Wellness Newsletter

April, 2008
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This newsletter provides up-to-date research-based wellness and self-care information and tells you about books, e-books, web sites and events that can enhance well-being, promote health, and help develop self-care, teaching/learning and leadership skills. Please forward it in its entirety to whomever you believe may benefit.

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Scroll down to what interests you…


1. Your wellness message

2. Wellness news:

a. Obesity: is it contagious, and what does it have to do
with plastics?

b. What juice can beat high blood pressure?

c. Music for stroke recovery?

d. New research on vitamins

e. Surgery or exercise for chronic knee pain?

f. Stress linked to cancers

3. Wellness Books: Check out the new format and new
editions!

4. Online "Living Well with Menopause" support group

5. Self-care/wellness e-books

6. A new book for nurse educators

7. A new book for nursing leaders and managers

8. Archives of past Wellness Newsletter issues.

9. Wellness Event: A new Integrating Phenomenology
workshop

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1. Wellness Message

Whatever house I enter, I shall come to heal.

- The Hippocratic Oath

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2. Wellness News:

a. Obesity: is it contagious, and what does it have to do with plastics?

Obesity is socially contagious. Your friends can make you fat (or keep you slender, according to new research from Harvard and the University of California-San Diego.If a person you consider a friend becomes obese, your own chance of becoming obese goes up 57 percent. Among mutual friends, the effect is even strong, with chances increasing 171 percent. Among siblings, if one becomes obese, the likelihood for the other to become obese increases 40 percent; among spouses, 37 percent. No effect among neighbors, unless they were also friends.

Distance doesn't matter. Even friends 500 miles away can impact on your obesity. People come to think that it is okay to be bigger when those around them are bigger, the researchers suggest. Any public health intervention aimed at reducing obesity should consider these findings.

Helping one person can affect a whole network of obese people. Thinness may also be contagious!

Source: http://www.sciencedaily.com/releases/2007/07/070725175419.htm

Obesity is also linked in men to phthalates, a common chemical found in plastics and soaps according to a study at the University of Rochester Medical Center. Men with the highest levels of phthalates in their urine had more belly fat and insulin resistance (other factors adjusted).

Phthalates are found in cosmetics, shampoos, soaps, lotions, lubricants, paint, pesticides, plastics and also coat some time-released medicines.

What to do? Check products prior to buying them and use alternatives.

Source: http://www.sciencedaily.com/releases/2007/03/070314110441.htm

What else can you do? Natural purple pigments in fruits, vegetables and berries, such as blueberries may help prevent obesity. Eat them daily.

Source: http://www.sciencedaily.com/releases/2008/02/080211091354.htm


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b. What juice can beat high blood pressure?

Two cups a day of beet juice can significantly reduce blood pressure. Blood pressure starts dropping within an hour of ingesting the juice, peaks 3-4 hours later, but continues to affect blood pressure for 24 hours. You can get the same effect by drinking the juice of green, leafy vegetables. If you're hypertensive (or know someone who is), making beet juice or drink the juice that comes in canned beets, and have leafy green vegetables daily: kale, spinach, escarole, dandelion greens, watercress, arugala, etc. Visit your produce stand or section in your supermarket and experiment by adding greens to carrot juice.

Source: http://www.sciencedaily.com/releases/2008/02/0802051.htm
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c. Music for stroke recovery?

Listening to everyday music for a couple of hours the first few weeks after a stroke can improve recovery. Verbal memory improved by 60 percent in music listeners (as compared to 18 percent in audio book listeners and 29 percent in non-listeners). Focused attention improved by 17 percent in music listeners as compared to no improvement in audio book listeners and non-listeners. The effects held for six months after the stroke.

Music listeners also experienced less depression and confusion than the control group. Music that has lyrics is best; it could be the combination of music and voice that leads to the crucial benefits.

Source: http://www.sciencedaily.com/releases/2008/02/080219203554.htm
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d. New research on vitamins

A low concentration of vitamin E in the blood is linked with physical decline in older persons.

Source: http://www.sciencedaily.com/releases/2008/01/080122165555.htm

Good food sources of vitamin E include: dark green vegetables (see b above), legumes (peanuts, dried beans), nuts, seeds and whole grains, eggs, milk, oatmeal, soybeans sweet potatoes and wheat germ. Have 1 or more each day.

Lack of vitamin D may increase heart diseaserisk. Twenty to 30 percent of the population lacks sun exposure and doesn't get enough vitamin D.

Source: http://www.sciencedaily.com/releases/2008/01/080107181600.htm

Vitamin D2 supplements appear to reduce the risk of falls among women with a history of falling and low blood vitamin D levels living in sunny climates, especially during the winter.

Source: http://www.sciencedaily.com/releases/2008/01/080114162526.htm

Taking vitamin D supplements can be problematic because they can depress the immune system. Exposing the arms, face, or back to the sun 3 times a week for 15 minutes at noontime can do the trick for fair-skinned individuals; African American may require up to 40 minutes or exposure.

Downing a tablespoon of cod liver oil a day can also provide the needed amount, as can daily amounts of one or more of: whole egg, sweet potatoes, tuna, vegetable oils, saltwater fish, sardines, salmon, and oatmeal.
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e. Surgery or exercise for chronic knee pain?

Sufferers of chronic patellofemoral syndrome (PFPS), a chronic pain in the front part of the knee, gain no extra benefit from surgery according to researchers at the ORTON Research Institute, in Helsinki, Finland who conducted a randomized study. Arthroscopy results and exercise therapy outcomes turned out to be just about the same, but the surgery cost more.

A follow up study still found no differences in outcome. The researchers concluded that arthroscopy is not a cost effect treatment for chronic PFPS and surgery should not be routinely used.

Source: http://www.sciencedaily.com/releases/2007/12/071212201511.htm
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f. Stress linked to more cancers

Stress may increase a woman's risk of developing cervical cancer. HPV infection alone is not sufficient to cause cervical cancer, according to Fox Chase Cancer Centers' Carolyn Y Fang, PhD. Only a small percentage of HPV infections progress to cancer. A healthy immune system helps HPV infections disappear over time. Major life stresses were not associated with cervical cancer. It was the subjective daily stress that led to cervical cancer.

Source: http://www.sciencedaily.com/releases/2008/02/080215151225.htm

Severe psychological stress may be linked to breast cancer according to findings from a Queen's University study. Previous studies have found an association between the loss of a spouse or loved one and elevation in breast cancer risk.

Source: http://www.sciencedaily.com/releases/2008/03/080308103341.htm

How to improve the immune system? Obtain 6-10 hours of sleep each night. Eat 5-10 fresh and/or frozen vegetables a day; their antioxidants protect your cells. Nurture yourself daily; stress affects immunity (see f). Avoid meat, fried foods, refined grains/junk foods, and sodas, especially diet sodas (linked with heart disease, cancer, diabetes, obesity and other chronic conditions).

Source: www.healthsystem.virginia.edu/uvahealth/news_MindBody,
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3. Wellness Books:

*Aging Beyond Belief by Wellness Guru, Don Ardell, 2007.

Aging Beyond Belief includes 69 recommendations for a more healthful, enjoyable and meaningful existence at every stage of life. Order from http://www.wholeperson.com/x selfhelp/aging.htmlAnchor-Aging-47857 or Don's web site: http://www.seekwellness.com/wellness/index.htm
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*Living Well with Anxiety: What Your Doctor Doesn't Tell You That You Need to Know.

Contents include how to self-diagnose anxiety, wellness approaches (nutrition, herbs, environmental changes, exercise, other anxiety-reducing and healing measures), relationships, purpose and spirituality, creating your own anxiety plan and finding and working with the right practitioner.

Ask your local book store to order LWW Anxiety if you don't find it on the shelf.
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*The Art of Becoming a Nurse Healer. Written for clinicians, students, and educators. Contents: Knowledge base for the nurse healer; The nature of a caring relationship, Nurse healing in action. AJN Book of the Year award; 5 star Doody rating. Order at: http://www.hcmarketplace.com/prod-4047.html. Direct link to Amazon. Com: http://www.amazon.com/exec/obidos/tg/detail/-/1414023960/qid=1095875188/sr=1-5/ref=sr_1_5/103-4946993-1098208?v=glance&s=
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*Comfort and Joy: Simple Ways to Care for Ourselves and Others. Available from orders@redwheelweiser.com or oneline at www.conari.com
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*Encyclopedia of Complementary Health Practice. Includes concepts and issues, economic and practice issues, education issues, legal/legislative/health policy issues, historical perspectives, conditions(from a-z), influential substances, practices and treatments, contributor directory, and resources directory. Click on www.springerpub.com and write Carolyn Chambers Clark in the search box.
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*The Food Intolerance Bible: A Nutritionist's Plan to Beat Food Cravings, Fatigue, Mood Swings, Celiac Disease, Headaches, IBS, and Deal with Food Allergies. Orders at orders@redwheelweiser.com or oneline at www.conari.com
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*Garden Therapy Guidelines for Special Needs by Judith Gammonley, ARNPBC,EdD, LCP includes how to use garden therapy with those who are memory impaired, brain injured, or who struggle with developmental or physical challenges. Contact Dr. Gammonley at goodgam@aol.com or phone her at (727)784-2449.
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*Group Leadership Skills provides theory, concepts and practical applications for the new or seasoned group leader with task, work, social, therapeutic, focal or focus groups. Go to www.springerpub.com and write Carolyn Chambers Clark in the search box.
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*Health Promotion in Communities: Holistic and Wellness Approaches.

Focuses on applying wellness and holistic concepts to community work and includes a model and self-assessment for health and wellness with changing and vulnerable populations, in rural settings, on the internet, with individuals and groups, families, African American women, Hispanic communities, diabetes programs, parish nursing, schools, and homeless centers. Click on www.springerpub.com and write Carolyn Chambers Clark in the search box at the top of the page.
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*Healthy Holistic Aging: A Blueprint for Success.

Carl Helvie, RN, DrPH says you can live to be 100, and at age 74, he's a perfect example of the right things to do. He has no chronic illnesses and is among the 11% of the age 65-and-overs who take no prescribed medications. The book cites overwhelming scientific evidence that good diet, exercise, adequate sleep, prayer, meditation, positive relationships with others and a clean and safe environment can ensure successful aging. Visit Dr. Helvie's web site to obtain the book and other
helpful information at www.HealthyHolisticAging.com
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* Her Inspiration, subtitled, Secrets to Help You Work Smart, Be Successful and Have Fun.
This book is full of quotes and thoughts from hundreds of women to encourage, motivate, and support you as you make your way. Order from orders@redwheelweiser.com or online at www.conari.com
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