Here are some facts about laughing that you may not know!

When we laugh and feel happy our blood vessels are able to expand and contract normally.  However, when we are sad or stressed our vessels are more restricted.

We all know that the more stress we have in our lives, the weaker our immune system is.  However, studies have shown that when we use humor we have an increased amount of disease-fighting anti-bodies and in turn our immune system is stronger.  (PS...adjustments will do the same thing...and we laugh all the time here so more the reason to come visit PVC!)

 Laughing can lower your blood sugar!  "One study of 19 people with diabetes looked at the effects of laughter on blood sugar levels. After eating, the group attended a tedious lecture. On the next day, the group ate the same meal and then watched a comedy."

Laughter can help you to relax.  Not only does it raise serotonin levels, but during laughter you are stretching facial muscles and exercising other muscles that commonly harbor tension from stress.

 So laugh it up people!  Life is too short not too!  

 In health, 

 Dr. Allison

SOURCES: Steve Wilson, MA, CSP, psychologist, Columbus Ohio; board member of the American Association for Therapeutic Humor, Columbus, Ohio. Robert R. Provine, professor of psychology and neuroscience, University of Maryland, Baltimore County; author, Laughter: A Scientific Investigation. Association for Applied and Therapeutic Humor web site: "The Humor Connection." Gervais M. and Wilson D.S. Quarterly Review of Biology, December, 2005. Hayashi, K., Diabetes Care, May 2003. Panksepp, J.Psychological Science, December 2000. Rosner, F. Cancer Investigation, 2002. News release, University of Maryland School of Medicine.

Winter season have you singing the blues?  Vitamin D deficiency may be part of the problem!  We normally get most of our vitamin D from sunlight...the problem is that in the NW the sun likes to hide behind the clouds!  Vitamin D is vital for maintaining and improving bone density, it can help with chronic pain conditions such as fibromyalgia, and it is becoming known to help improve mood and depression!  We recommend taking a supplement during the winter months.  Stop by the office and ask us about which supplements that we recommend.  You can also get D from the foods listed below!  I always recommend getting as many nutrients from your food as possible, vitamins and supplements will never fully replace the benefit of high nutrient per calorie foods.

In health,

Dr. Allison 

Top Foods Containing Vitamin D

Shiitake & Button Mushrooms:

Surprisingly, the dried versions of shiitake mushrooms are high in Vitamin D. This may be due to the fact that these mushrooms are adept at sucking up sunlight. Shiitake is also rich in B Vitamins like B1 & B2. Make sure that you find mushrooms that have been dried in the sun, not by some artificial means, in order to extract the benefits of high Vitamin D content.

Mackerel:

A small, 3½ ounce portion of this Omega-3 rich fish will give you 90% of the recommended daily amount. Currently, the FDA recommends that we eat more of these oily fishes to infuse our bodies with the vitamins and omega-3 essential fatty acids (EFA’s) that our body cannot produce on its own.

Sockeye Salmon:

A small 3½ ounces portion of cooked salmon will give you 90% of the Dietary Reference Intake for Vitamin D. Make sure to purchase salmon that has been caught from the wild, if not, then sustainably farmed. Salmon eat zooplankton, an excellent source of the important vitamin.

Herring:

Fish like herring are so high in vitamin D because they are the part of our food chain that thrive on plankton, which is chocked full of the vitamin.

Sardines:

Sardines are one of the best foods containing Vitamin D. One small tin can of sardines will provide you with approximately 70% of your daily needs. These tiny canned fish are also a great source for Vitamin B12, Omega-3 Fatty Acids, protein and selenium.

Catfish:

Again, another fish that makes a habit of feeding on plankton, catfish are constantly taking in minuscule sea life that create vitamin D from sunlight.

Tuna fish:

Eat 3 ounces of tuna daily for 50% of your Vitamin D needs. Fresh, wild-caught tuna is the most nutritious. Remember, eating oily fish can also lubricate the body with “good fats,” providing a host of health benefits to your body, like better memory and brain function.

Cod Liver Oil:

If you can stomach the strong aroma, this oil is super-rich in sunlight Vitamin D. This marvelously golden, yet terrible-tasting oil, is also rich in omega-3 fatty acids. Incorporating this oil into your diet will help you increase your bones ability to stay strong and healthy. Because of its high Vitamin D content, cod liver oil has also been shown to prevent osteoporosis in adult, improve brain function and optimize the functioning of the nervous system. What is more, the oil holds 10,000 IUs of vitamin D. One tablespoon of the oil provides more than enough Vitamin D for the day.

Eggs:

Eggs are another food containing vitamin D in small amounts. Eating one egg will provide you with approximately 10% of your daily needs. I would personally recommend to eat free-range eggs from a local farm, if possible.

Sunshine:

Okay, we know it’s not a food, but daily “doses” of sunshine can seriously up your Vitamin D intake. In fact, this vitamin has actually been referred to as the sunshine vitamin. Light hitting the skin from the sun’s rays stimulates the production of this vitamin and hormone. This is great news for those of us that can take a sun-bath daily. But for those of us in colder, cloudier climates, we can up our intake from the foods we eat. This could explain why Native Inuit people in Alaska ate so much fish!

Resources:

http://www.globalhealingcenter.com/natural-health/10-foods-containing-vitamin-d/

Essential Fatty Acid May Help With Depression

   DHA (Docosahexaenoic acid) is an essential fatty acid that may help with depression.  North Americans have some of the lowest DHA levels of any population in the world.  Many scientists believe this to be due to the fact that most Americans simply eat less seafood than other cultures.  The DHA level of breast milk in Japanese women is estimated to be about three times that of American women.

Low levels of DHA are linked to many health issues including:

• Insufficient brain and vision development in infants,
• Alzheimer's disease,
• Attention Deficit Hyperactivity Disorder,
• Depression. 

The American Journal of Clinical Nutrition states, "Societies consuming large amounts of fish and omega-3 fatty acids appear to have lower rates of major depression." 

   Some studies suggest that cultures that are known to consume less seafood can have depression rates up to ten times that of other cultures who consume a higher amount of seafood that contains DHA.

So where do we find DHA?  The most natural source is to consume cold water fish such as salmon, mackerel, anchovies, fresh tuna and many more!  The problem with these is that due to pollution, these fish contain mercury and over-consumption can cause major health problems.

DHA supplements include those derived from fish oil and those from algae.  The best fish oil has high levels of DHA/EPA and is molecularly distilled.  We recommend NanoEPA, not only does it taste great but it has no fishy after taste!  

SORCE: Natural Health, January-February, 1998.  The American Journal of Clinical Nutrition.

Yours In Health,

Dr. Allison