of things, we shall find enough to make us cheerful and happy. If we give smiles, they will be returned to us; if we speak pleasant, cheerful words, they will be spoken to us again.” Mind, Character, and Personality, Vol. 2, 758

Source: verywellmind.com/top-reasons-to-smile-every-day

Free Radicals and Antioxidants

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Our bodies are infinitely complex and to be healthy, our many complex systems desire to be in balance. Free radicals interfere with the balance our body cells strive for, and are associated with such things as aging skin, cancer, autoimmune diseases, cataracts, rheumatoid arthritis, cardiovascular disease, ulcers, emphysema, macular degeneration, and neurodegenerative diseases like Alzheimer’s and Parkinson’s. They are highly reactive and unstable molecules. These radicals have an imbalance in the electrons, meaning one or more electrons do not have a pair, making it unstable. They have a very short lifespan of only a fraction of a second, but what damage they can do in that short time. Because of the unpaired electrons, they react with other balanced molecules in the body by taking one of their electrons. The new molecule is then unstable and will attempt to “steal” an electron from another stable molecule, making it unstable and the cascade of “stealing” an electron is repeated time and time again. This cascade can result in high levels of free radicals and cause damage to surrounding cells, organs, and can even cause DNA mutations.

DNA is the genetic material responsible for producing the proteins that guide all processes and structures in the body. Damaged DNA will try to reproduce the cells that comprise our bodies; but being damaged, they will not make healthy cells. Free radicals are made by the body as a byproduct of normal metabolism and in response to stress and inflammation. Free radicals can also be made by the body after exposure to toxins in the environment such as tobacco smoke, environmental pollutants, ultraviolet light, some metals, some drugs, some viruses, pesticides, industrial solvents, ozone and radiation, and after an extreme, intense workout. Diets high in refined sugar and simple carbohydrates, as well as preservatives found in food can also increase free radicals. A high number and availability of free radicals creates oxidative stress. Occurring silently, oxidative stress causes damage to and even the death of healthy cells.

As you now understand, free radicals can be, in excessive numbers, nasty little molecules, and as is so often true, prevention is better than a cure. So, how can we prevent an excessive number of free radicals and ultimately, oxidative stress?

First, limit the number of free radicals from entering the body.

  • Do not smoke. Avoid second-hand smoke as much as possible.
  • Avoid alcohol intake.
  • Limit your time in the sun, properly using non-toxic sunscreen and protective clothing.
  • Learn to remove yourself from unnecessary stress and manage the stress you are unable to avoid.
  • Avoid environmental pollution as much as possible.

Second, consume enough antioxidants to keep the free radicals from taking over. Our body actually makes some antioxidants, but not enough to neutralize all the free radicals. So, what is an antioxidant?

Antioxidants are unstable molecules, and, like free radicals, antioxidants have unpaired electrons in their molecules. But unlike free radicals, antioxidants don’t typically steal from otherwise stable molecules to become stable. They will freely give up an electron to a free radical and both molecules are then stable, greatly decreasing the likelihood of causing damage. They are therefore sometimes referred to as free radical scavengers. These key free radical scavengers can be obtained by eating an antioxidant-rich diet comprised of good quantities of these vitamin-rich foods high in antioxidant:

Vitamin C: broccoli, Brussels sprouts, blueberries, cauliflower, cantaloupe, grapefruit, leafy greens, kale, strawberries, sweet potatoes, bell peppers, tomatoes, and citrus fruits.

Vitamin E: almonds, avocado, sunflower seeds, oatmeal, legumes, peanuts, red pepper, and leafy greens.

Beta carotene: apricots, cantaloupe, mangos, carrots, asparagus, beets, kale, mangoes, oranges, peaches, pink grapefruit, pumpkin, squash, tomatoes, tangerines, and watermelon.

Selenium: brown rice, onions, Brazil nuts, chia seeds, oatmeal, whole wheat bread, barley, lentils, navy beans, sunflower seeds, and flax seeds.

Zinc: oatmeal, tofu, sesame, sunflower and pumpkin seeds, chickpeas, lentils, cashews, garbanzo beans, peanuts, almonds, and pecans.

Phenolic compounds: apples, onions, berries, grapes, peanuts, and spices, including oregano, thyme, and rosemary.

We need to remember that antioxidants are unstable molecules, so an overabundance of antioxidants can potentially be damaging, too. Obtaining antioxidants from supplements can be problematic. “Food-first is always the best way to go in terms of getting proper antioxidant.” Anthony DiMarino, RD, (verywellhealth.com+2). This is one reason why a diet rich in vegetables and fruits has been linked with a lower risk of many diseases.

Third, is to combat free radicals through other healthy lifestyle choices including adequate rest, activity, and water consumption are helpful.

Improve your health and prevent premature aging and disease by avoiding dangerous free radicals whenever possible, and developing a healthy lifestyle that includes a diet high in fruits, vegetables, beans, legumes, and seeds.

Sources: health.clevelandclinic.org/free-radicals; verywellhealth.com/information-about-free-radicals-2249103; mdanderson.org/cancerwise/what-are-free-radicals-a-dietician-explains; cancer.gov/about-cancer/causes-prevention/risk/diet-antioxidents-fact-sheet; naturallivingfamily.com/health-nutrition/chia-seeds-and-diabetes; clevelandclinic.org/health/articles/oxidative-stress; medicinenet.com/what_are_free_radicals_and_why_are_they_bad/article; Are+there+foods+that+increase+free+radicals

The Health Benefits of Winter

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It is May, and the cold of winter and coolness of spring are mostly behind us as we welcome the summer months ahead. It probably seems untimely to talk about winter in May, but I hope that you will find the health benefits of winter interesting.

Every year, most years, from December through February—indoors and outdoors—we hear people say, “It is SO COLD out here!”, “I can’t wait until spring!”, “Look at all that snow.”, “[Groan] Ice!?”, “I have to shovel again?”

We can think of many unpleasant things about winter—cold, ice, snow, shorter days and longer nights, shoveling, sand, salt, dirty cars, depression, the flu, heavy coats, gloves, ear muffs, boots. On the other hand, there are those who are very positive toward winter because they can ski, snowboard, sled, ice skate, and simply enjoy the colder temperatures because there are people who really like winter.

But does winter really offer actual health benefits? Let’s take a look.

You Might be Smarter in Winter

Colder weather can help you think more clearly according to a 2017 study by Stanford University. The study found that some cognitive skills like decision-making and staying calm were performed with more control during colder weather. Study participants were less impulsive and were more likely to take on complex tasks in the winter than they would in the summer. The brain requires glucose to function and the body uses more glucose in the summer in order to keep its core temperature down, and it, therefore, has less for reasoning and recall.

Burn More

You burn more calories during cold weather because it takes a greater amount of energy to keep ourselves warm. Another American study in 2017 found that when the outside temperature hovered between 14° and 23° Fahrenheit, 34 percent more calories were burned while hiking than on a 50° day.

Do You Have Diabetes?

Exposure to mild cold temperatures will activate a diabetic’s “brown fat.” This is the tissue that produces heat and this helps to absorb excess sugar in the blood. Repeated exposure will lead to improved insulin sensitivity.

A 2017 study done by the University of Toronto found that pregnant women who were exposed to cold outdoor temperatures were less likely to develop gestational diabetes.

Achoooo!

Tree, grass, and weed pollens are reduced during the cold months of the year, thereby reducing allergy symptoms. However, all good things have a bad tradeoff—if you’re allergic to mold, that allergy can be worse in the cold.

Ahhhhh, Zzzzzz

When you lie down to sleep, your body’s core temperature drops over the next two hours in the summer. However, it happens faster in the winter. And when sunrise is later, you naturally sleep later.

Infections, viruses, and colds, oh my!

It is true that during the winter months, we are more likely to become the victim of an infection or virus. But according to the Centers for Disease Control and Prevention (CDC), we can energize our immune system with just a few minutes of exposure to frigid temperatures.

A Heart’s Work is Never Done

The heart works harder during the cold months to pump blood and maintain body temperature during periods of physical exertion. Exercising outdoors in the winter strengthens the heart muscle. However, here is another tradeoff—be careful if you are at risk for heart disease. Exercising outdoors too much can also raise your blood pressure and decrease oxygen to the brain, and that puts added stress on the heart.

Layer After Layer

Layering is the key to staying warm and dry during your daily excursions outside. Hypothermia and frostbite can happen quickly when the temperature is frigid, so keeping as much of the body as you can shielded from the cold, you are less likely to have to worry about those conditions. Cold temperatures, strong winds, and damp conditions will steal your body heat. Layering traps your body heat and becomes a kind of insulation against the elements.

What Can I Do?

Here are some suggestions for outdoor winter activities:

  • Brisk walking or hiking
  • Jogging or running
  • Raking leaves
  • Shoveling snow
  • Ice skating
  • Skiing
  • Sledding
  • Snowboarding
  • Cross-country skiing

Am I Blue?

Because the days are shorter and nights are longer, and ice and snow can often keep us homebound for days at a time, it isn’t surprising that we might experience depression. But exercising or even just standing on your front porch in the sunshine for a few minutes can improve your mood and help you take in vitamin D which is essential for our overall well-being, keeps our teeth and bones strong, and supports our immune system so that we might better fight off the infections and viruses (including Covid-19) that are more prevalent during the cold winter months. It also reduces inflammation, the risk of heart disease and the growth of cancer cells, and it can even help you lose some of those extra holiday pounds.

Did You Know? Because it gets wet so easily with sweat, rain, or snow, your first layer should not be cotton. The moisture will be trapped and you will feel colder and heavier. Use moisture wicking fabric (used in high-performance sportswear), then fleece, and then a thin waterproof layer.

Inspiration Says

We should follow the eight laws of health (pure air, sunlight, abstemiousness, rest, exercise, proper diet, water, and trust in divine power) during the cold months just as much as we do during the warmer ones.

“True religion and the laws of health go hand in hand.” Lift Him Up, 260

“I have been shown that a great amount of suffering might be saved if all would labor to prevent disease, by strictly obeying the laws of health. … Many have expected that God would keep them from sickness merely because they have asked Him to do so. But God did not regard their prayers because their faith was not made perfect by works. God will not work a miracle to keep those from sickness who have no care for themselves, but are continually violating the laws of health, and make no effort to prevent disease. When we do all we can on our part to have health, then may we expect that the blessed results will follow, and we can ask God in faith to bless our efforts for the preservation of health. He will then answer our prayer, if His name can be glorified thereby. But let all understand that they have a work to do. God will not work in a miraculous manner to preserve the health of persons who are taking a sure course to make themselves sick, by their careless inattention to the laws of health.

“In order to preserve health, temperance in all things is necessary—temperance in labor, temperance in eating and drinking. … The body, which God calls His temple, should be preserved in as healthy a condition as possible.” The Review and Herald, April 2, 1914

“Do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and you are not your own? For you were bought at a price; therefore, glorify God in your body and in your spirit, which are God’s.” 1 Corinthians 6:19, 20

Source: readersdigest.ca/health/healthy-living/cold-weather-good-for-you; heart.org/en/healthy-living/fitness/getting-active/how-to-stay-active-in-cold-weather; healthline.com/health/food-nutrition/benefits-vitamin-d#may-support-weight-loss, accessibility: March, 2025

Love

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Love is a many-splendored thing until it becomes ugly. I will always love you until I don’t. Love will keep us together, but not always.

Sin has had a devastating effect on mankind’s nature and in this world. Selfishness rules everything, and even the love that we experience is based on selfish feeling and emotion. What drives us to desire a loving relationship and to feel good when we think we have found it?

How exactly do I fall in love?

“I love you with all my heart.” Well, not exactly. We don’t love anything with our hearts. The heart’s job, in tandem with other systems in the body, is to keep blood flowing throughout our bodies keeping us alive. In reality, we love someone “from the depths of [our] ventral tegmental area, hypothalamus, nucleus accumbens, and other vital areas of the brain.”

Love feels so nice.

The limbic system gets fired up when we fall in love, resulting in a positive mood and increased dopamine and noradrenaline production. The increase in dopamine motivates us to pursue our love interest. Noradrenaline gives us a feeling of euphoria, causing the heart to race, increasing energy, and exciting the stomach butterflies.

Love is blind.

However, this increase of dopamine and noradrenaline also deactivates other areas of the brain, specifically those that control negative emotions and judgment. This explains why we are initially willing to overlook a new love’s faults. While we feel less judgmental, our cortisol level increases, and we experience feelings of insecurity early in the new love relationship.

That’s when the body sends the hormones oxytocin (the love hormone) and vasopressin to help us feel safe and secure. Oxytocin helps us form social connections and reinforces attachment. Later, as the relationship grows, our bodies release oxytocin and vasopressin over time, fostering love and commitment between us and our beloved.

I don’t love you like that, but I still love you.

Oxytocin is vital in all types of love. The oxytocin the body releases as we interact with others strengthens romantic love and other positive social relationships—such as those with family, friends, and even pets.

Love makes us healthier.

Love lowers blood pressure and decreases the risk of heart disease.

Love strengthens the immune system, so we are less likely to get sick, and helps us recover more quickly if we do. This is possible because the feeling of love helps nurture and support your gut microbiome, which defends your body against harmful bacteria.

People who experience true love live longer.

Love decreases stress, anxiety, and depression, so we can sleep better.

Love improves problem-solving skills and cognitive function.

Looking at the one you love can reduce pain levels.

Ultimate love.

Love isn’t just the right chemical cocktail of very intricate and complex behaviors and emotions. Science can’t figure it out, but we know where true love comes from. The One who marvelously made the human body and gave it the capacity to nurture love is the One who manifested love in the flesh. His life was one of continual and ultimate sacrifice, and He promises that we, too, will be enabled to make the ultimate sacrifice of self for the benefit of those He loves.

“In this the love of God was manifested toward us, that God has sent His only begotten Son into the world, that we might live through Him. In this is love, not that we loved God, but that He loved us and sent His Son to be the propitiation for our sins.” 1 John 4:9, 10

Sources: clevelandclinic.org/health/body/22566-hypothalamus; verywellhealth.com/the-brain-in-love; theconversation.com/what-happens-in-our-brain-and-body-when-were-in-love; uthealthaustin.org/blog/health-benefits-of-love, accessibility: February 2025

Salt of the Earth

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Salt processing dates back thousands of years. Salt was extracted by boiling spring water. China had salt works dating back to that same period. The ancient Hebrews, Greeks, Romans, Byzantines, Hittites, Egyptians, and American Indians prized salt. It was important in trade as “currency” and was transported by boat across the Mediterranean Sea, camel caravan across the Sahara, and along specially built salt roads. Wars were waged over its scarcity and universal need; it was used to raise tax revenue and in religious ceremonies and other cultural traditions.

Salt is a mineral composed primarily of sodium chloride. It is made into table salt and rock salt. Salt is essential to life because it supplies the vital dietary minerals sodium and chloride. Saltiness is one of the basic human tastes. As one of the oldest food seasonings, it can give an otherwise unpalatable food an acceptable flavorful. Salting, brining, and pickling are essential methods of preserving food. Not only does salt flavor and preserve food, but it is also a good antiseptic.

Processed from salt mines, the evaporation of seawater, and mineral-rich spring water, salt is most commonly used to produce chemicals, plastics, and paper pulp. It is also used for de-icing highways and airplanes and used in agriculture. The annual global salt production is three hundred million tons, of which humans consume only a small portion. Salt is found in almost all processed foods.

Did You Know? Salt mines worldwide are located in Canada, Pakistan, Romania, Chile, Poland, Indonesia, Ethiopia, Peru, Columbia, Germany, and even the United States.

Essential for human health, sodium is an electrolyte. In liquid form, potassium, chloride, calcium, magnesium, and phosphate are also electrolytes. Electrolytes help to maintain the balance of various fluids in the body. Electrolytes help keep the body hydrated and maintain a balanced blood PH level. Blood pressure is under the control of our electrolytes. Insufficient levels of critical electrolytes can result in muscle weakness or severe muscle contractions. Serious electrolyte disturbances, such as dehydration or over-hydration, leading to too many or not enough electrolytes, can cause cardiac and neurological complications, vomiting, or diarrhea.

Did You Know? A 1-teaspoon serving of table salt contains about 2,400 mg of sodium.

As essential as salt is for human health, we must monitor how much we consume. Excessive consumption increases the risk of cardiovascular diseases like hypertension, kidney disease, and stroke. The recommended daily consumption for an adult is 2,000 mg of sodium. Reducing your sodium intake by 1,000 mg daily can significantly lower your risk of cardiovascular disease by as much as 30 percent, and maintaining a low-sodium diet will lower blood pressure. African Americans, middle-aged, and older adults should limit consumption to 1,500 mg per day and meet the recommended amount of potassium (4,700 mg daily) with a healthy diet of fruits and vegetables.

For the ancient Jews, salt served as a preservative, was used to remove blood from meat, and symbolized the eternal covenant between God and Israel.

Did You Know? The word salary comes from the Latin word salarium (sal is Latin for salt) and means “salt money.” The sayings “not worth his salt” or “not worth his weight in salt” come from using salt as currency. A Roman soldier’s salary was often paid, in part, with salt; if he didn’t do a good job, his salary (salt) would be cut. The Greeks and Romans bought slaves with salt, but if he wasn’t a good slave, they would say that he wasn’t worth the salt paid for him.

The Bible uses salt to symbolize several things.

Covenant of Salt – perpetual and not to be broken (2 Chronicles 13:5; Leviticus 2:13).

Long-Lasting Friendship and Loyalty – Immutable, God’s everlasting love for us (Psalm 136).

Adds Flavor – Jesus tells us that we are the salt of the earth (Matthew 5:13). He means that we are to enhance the beauty of the world around us, to uplift and glorify God in a world in darkness. As the salt of the earth, we are to spread the gospel of Jesus Christ so that God’s grace and love can be experienced.

As a Preservative – Just as salt preserves the freshness of food, it represents Jesus who preserves and sustains life and faithful in keeping His promises to us.

Sources: wikipedia.org/wiki/Electrolyte; wikipedia.org/wiki/Salt; americanmineservices.com/top-10-largest-salt-mines-in-the-world; time.com/3957460/a-brief-history-of-salt; thebiblicalnutritionist.com/salt-in-the-bible

Gratitude

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“God gave you a gift of 86,400 seconds today. Have you used one to say thank you?”
William Arthur Ward

“Oh, give thanks to the Lord, for He is good! For His mercy endures forever”.
1 Chronicles 16:34

“It is impossible to feel depressed and grateful at the same moment.”
Naomi Williams

 

Gratitude affects the brain and body in amazing ways
•   Decreases heart rate, cardiac disease, inflammations, neurodegeneration, and releases toxic emotions so that we feel calmer and happier, and keeps us healthier.

•   Improves our sleep and enhances our mood.

•   Helps us overcome substance abuse and eating disorders.

•   Strengthens and enhances the brain’s emotion-related and motivation-related activity. This allows us to better appreciate what we have and pursue our goals.

•   Reduces pain, improves our quality of sleep, and aids in regulating stress, thus reducing anxiety and depression and improving our physical and mental health.

•   May have lasting effects on the brain, enabling us to be more sensitive to the experience of gratitude.

•   Practicing daily gratitude reduces negative emotions and is a natural detox for the mind and body.

Benefits of gratitude
•   When we feel and express gratitude, stress cannot control us.

•   Gratitude touches our physical, mental, and social well-being.

•   We begin to view the world through a lens of thankfulness.

•   We have a fuller appreciation of our family, friends, jobs, nature, and the Almighty.

•   We learn that nothing should be taken for granted.

 

“The hearts of those who reveal the attributes of Christ glow with divine love. They are imbued with the spirit of gratitude. … Lift up Jesus. Lift Him up, the man of Calvary, with the voice of song and prayer. Seek earnestly to spread the gospel. Tell the precious story of God’s love for man.

“If we will consecrate heart and mind to the service of God, doing the work He has for us to do and walking in the footsteps of Jesus, our hearts will become sacred harps, every chord of which will send forth praise and thanksgiving to the Lamb sent by God to take away the sins of the world. …

“Christ would have our thoughts center upon Him. … Look away from self to Jesus Christ, the life of every blessing, every grace, the life of all that is precious and valuable to the children of God. …

“Filled with gratitude, we communicate to others the blessings that have been freely given us. Thus receiving and imparting, we grow in grace; and a rich current of praise and gratitude constantly flows from our lips; the sweet spirit of Jesus kindles thanksgiving in our hearts, and our souls are uplifted with a sense of security. The unfailing, inexhaustible righteousness of Christ becomes our righteousness by faith.

“Let the fresh blessings of each new day awaken praise in our hearts for these tokens of His loving care.

“When you open your eyes in the morning, thank God that He has kept you through the night. Thank Him for His peace in your heart. Morning, noon, and night, let gratitude as a sweet perfume ascend to heaven.” My Life Today, 170, 171

“The language of the soul should be that of joy and gratitude. … Cultivate only those thoughts and those feelings which will produce gratitude and praise. …

“Contemplate the better land, where tears are never shed, where temptations and trials are never experienced, where losses and reproaches are never known, where all is peace and joy and happiness. … These thoughts … will fill you with joy and hope in believing and will abide with you as a comforter forever.” In Heavenly Places, 36

Sources: positivepsychology.com/neuroscience-of-gratitude/#stress; psychologytoday.com/gb/blog/comfort-of-gratitude/202009/gratitude-and-its-impact-on-the-brain