File photo: A worker makes a giant lantern in a lantern factory in Zhoucun District of Zibo, east China’s Shandong Province [Xinhua]
The world’s second largest economy grew 6.8 per cent year on year in the first three quarters of 2017 to 59.3288 trillion yuan (about $8.9614 trillion), data from China’s National Bureau of Statistics showed Thursday.
The expansion in the third quarter beat market expectations and growth this year is on track to meet the government’s target of 6.5 per cent.
“The Chinese economy has maintained steady growth with a positive outlook in the first three quarters,” NBS spokesperson Xing Zhihong told reporters in Beijing.
The service sector expanded 7.8 percent year on year in the first three quarters, outpacing a 3.7-percent increase in primary industry and 6.3 percent in secondary industry, NBS data shows.
Retail sales grew 10.3 per cent in September from a year earlier.
People’s Bank of China governor Zhou Xiaochuan on Sunday said China’s GDP could grow 7 per cent in the second half of this year.
On Wednesday Chinese President Xi Jinping told the Communist Party Congress that China has entered a new era where it should take centre-stage in the world.
China’s ruling Communist Party opened its 19th Congress on Oct. 18.
The five-yearly Congress elects about 370 full and alternate members of the party’s elite Central Committee in a session lasting about one week.
Jet lag, also known as flight fatigue, time zone change syndrome or desynchronosis, occurs when travel across time zones disrupts your internal body clock, resulting in mental, emotional and physical symptoms such as:1,2
Daytime sleepiness and lethargy followed by nighttime insomnia
Anxiety, irritability, confusion and poor concentration
There are a number of helpful tricks and “bio hacks” that can help minimize the effects of jet lag when traveling between time zones, or help you overcome the effects faster. This includes pretending you’re in your destination time zone while still at home, stimulating your heart meridian at certain times, antioxidant support and use of supplemental melatonin. Interestingly, fasting may be an overlooked but potent antidote as well. I’ll review a couple of different dietary techniques below.
How Air Travel Affects Your Body and Mind
Aside from jet lag, air travel can have a number of other health effects as well, including the following (see list below).5 Air travel is even associated with a number of psychological effects, courtesy of low oxygen levels (hypoxia), including increased anxiety, stress and other negative emotions that can make you grouchy and unfriendly.
On the other hand, a heightened emotional response can also present itself as tears of joy and relief when watching inflight entertainment. As reported by BBC News: 6
“A new survey by Gatwick Airport in London found 15 percent of men and 6 percent of womensaid they were more likely to cry when watching a film on a flight than they would if seeing it at home. One major airline has gone as far as issuing ‘emotional health warnings’ before inflight entertainment that might upset its customers.”
Pressure in the ears due to changes in air pressure. Chewing gum during ascent, and swallowing or yawning during descent can help equalize the pressure
Headache due to low oxygen. Prevent by drinking plenty of water and avoiding caffeine and alcohol during the flight
Foot, ankle and leg swelling, raising your risk for a blood clot, due to impaired blood flow.
Prevent by standing up now and then, and flexing, rotating and extending your ankles while sitting. Compression stockings may also be helpful
Dehydration due to dry air. Prevent by drinking plenty of water before and during the flight
Toothache due to shifts in air pressure. There’s no way to prevent the pain associated with the expansion of gas trapped in fillings or cavities, so see a dentist before traveling if you suspect you have a problem
Fatigue, sleepiness, increased reaction timesand reduced ability to make decisions due to low oxygen
Gassiness due to shifts in cabin pressure
Altered/dulled sense of taste and smell. Taste sensitivity can be restored by staying well-hydrated
Dry skin due to dry air — a problem easily addressed with moisturizing lotion. Also, be sure to drink plenty of water
Bad breath due to dry mouth. Remedy by brushing your teeth on the plane and staying well-hydrated
Minimize Jet Lag by Pretending You’re Already There
As a general rule, your body will adjust to the time zone change at a rate of one time zone per day. What this means is, if you need to be at your physical or psychological best, you’d want to fly out one or more days ahead of time. If you cannot squeeze in the extra time, you could act “as if,” and pretend you’re in your destination time zone while still at home.7
To do this, simply wake up and go to bed according to the destination time rather than your local time. Also, be sure to shift your mealtimes accordingly. As an example, if you were planning to travel from New York to Paris, start going to bed (and shift your mealtimes up) an hour earlier each day, three days ahead of your flight, and avoid bright light for two to three hours before going to bed. Here are a couple of other helpful pointers to consider:
In the morning, be sure to expose yourself to bright full-spectrum light. If the sun is not yet up, use a clear incandescent light bulb along with a cool-blue spectrum LED to shut down melatonin production
If traveling at night, wear blue-blocking glasses on the plane, and continue wearing them until you go to sleep, as excess blue light will impair your melatonin production and make it difficult to fall asleep
Once you’re at your destination, get up as close to sunrise as possible and go outside. This will help to reset your melatonin production. If weather and circumstances allow, it would be best to do this outdoors with your bare feet on the ground
The Argonne Anti-Jet-Lag Diet
Another jet lag trick you rarely hear about is the Argonne anti-jet-lag diet,8 detailed in a 2012 Harper’s Magazine article by Steve Hendricks.9 The diet, developed by the late Charles F. Ehret in the early 1980s when he was a senior scientist at Argonne’s Division of Biological and Medical Research, claims to be able to help you quickly adjust your internal clock to a new time zone. It’s also recommended to “speed the adjustment of shift workers … to periodically rotating work hours.”
According to Ehret, who studied chronobiology, your biological clock is cued not only by light exposure but also by when and how much you eat. The technique involves determining the time of breakfast at your destination on the day of your arrival, and then rotating feasting and fasting four days ahead of your scheduled travel, as follows:
Day One: Feast day. “Eat heartily with high-protein breakfast and lunch, and a high-carbohydrate dinner. No coffee except between 3 and 5 p.m.” Examples of high-protein breakfast/lunch include steak, eggs and hamburger. Examples of high-carb dinner include pasta (no meatballs), crepes (without meat filling), potatoes and other starchy vegetables
Day Two: Fast day. Avoid all carbohydrates and keep calories to a minimum. Eat only light meals of salads, soups, fruits and vegetables. If you must drink coffee or any other caffeinated beverage, drink it between 3 and 5 p.m.
Day Three: Feast day. (Same as Day One)
Day Four: Fast day. “If you drink caffeinated beverages, take them in morning when traveling west, or between 6 and 11 p.m. when traveling east.” Avoid all alcohol on the plane. Remain fasting until breakfast (about 7.30 a.m.) at your destination, at which time you break the fast by feasting on a high-protein breakfast
The above protocol is not intended as a healthy eating strategy other than one that seems to be helpful when seeking to remediate jet lag. But alternating between feasting and fasting overall is a healthy approach as long as your food choices are healthy. As noted by Hendricks:
“Ehret theorized that the diet worked because the days of irregular eating gradually unmoored the body’s biological clock from its usual rhythms, while the big breakfast and subsequent meals re-anchored the clock in the new time zone.
In a 2002 study published in the journal Military Medicine, National Guardsmen who followed the diet were found to be 7.5 times less likely than a control group to suffer jet lag after flying from the United States to Korea. On their return, they were 16.2 times less likely to lag. (The difference between the two flights has not been explained, although, as the authors noted, jet lag is more common flying east than flying west.)”
The Anti-Jet-Lag Fast
Another even easier strategy was devised by a team of researchers at Harvard and Beth Israel Deaconess Medical Center in Boston. The anti-jet-lag fast involves determining the time of breakfast at your destination and then fasting (abstaining from all food and drink except noncaloric beverages like water) for 12 to 16 hours beforehand. As noted by Hendricks, “Since most of us go 12 to 16 hours between dinner and breakfast anyway, the abstention is a small hardship.”
This strategy is thought to work because fasting causes your master clock to suspend the circadian clock and instructs your body to sleep less. When food intake resumes, the master clock switches the circadian clock back “on.” Hendricks explains:
“The master clock probably evolved because when our prehistoric forebears were starving, they would have been tempted in their weakness to sleep rather than forage for the food they needed to survive.
Today, when a traveler suspends his circadian clock before flying from Los Angeles to London, and then reactivates it upon breaking the fast, the clock doesn’t know that it should still be on Pacific Time. It knows only that the breakfast and the daylight declare morning in Mayfair, and it resets the body’s rhythms accordingly.”
On a side note, fasting (calorie restriction) also activates a very potent biological pathway called Nrf2, a biological hormetic that upregulates all of your beneficial intercellular antioxidants. It also lowers inflammation, improves mitochondrial function and stimulates mitochondrial biogenesis, among other things. So, in addition to resetting your body’s internal clock, fasting may help you feel better when traveling for these reasons as well.
Minimize Jet Lag With Traditional Chinese Medicine
You can also trick your body into connecting with a new time zone using Traditional Chinese Medicine techniques involving the stimulation of certain acupuncture meridians. As explained by acupuncture physician John Amaro in Acupuncture Today:10
“Borrowing the knowledge of the general circulation of chi, and being aware that each meridian undergoes a two-hour time peak that moves and peaks from meridian to meridian as it travels through its general circulation, it was reasoned that if one were to reset the body clock utilizing the horary cycle, the body in theory could be made to function at the horary cycle of wherever the person is physically located on the planet, disregarding the effects of so-called “time travel.”
The best part of the theory is that it worked! … In virtually every instance in which the subjects were advised to stimulate the proper points based on the theoretical concept, they reported (and it was observed) that jet lag literally did not occur. They felt they were connected to the time zone of their newly arrived destination, as opposed to the time of their departure location.”
Amaro details a technique involving stimulating points for a particular meridian based on the Chinese body clock,11 where each meridian corresponds to a two-hour interval. For example, if you were to board a flight in Los Angeles at 7 p.m., heading to Tokyo, where it would then be noon local time, you would stimulate the heart meridian, as it rules between the hours of 11 a.m. and 1 p.m.
Two hours into your flight, 2 p.m. Tokyo time, you’d stimulate the small intestine meridian, which rules between 1 p.m. and 3 p.m. Every two hours, you’d stimulate the ruling meridian until you land at your destination.
Cardiologist Dr. Lee Cowden devised an even shorter version of this technique, focusing on just one meridian — the heart meridian. He explains this technique in the video above, originally taped in 2009. Here’s a summary of the steps:
1. The day of your trip, set your clock to match the local time at your destination (depending on the time of your flight, you may have to do this a day ahead)
2. At 11 a.m. (the local time at your destination), stroke your heart meridian three times on the left and three times on the right. Your heart meridian begins just to the outer side of your nipple, up through your armpit and down the ulnar aspect (inner side) of your arm, down the outside of your pinky. Once you reach the end of your pinky, gently press into the base of the fingernail (heart point in Traditional Chinese Medicine). For a demonstration, please see the video above
3. At noon, repeat the heart meridian strokes
Antioxidant Support Helps Ameliorate Jet Lag Symptoms and Shield Against Radiation
Cowden also recommends taking a high-quality, broad-spectrum antioxidant before and after boarding the plane. Astaxanthin may be an ideal choice as it also helps shield against cosmic radiation exposure, provided you’ve been taking it for at least three days ahead of time. Another antioxidant supplement that can be helpful when flying is molecular hydrogen, which is a highly effective selective antioxidant.
Tyler LeBaron’s website, molecularhydrogenfoundation.org,12 lists several hundred studies relating to hydrogen. You can also find a number of his lectures on YouTube. In summary, molecular hydrogen consists of two atoms of hydrogen, the smallest molecule in the universe, which:
Is a neutral molecule that can instantly defuse across any cell membrane
Has no polarity
Is a potent, selective antioxidant
Free radicals are not all bad; they do serve important health functions. The problem is excess free radicals, or the wrong ones. Molecular hydrogen has been shown to selectively target the damaging free radicals produced in response to radiation, such as the gamma rays you encounter at 35,000 feet in the daytime. Studies have shown molecular hydrogen can mitigate about 80 percent of this damage.
If you have a healthy microbiome, your body can make about 10 liters a day of hydrogen gas. However, when you have a steady state of exposure, you don’t get the other benefits, so you need to pulse it. That’s where you get the benefit. I’ve taken molecular hydrogen tablets on my last few flights, and felt much better than I normally do when flying. There are a number of different ways to get it, but the most practical way is to take molecular hydrogen tablets.
Once you’re at about 5,000 to 10,000 feet, put the tablet in a small bottle of room temperature water, as ice water will slow the reaction. Put the cap back on and leave it on while the tablet dissolves to prevent the gas from escaping. Once dissolved, drink it as quickly as possible. The hydrogen gas will continue working for about two hours, so if you’re on a longer flight, you may want to do a second dose halfway through.
Typically, what I wind up doing is just swallowing the tablet and make sure I get at least 8 ounces of water to buffer my stomach. I will take one tablet every hour-and-a-half to two hours, so on a flight from Chicago to Los Angeles I will take two tablets, but from Atlanta to Chicago I only take one.
Melatonin May Help You Sleep
Once you reach your destination, take a fast-acting sublingual melatonin along with a slow-release oral melatonin around 10 p.m. (or just before bedtime if you go to bed earlier). Keep in mind that only a very small dose is required — typically 0.25 mg or 0.5 milligrams to start with, and you can adjust it up from there. Taking higher doses, such as 3 mg, can sometimes make you more wakeful instead of sleepier, so adjust your dose carefully.
Also be sure to stay well-hydrated before and during travel, whether you’re flying or driving to your destination. Your brain controls sleep and it functions best when fully hydrated. As you can see, there are several ways to minimize jet lag, so the next time you fly, try one or more of them to find a combination that works for you.
Comfrey, while considered an important herbal medicine, is controversial due to certain toxic components in it, which led to the U.S. Food and Drug Administration (FDA) to restrict the use of oral comfrey in dietary supplements.1
The dilemma is how to weigh the virtues of comfrey oil while considering the safety concerns that surround it. It has exhibited the potential to treat skin concerns and pain when used topically. Learn about comfrey oil, its practical applications and potential contribution to skin healing and maintenance, as well as the FDA’s concerns about it.
What Is Comfrey Oil?
Comfrey oil is extracted from comfrey (Symphytum officinale), a perennial herb of the Boraginaceae family with a black, turnip-like root and large, hairy broad leaves bearings small, bell-shaped flowers. The plant is native to Europe and grows in damp, grassy places such as ditches and riverbanks. It is typically found in Ireland and Britain on ditches and riverbanks, but it also grows in profusion in North America and western Asia.
The plant has found widespread use in folk and herbal medicine for its properties as a healing agent. Its oil, for instance, is ideal as a base for salves and has been used in folk medicine to treat wounds and skin infections.
Uses of Comfrey Oil
Many of the beneficial properties of comfrey are attributed to its high content of allantoin, a substance that, according to the University of Maryland Medical Center, helps promote new skin cell growth, along with other substances that may work in reducing inflammation and maintaining healthy skin.2 Comfrey ointments have been used to help heal bruises and pulled muscles and ligaments.
Previously, comfrey was used in its tea form to aid in treating stomach problems, as well as ulcers, heavy menstrual periods, diarrhea, bloody urine, persistent cough and even cancer and chest pain.3 But experts have raised the alarm on consuming it, as it contains toxic substances called pyrrolizidine alkaloids (PAs), which damage the liver and can lead to fatality. According to the FDA, there is even evidence that PAs may be carcinogenic in sensitive body tissues when used orally.
The FDA reported this in 2001, when it sent letters to supplement manufacturers warning them not to put this herb in dietary supplements. Today, in the United States, comfrey is sold only in creams and ointments; countries like the United Kingdom, Australia, Canada and Germany have also banned the sale of comfrey-containing oral products.
But this isn’t to ignore the potential healing effects of a common comfrey product, which is its oil. Comfrey oil can help you naturally address wound healing and skin issues4 such as scratches, rash (including diaper rash), bug bites (particularly spiders) and shallow wounds. It is also deemed helpful as a massage salve easing pain from arthritis, muscle aches, low back pain and soreness.5
Composition of Comfrey Oil
The comfrey plant contains substances thought to aid skin regrowth, primarily allantoin but also including rosmarinic acid and tannins. As already noted, it also contains pyrrolizidine alkaloids (PAs), which can be toxic to your liver.
Benefits of Comfrey Oil
Here are different comfrey oil benefits classified according to skin or health condition:6
• For skin rashes —– Comfrey oil can help in treating rashes. However, caution should be taken when it comes to deep wounds – the oil can help heal the skin so quickly that the new tissue may cover the wound before deep healing inside, resulting in an abscess or skin infection. Remember, too, that there are warnings against using comfrey on broken skin because its PAs can still be absorbed by your skin.
• As a poultice — A poultice is a good alternative if you have an infection but don’t want to apply comfrey oil directly. Here’s how to do it: Blend 4 cups of chopped comfrey leaves and stems with 1/4 cup of carrier oil, such as jojoba, almond or olive oil. Without straining out the herb, wrap the comfrey oil paste with a cotton cloth. Freeze this poultice before applying to help reduce pain and inflammation. Otherwise, you may apply it directly on the affected area for at least 30 minutes.
• For bone fractures — Apart from helping treat superficial wounds, comfrey oil has also been used for fractured bones or torn ligaments in areas of the body where it is not possible to place a cast, such as a rib. It can be applied directly onto your skin or in a poultice, potentially promoting faster healing. It is also said to help reconstruct torn muscles that might have been injured.
How to Make Your Own Comfrey Oil Infusion
Create an herbal oil infusion7 by infusing 2 cups of cut comfrey leaves in 4 cups of olive oil with a steady low heat (110 degrees) for two to three weeks. Strain and pour into a clean, dry bottle. Here is another comfrey oil infusion recipe, from Wildly Natural Skin Care.8
• 8 ounces comfrey leaf (70 percent)
• 4 ounces comfrey root (30 percent)
• Extra virgin olive oil, to cover, approximately 16 ounces
The roots should already be broken down by chopping. Break up the leaves by hand. To make this using the cold infusion method, put all the herbs in a 16-ounce glass jar, cover with olive oil and cap and shake. This can steep for 28 days. To strain, use a clean old shirt lined in a strainer, pour the mix through into a bowl and squeeze the shirt with herbs in it. The strained liquid is your comfrey oil.
• If possible, use freshly dried herbs for this purpose.
• To get fresh, dry comfrey root: Dig the root when it is dry weather. Clean by hand or use some water and a vegetable brush. Brush the root gently. Chop finely; lay out on a paper bag overnight.
• To get freshly dry leaves: Harvest, wipe the dirt off with a towel and allow to dry whole overnight.
How Does Comfrey Oil Work?
As an old European folk remedy, comfrey has many traditional and current uses, mostly focused on skin care. It is important to attribute many of these positive impacts to its high amounts of allantoin, a mucilaginous healing substance that causes cell growth.
Being mucilaginous, comfrey is commonly used for helping heal wounds, preventing scars and treating existing ones, along with decreasing dryness and flaking of skin. The oil appears to work as an anti-inflammatory, an analgesic and an aid in the healing of sprains and broken bones. It also demonstrates effectiveness in assisting treatment of atopic dermatitis, psoriasis and eczema.
All these potential benefits are obtained through topical application and not ingestion, largely due to the PAs or toxic, liver-destroying substances present in the plant.
Is Comfrey Oil Safe?
Comfrey oil appears to be safe when applied to unbroken skin in small amounts. Note that the poisonous chemicals present in comfrey can still pass through the skin, so they can still be absorbed if your skin is broken or if large amounts are administered. It is considered unsafe to take comfrey oil by mouth because of its PAs, which can cause liver damage, lung damage and cancer. The FDA has recommended that supplement manufacturers not sell any oral form of comfrey.
While a Garden Web community forum9 argues that the pyrrolizidine alkaloids (PAs) in comfrey are less toxic than those found in known poisonous plants, such as ragwort, and questions whether PAs cause cancer outside of laboratory experiments, I advise that you err on the side of caution: Stick to prudent topical use of comfrey oil and avoid ingesting any comfrey-based product. Pregnant and breastfeeding women, along with the elderly and children, are also better off avoiding the use of this oil.
Side Effects of Comfrey Oil
There are no known scientific reports of interaction between comfrey and conventional drugs.10 But some herbs that have also been known to cause liver problems — such as kava, skullcap and valerian — should not be used while using comfrey products because of the increased risk for liver damage.
Exercise has long been viewed as an antidote to depression, but for those in the throes of a depressive episode or even a blue mood, it can be hard to summon up the motivation to get moving. Recent research suggests, however, that even a minimal amount of exercise may be enough to combat depression in some people — as minimal as one hour a week. The study was large, involving nearly 34,000 adults who were healthy, with no symptoms of common mental disorders, at the start of the study.
The participants were followed for 11 years, during which time it was revealed that people who engaged in regular leisure-time exercise for one hour a week were less likely to become depressed. On the flipside, those who didn’t exercise were 44 percent more likely to become depressed compared to those who did so for at least one to two hours a week.1
“The majority of this protective effect occurred at low levels of exercise and was observed regardless of intensity,” the researchers said, adding that, “assuming the relationship is causal, 12 percent of future cases of depression could have been prevented if all participants had engaged in at least one hour of physical activity each week.”2
Study author Samuel Harvey, associate professor of workplace mental health at the Black Dog Institute and the University of New South Wales, told Time, “There is good evidence that physical activity can help people recover from depression … Our study takes this a bit further and shows that exercise may also have a role in preventing people developing depression in the first place.”3
In this case, part of the protective effect of exercise was attributed to its social and physical health benefits, though there are many routes by which exercise is good for your mental health and brain.
Staying Active Is Good for Your Mood
In my 2008 interview with Dr. James Gordon, a world-renowned expert in using mind-body medicine to heal depression, he stated that physical exercise is at least as good as antidepressants for helping people who are depressed, in part because it increases serotonin in your brain and in part because it increases brain cells in your hippocampus, which are sometimes reduced in people with depression. He’s far from the only one to come to this conclusion.
In 2013, a meta-analysis published in the Cochrane Database of Systematic Reviews found that exercise is moderately more effective than a control intervention, which in some cases was pharmaceuticals, for reducing symptoms of depression.4 Separate research published in the American Journal of Preventive Medicine found that aerobic exercise “at a dose consistent with public health recommendations” is an effective treatment for mild to moderate depression.5
In addition, a 2017 study revealed that exercise appears to be a “promising and acceptable” treatment for adolescents and young adults with depression, adding that, for best results, the exercise should potentially be engaged in multiple times per week over eight or more weeks and involve:6
Moderate to vigorous intensity
Similarly, but in contrast to the featured study, a 2014 study reviewing exercise program variables in the treatment of depression also found supervised aerobic exercise engaged in three times a week at moderate intensity for a minimum of nine weeks was useful for treating depression.7 So there are still some questions about what type of exercise, what intensity and how often is best for treating depression, but what’s clear is that exercise should be on your agenda if you’re struggling with depression or low mood.
In addition to aerobic activity, mind-body exercise like yoga has also shown promise. For instance, Iyengar yoga, which focuses on detail and precise alignment of posture combined with deep breathing, reduces symptoms of depression in those who are not taking medication or who have been taking the same medication for at least three months.8
Still more research, this time involving nursing students, a population among which depression is common, found that both physical exercise and mindfulness meditation were effective in managing depression (with the meditation being even more effective than the exercise in this case).9
Exercise benefits your brain and mood via multiple mechanisms, including creating new, excitable neurons along with new neurons designed to release the GABA neurotransmitter, which inhibits excessive neuronal firing, helping to induce a natural state of calm10 — similar to the way anti-anxiety drugs work, except that the mood-boosting benefits of exercise both occur immediately after a workout and continue on in the long term.
In addition to the creation of new neurons, including those that release the calming neurotransmitter GABA, exercise boosts levels of potent brain chemicals like serotonin, dopamine and norepinephrine, which may help buffer some of the effects of stress.11 What’s more, anandamide levels are known to increase during and following exercise. Anandamide is a neurotransmitter and endocannabinoid produced in your brain that temporarily blocks feelings of pain and depression.
It’s a derivative of the Sanskrit word “bliss,” and a deficiency is associated with increased anxiety and stress.12 Even in the immediacy, if you’re looking for a quick way to boost your mood, doing a short, high-intensity workout will likely do the trick. Undergraduate students who were more physically active had higher pleasant-activated feelings like excitement and enthusiasm overall than people who were less physically active, and they reported feeling more of them on days when they engaged in more physical activity than normal.13
Please keep in mind that physical activity should include not just “exercise” but also plenty of non-exercise daily movements, such that you’re in motion more so than not (except while you’re sleeping). Non-exercise movement is a foundational piece of optimal health — even more so than a regimented fitness routine, but ideally you should strive to do them both.
If you’re currently sedentary, you can start by simply sitting less but, ultimately, I recommend aiming for at least 7,000 to 10,000 steps each day and limiting sitting to less than three hours. That being said, if you want to give your mood a boost right now, try the nitric oxide (NO) dump exercise developed by Dr. Zach Bush, which I demonstrate in the video below. In addition to stimulating your brain, this simple exercise will help you maintain homeostasis in your body, and it takes only about three minutes.
I suggest doing this workout two to three times a day, unless you’re injured or recovering from a hard workout, and it may serve as a way to help keep your mood elevated. As you’ll see, you can do it anywhere — and I do, at the airport, waiting for luggage, in the lounge. Don’t worry about how it looks, focus instead on how great it makes you feel.
Sleep Is Also a Must for Relieving Depression
While the focus of this article is exercise, I do want to point out the importance of healthy sleep for a healthy mind. Lack of sleep has long been linked to depression, but it was thought that insomnia was a symptom of depression and not the other way around. It now seems that insomnia may precede depression in some cases and may even double your risk of becoming depressed.14
Further, sleep therapy is regarded as a valuable form of treatment. A 2014 study funded by the National Institute of Mental Health found that 87 percent of depression patients who resolved their insomnia using cognitive behavior therapy for insomnia (CBT-I) had major improvements to their depression, with symptoms disappearing after eight weeks whether the person took an antidepressant or a placebo pill.15
Unlike sleep hygiene therapy, which focuses on regular exercise, avoiding caffeine and alcohol at night, and promotion of other healthful habits for restful sleep, CBT-1 teaches people to reserve their bed only for sleeping, and involves the following guidance:
Establish a regular wake-up time
Get out of bed when you’re awake
Avoid eating, reading, watching TV, or performing similar activities in bed
Avoid daytime napping
The study found that those who overcame their insomnia using this program recovered from their depression at nearly twice the rate of those who did not. People with evening chronotypes, otherwise known as night owls, also tend to have more symptoms of depression compared to those who go to bed early and wake early,16 so strategies to regulate your circadian rhythm, like exposure to sunlight during the day and avoidance of blue light at night, could benefit your mental health.
Ideally, go to bed by 9 p.m. or 10 p.m. and wear blue-light-blocking glasses after the sun goes down. EMFs are also known to disrupt sleep, so take steps to lower your exposure, especially at night while you’re sleeping.
Options include turning off your Wi-Fi at night or, even better, don’t use Wi-Fi and switch to wired Ethernet (and hardwire as many devices as possible in your home and office to avoid Wi-Fi fields). You can also install a Faraday cage (copper- and/or silver-threaded fabric) around your bed. Getting back to exercise, this will also help to improve your sleep, which is yet another way it may lower your risk of depression.
WASHINGTON EXAMINER — Political content on the internet, paid or not, should face substantial federal regulation to eliminate undefined “disinformation,” and users of platforms and news feeds, from Facebook, to Twitter, to the Drudge Report and even New York Times, could be punished for sharing “fake news” from those sites, the former Democratic chair of the FEC is urging.
In a broad proposal that adds threatening libel suits to regulatory plans already pushed by Democrats on the Federal Election Commission, ex-chair (((Ann Ravel))) believes that there is support for expanded regulation in the wake of reports foreign governments spent $100,000 on 2016 political ads on Facebook.
She would include “fake news,” not just paid ads, to be regulated, though it’s never defined other than the Democrat’s description of “disinformation.” And anybody who shares or retweets it could face a libel suit.
She would also use regulation to “improve voter competence,” according to the new proposal titled Fool Me Once: The Case for Government Regulation of ‘Fake News.’ Ravel, who now lectures at Berkeley Law, still has allies on the FEC who support internet regulation. The paper was co-written by Abby K. Wood, an associate professor at the University of Southern California, and Irina Dykhne, a student at USC Gould School of Law. […]
The pizzagate investigators at voat found something really suspicious on twitter.
Recruitment for crisis actors for a disaster event scheduled for 10/31-11/2 in Oklahoma City. http://work4hds.com/apply/
I am a subscriber and appreciate your contribution to current events. However I am disturbed that today for the 2nd time in a short period..you have seen fit to include quotes from sources using the term “Jewish” in a way that seems inaccurate and incendiary. I know there is indeed a Jewish mafia. But there is also an Italian mafia..and their behavior doesn’t get tied to their religion.
I appreciate your use of the term Khazarian for example.
Yes I am Jewish…a truth seeker.. very unhappy with Zionism..the situation in Israel, the treatment of Palestinians and rationalization of such treatment. I agree the cabal and all of its engines needs to be eliminated.
I am very happy to see the pedophile and sexual predator nightmare getting unveiled.
But just because so-called Jewish names are so easily identifiable..it is important to resist the superficial conclusion that having a Jewish name is part of the true problem; let’s resolve to find the true roots of all of this sickness and change our world to leave that sickness behind.
I appreciate your use of the term “pseudo-Jewish” as well.
Thanks for your consideration.
First of all, please understand that my mother’s mother was Jewish and my father’s mother is Jewish so technically that makes me Jewish too although I do not like the word Jew, which was created in the 17th century. My family was never ruled by the Torah or Talmud but were atheists and thus forced to live within the Ghettos in order to survive.
In any case, the reason “Jewish” appeared in that context in my report was because it was in a quote and I felt it important to convey to readers the thinking of this source.
I have repeatedly explained to would be anti-Semites (Semite is also a problematic term since it includes Arabs) that just because most members of the Mafia are Italian, it does not mean most Italians are Mafiosi. In the same way while Jewish gangsters are all Jewish, most Jews are not gangsters.
Trust me, there is no way we will allow for innocent people to be hurt because of the actions of a few high level criminals.
Do you still insist there is a coalition between Russia and the USA fighting against ISIS in Syria? Every serious news talk about the war crimes the USA has been committing in Syria. Just take the recent bombing of Rakka and murdering of many innocent civilians. Or news claiming the Americans are saving senior ISIS leaders and taking them away from Deir es Zor at night together with their families. Or killing Russian general Asapov by the American speznas. There has been no such thing as Russian-American coalition in the Middle East unless you accept the fact the American army is badly split into the good guys and the bad guys which is extremely dangerous. What do you say?
It is a sad truth that Western mercenary armies working for oil companies and the Zionists have been doing very bad things in Syria and the region. The fact is the US is bankrupt and needs to keep stealing oil in order to survive.
However, the people at the top of the US military are now trying to do the right thing in my view and at the very least they are determined not to let the Khazarians start World War 3.
The US military did tell me they had a deal that Russia’s zone of influence was supposed to be to the West of the Euphrates and the American zone to the East of the Euphrates. I guess they felt the Russians broke that deal when they crossed East of the river. However, it is also a fact that the Americans are breaking international law by being in Syria in the first place.
I think a big meeting will be needed to determine once and for all how to divide up the oil and gas in the region. Also, of course, the rogue state of Israel needs to be forced to give up their plans for creating a greater Israel and instead do what international society has been asking them to do since 1967 and that is to reach a permanent peace deal with the Palestinians.
By Tyler Durden | 13 October 2017 ZERO HEDGE — Economists and social scientists have gathered multitudes of data about Millennials’ tendency to delay the traditional milestones of maturity (starting a career, getting married, buying a […]