Dr. Carolyn Chambers Clark, Award-Winning Author and Wellness Nurse Practitioner

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Dr. Clark's WELLNESS NEWSLETTERS

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You can copy any of these newsletters for your own personal use; otherwise the material is copyrighted, and please contact me via one of the WNL signup boxes to discuss your needs. Thanks so much and enjoy!

Dr. Carolyn Chambers Clark's

WELLNESS NEWSLETTER

#1

What's being well all about?

Being well is not the same as being healthy. Health is an average state, something laboratory tests or blood pressure readings or some other kind of measure says is healthy.

Being well is something only your can determine. You are the expert in you and what works best for you. No one else knows how you feel or exactly how you are reacting to what's happening.

Wellness includes a balance in your life and a sense of purpose. You can be sick or suffering from an illness, and you can even be dying and be well. How can that be?

Have you ever heard of or seen people who die at peace? This is because they are in a state of wellness. They have achieved their life purpose, whether it be dying in peace or giving all their possessions to the poor or some other chosen purpose.

Of  course, you don't have to be dying to achieve a state of wellness. You can be well if you eat well, exercise well, make sure you live in a wellness-enhancing environment, build positive relationships, use self-care and self-healing practices, and find a purpose for living and find joy in your life.

In future Wellness Newsletters, I'll discuss each of these aspects of wellness and what you can do to feel well and be well, no matter what your medical state is.

Now, here's your wellness tip for the month:

Do you perceive half a glass of water as half full or half empty? To be well, push yourself to see that glass as half full. And when you are in a stressful situation, remind yourself that this is a challenge, and one you can handle. You're strong, you're well, you're up to the challenge. You will not let the situation overcome you. In these situations, it's helpful to repeat a comforting saying. Here are some to choose from:

1.  I can handle this.

2.  I am strong and up to the challenge.

3.  I am peaceful and picturing myself in a peaceful environment.

4.  My life is joyful.

Stay Well!

Dr. Carolyn Chambers Clark

Copy this newsletter in its entirety and pass this along to anyone you believe could benefit.

To subscribe to this newsletter, go to the top of this page and write your email address in the box.

For more information about wellness, click on http://www.carolynchambersclark.com scroll down for free articles and e-books that may be helpful.

For some funny and entertaining e-books, click on http://freeandbargainebooks.blogspot.com  and click on BOOKSTORE at the bottom of the red section. Click on any cover for a description of the book and a way to go to amazon.com for free sample chapters.

                                                         Dr. Carolyn Chambers Clark's

                                            WELLNESS NEWSLETTER #2


Greetings Wellness Enthusiast,



This issue is devoted to Eating Well. In it, I've included some self-care ideas that can enhance your Wellness.


With the holidays approaching, anxiety and depression are often on the rise. Whole foods can ward off anxiety and depression, according to an article in the American Journal of Psychiatry.


The researchers looked at what influences the development of depression and anxiety in more than 1,000 women and found mental state can be modified by diet.


Results:

 A dietary pattern characterized by vegetables, fruit, meat, fish, and whole grains was
associated with lower odds for depression and anxiety.


  A "western" diet of processed or fried foods, refined grains, sugary products, and beer was associated with higher odds for depression and anxiety.


Conclusions: They concluded that if you eat junk foods you're more likely to be anxious and depressed. If you eat whole foods, you have a much lower risk of being either anxious or depressed.


But one caveat here, high-quality meat is difficult to come by in the United States. This is because most of the cattle in North America are raised — from birth to death — in feed lots, where they are fed a corn-based diet.


This method of raising cattle may have a "profound impact" on the quality of the meat because it increases saturated and decreases very important good fatty acids. In contrast, in Australia, beef and lamb comes from pasture-fed animals who contain a much healthier fatty acid profile.


So, if you plan to eat meat as part of your anxiety and depression food plan...


1. eat Australian meat


2. find animals who are pasture-fed


3. contact meat producers in this country to request they go back to pasture-fed animals


Can you eat well during the holidays?


Want to make your holidays stress free? Here are some ideas...


1. You're hosting a meal. Make it potluck. Ask each person to bring a specific part of the meal. One to bring the salad, one to bring the potatoes (precooked), one to bring the vegetables, one to bring dessert, etc. That leaves you with a roast or turkey or something easy you can shove into the oven and let it cook by itself. Avoid multistep entrees like lasagna. Call up the day before and remind each person that you're counting on them to bring whatever it was they agreed to bring. Make suggestions if they're stumped on how to bring what they promised to bring, but avoid letting them out of their agreement.


2. You're going to someone else's home. Agree to bring something simple, e.g., a prepared salad, your favorite dessert that you can make several days before and requires minimal work, a prepared vegetable casserole.


3. You're there and someone starts to talk about something that upsets you or tension is rising. Ask somebody to talk about their best holiday ever or ask each person to tell about their best holiday. If no one else will, break the ice by telling about your best holiday and why it was so special. This will not only distract people from getting into old negative patterns, but will provide some happy memories to aid digestion and enhance the holiday.


4. If someone asks you an embarrassing or upsetting question you have the option to overreact, ignore it, change the subject, or give a short answer.


5. Someone asks you, "When are you going to have a (another) child? Some possible stress free responses: "I'm not sure. Please pass the potatoes, Uncle John, and remember when we bobsledded down that big hill last year?"


6. Someone asks you, "When are you going to settle down and find the right girl/boy" Some possible responses: "I guess when it's the right time." or "I guess when I'm ready. When did you and Dad decide to settle down together?" The second response not only answers the question, but puts the focus back on the questioner, and can provide you with helpful information about your parents, and can increase positive feelings for the other person.


7. Someone asks you, "When are you going to get a decent job?" Some stress free responses are: "I like my job. What was your favorite job?" or "What do you (or did you) like about your job?"


8. Someone tells you, "Have more food. What are you? On a diet?" Some possible stress free responses: "I'm pacing myself for dessert." or "Not right now, thanks, I'm just digesting this wonderful food. Your turkey (roast, salad, etc.) was wonderful. Maybe you can give me your recipe."


9. Someone asks you, "When are you going to lose weight?" Some possible stress free responses are: "That's my New Year's resolution. What's yours?" or "I am losing weight. I lost ___pounds this month."


10. Someone asks you, "When are you going to put some meat on those bones? You're so skinny." Some stress free responses are: "I like me the way I am." or "I gained ___pounds last month." or "I'm working on it. Please pass the potatoes (dessert, etc.).


Happy Holidays!


Pass this newsletter along to anyone you believe could benefit.


To subscribe to this newsletter, just and write your email address in the box at the top of this page.


For more information about wellness, click on http://www.carolynchambersclark.com and scroll down for free articles and e-books that may be helpful.


For some funny and entertaining e-books, click on http://freeandbargainebooks.blogspot.com and click on any cover running down the right side of the page for a description of the book and a way to go to amazon.com for free sample chapters.

     Dr. Carolyn Chambers Clark'sWELLNESS NEWSLETTER #3 
                                                   Digestive Wellness

 
Holiday Greetings Wellness Enthusiast,  

This issue is devoted to Digestive Wellness. In it, I've included some self-care ideas that can enhance your Well-being. With the holidays upon us, anxiety and stress are often on the rise. Strong feelings, poor eating habits, medications and prior diseases can affect your body's ability to digest your food, and can lead to stomach upset, heartburn, gas, constipation, diarrhea and related conditions.

You may think Oh, I'll just take an antacid if my stomach gets upset, but the April issue of Allergy contained a study showing that antacids can make you more sensitive to food allergens and may be a risk factor for food allergies.

Taking antibiotics or antacids, not chewing food properly, and eating foods that destroy the natural environment of your digestive system can lead to indigestion.

An article in the Journal of Nutritional Biochemistry examined evidence that lack of beneficial digestive enzymes can be a factor in not only indigestion, but also in some conditions such as obesity, cancer, and inflammatory bowel disease.
Let's say you've been taking antibiotics, antacids, or have one of the above conditions. How can you make your holiday eating more wellness enhancing? 1.     No matter what you're eating, take your time and chew your food well.
2.     Focus on the taste of the food and not on your thoughts or feelings.
3.     Avoid reading or discussing anxiety- or anger-provoking topics while eating.
4.     Follow up a meal with a few tablespoons of plain yogurt with active organisms (check the label) or acidophilus or digestive enzyme capsules. An ounce or two of aloe vera gel, or a cup of mint, chamomile, fenugreek or fennel tea can also settle digestive upset. All of these are available online or at your local health food store; some may also be available at your supermarket or pharmacy.
5.     Consult with your local pharmacist to determine which of these is best for you, depending on your condition and which medications you're taking.
6.     If you are eating away from home, carry your chosen capsule with you and take as suggested on the label. Drink the aloe vera gel or use the tea bag to make a beverage.
Happy Holidays!
Pass this newsletter along to anyone you believe could benefit. To subscribe to this newsletter, go to http://www.carolynchambersclark.com and write your email address in the box. For more information about wellness, click on http://www.carolynchambersclark.com and  scroll down for free articles and e-books that may be helpful.

For some funny and entertaining e-books, click on http://freeandbargainebooks.blogspot.com and click on any cover running down the right side of the page for a description of the book and a way to go to amazon.com for free sample chapters.


 Dr. Carolyn Chambers Clark'sWELLNESSNEWSLETTER#4
                                   
Sugar, yes? Sugar, no! 

This newsletter is devoted to Eating Well. In it, I've included some self-care ideas that can enhance your Wellness.
Why is sugar important to wellness? Evidence is mounting that sugar is a major factor in overweight and chronic disease. The single largest source of calories for Americans is sugar, especially high fructose corn syrup found in sodas.  A major problem with fructose is it is not used up by your body and what's left goes to your liver (an extra burden your body does not need), and then is deposited in your thighs and other outposts of body fat. Fructose use also results in triglycerides, which are more important to heart disease and stroke than cholesterol.  (http://www.bupa.co.uk/individuals/health-information/health-news-index/25022011-triglycerides-important-in-stroke-risk)

Where is high fructose corn syrup found? High fructose corn syrup is not only in sodas, it's in other soft drinks, carbonated water, candy, yogurt, fruit juices, sports drinks, and every processed food from pretzels, baked goods, ice cream, bologna, to cheese spread.  Even canned sweet peas may contain it. 
Most infant formula has the same amount of sugar as a can of Coca-Cola.
Another problem with added sugars is they may replace essential nutrients or contribute to the loss of essential nutrients. Added sugars should be less than 25 percent of your diet, according to a study by the National Academy of Sciences' Institute of Medicine.
The best preventive is to READ THE LABELS of whatever you ingest. You may be surprised...No wonder there is an obesity epidemic!
But, that's not the worst of it. Carrying around excess weight increases your risk for heart disease, kidney disease and diabetes.


A major problem with sugar is that it's addictive.
http://www.princeton.edu/main/news/archive/S22/88/56G31/ The more we eat, the more we want. Add caffeine to the equation, as in chocolate, and the addiction-potential rises. Chocolate is being touted as a "health food" but can anything with fat, sugar, caffeine and that's so highly processed be healthy? You also have to ask, who is touting this?

Many other fresh or frozen, non-processed vegetables can provide your body with the benefits chocolate provides and won't addict you in the process.


What's a wellness alternative?
I use stevia because it's safe, comes from a real plant, not a chemist's laboratory, has no calories, and even has healing attributes.  
According to an evidence-based systematic review of studies of stevia, the plant can lower blood pressure and may help with glucose tolerance, which is good news if you have diabetes or you're prone to it because members in your family had it.

I use stevia in lemonade and to make my cranberry sauce. For a conversion chart to use stevia in cooking, go to http://www.stevia.net/conversion.html 

                              What's wrong with other sugar substitutes?
  • Sucralose (Splenda) is NOT a sugar, but a chlorinated artificial sweetener in line with aspartame and saccharin, which may have cancer-causing effect.
·         Xylitol, glycerol, sorbitol, maltitol, mannitol, and erythritol are incompletely absorbed from your small intestine, for the most part, so they provide fewer calories than sugar but often cause problems with bloating, diarrhea and flatulence.
  • Agave syrup is typically highly processed and is usually 80 percent fructose.
  • Honey is about 53 percent fructose, but is completely natural in its raw form and has many health benefits when used in moderation, including containing as many antioxidants as spinach.

                                       Are Fruits Good or Bad for You?

Keep in mind that fruits also contain fructose, although an ameliorating factor is that whole fruits also contain vitamins and other antioxidants that reduce the hazardous effects of fructose.Juices, on the other hand, are nearly as detrimental as soda, because a glass of juice is loaded with fructose, and a lot of the antioxidants and important fiber are lost.
 
                        What Else Does Science Tell Us about the Health Impact of Fructose?

http://www.greenmedinfo.com/article/high-doses-fructose-raise-bp-and-cause-features-metabolic-syndrome

http://www.greenmedinfo.com/article/nocturnal-hypertension-has-occured-mice-consuming-high-fructose-diet

http://www.greenmedinfo.com/article/fructose-induces-gluconeogenesis-and-lipogenesis-which-may-result-adverse-metabolic-changes

http://www.greenmedinfo.com/article/high-fructose-corn-syrup-may-contribute-pathogenesis-nonalcoholic-fatty-liver-disease-nafld

http://www.greenmedinfo.com/article/higher-sugar-sweetened-beverage-consumption-associated-higher-serum-uric-acid-levels-and-sys

http://www.greenmedinfo.com/article/fructose-not-dextrose-accelerates-progression-chronic-kidney-disease-0

http://www.greenmedinfo.com/article/high-fructose-diet-induces-intracranial-atherosclerosis-and-enhanced-vasoconstrictor-respons

http://www.ncbi.nlm.nih.gov/pubmed/3240332   (fructose and heart disease)

http://www.greenmedinfo.com/article/fructose-consumption-may-worsen-condition-breast-cancer-patients

http://www.greenmedinfo.com/article/fructose-consumption-may-contribute-pancreatic-cancer-growth


 
Please pass this newsletter along to anyone you believe could benefit.To subscribe to this newsletter, go to http://www.carolynchambersclark.com/ and write your email address in the box. For more information about wellness, click on http://www.carolynchambersclark.com scroll down for free articles and e-books that may be helpful. For some funny and entertaining e-books, click on http://freeandbargainebooks.blogspot.com  and Click on any cover for a description of the book and a way to go to amazon.com for free sample chapters.


                     Dr. Carolyn Chambers Clark's
WELLNESS NEWSLETTER #5

                                                       
Drink More Water 

Dear Wellness Enthusiast,

This newsletter is devoted to drinking water, why it's so important, and how to find the purest, best kind of water to drink.

I've included some self-care ideas that can enhance your Wellness.

Why is water important to wellness?Every living thing needs water to survive. The human body, which is made up of about 60 percent water, uses it to carry out basic bodily functions. You can't empty your bladder properly without enough water. You can't digest your food without enough water. Your blood can't flow easily without enough water. Your muscles and joints don't work right or feel good without enough water. Your skin can break out and look haggard without enough water.
On it goes...every function of your body needs water, and you need water to survive. Staying hydrated with water helps you look good and feel great.Signs you're not drinking enough water.

Unfortunately, the human body is not rigged to warn us when we need water. You probably don't even register thirst until you're already dehydrated. Not drinking enough water can lead to dehydration, which can cause headaches, back pain, fatigue and even muscle spasms. Drinking water helps to fight off these ailments.
Fatigued? Muscle pain? Weight gain? You may not be drinking enough water. Constipated? Drink more water.

                      How to Use Water To Lose Weight and Have Better Skin 
Water is a healthy, zero-calorie appetite suppressant. Dietitians recommend downing a glass of water before giving in to a food craving. Studies show that water can help you feel full and therefore eat fewer calories. So, before you eat, drink a full glass of water.
 Beauty and skin issues. Drinking water flushes out harmful toxins in the body to help give you a radiant, healthy glow.

                            How Much Water Should You Drink Every Day?

How much water you should drink depends on your size, gender and activity level. The Institute of Medicine recommends that men consume about 13 cups of water a day and women consume about 9 cups a day.That's just if you're calm, not exercising, drinking coffee or alcohol, and not taking medicines. If you exercise or work hard physically, you need a cup of water every fifteen minutes during exertion. Carry water with you when you go for run or work in the garden.Drink more water if you're under stress and sweat a lot. To help clear your body of the toxins, drink more water.  If you breathe polluted air, eat processed or nonorganic food, drink alcohol, take prescribed, over the counter, or recreational drugs, guess where the byproducts end up?
The answer is: in your liver and kidneys, which over time can be detrimental to those body organs.

                         Drinking Water Can Help You Prevent Disease & Symptoms

Prevention is always better than treatment. Here are some of the dis-eases, risks, and symptoms you may be able to prevent, or at least reduce, by drinking enough water:
·        Kidney stones
·        Heart disease
·        Menopausal temperature surges
·        Fever
·        Joint and muscle problems
·        Skin problems
·        Fatigue
·        Headache
·        Urinary tract infections

Drinking water, especially a glass before bed, can lead to waking up to more supple skin; less creaking and pain in your joints and muscles; more energy. 

                                 What's the Best Kind of Water to Drink?
Because many pollutants escape into city drinking waters and many bottled waters contain tap water, the best source of drinking water boils down to two sources:
1.     Water that goes through reverse osmosis sources.
2.     Distilled water.
You will have to buy an under-the-sink reverse osmosis system if you want the reverse osmosis method. They're available online and in places like health food stores and Home Depot. You have to change the filters as recommended in the package.
You can buy a water distiller online also. It takes about four hours to make a gallon of distilled water, but you can do it while you're not at home, or even at night while you're sleeping.
Either way, don't put your drinking water in plastic bottles. Harmful chemicals can leak out of the bottles and you'll ingest them.  These chemicals, called bisphenol A (BPA) and phthalates can produce developmental, reproductive, neurological, cardiovascular, metabolic and immune effects in your body.
Instead of plastic containers, buy a stainless steel bottle or two and carry that around. If you're gone all day, put a gallon of distilled water in your car or workplace.Even though all the minerals are taken out of distilled water and to a lesser extent reverse osmosis water, so are the pollutants. Reverse osmosis doesn't extract as many pollutants. If you're worried about getting sufficient minerals, eat more fruits and vegetables and take multi-minerals.Distilled water is also available in your grocery store, but it only comes in plastic bottles, which can leak the dangerous chemicals mentioned above. The amount leached depends on how long the water is in the bottle and the temperature of the bottle.  See the References at the bottom of this newsletter for more information.
To improve your health and wellness, it's best to:
·        live in a relatively non-polluted area
·        not work in places that blast pollutants at you
·        switch to whole and organic foods
·        avoid alcohol (which also dehydrates you)
·        stop smoking and avoid smoky places; if your spouse or a familymember smokes, don't allow them to do so in the house; remember, you can get lung cancer from second hand smoke
·        stop taking drugs if you can*, or take less of them for starters
·         drink more distilled water to flush and cleanse your liver and kidneys; they work hard for you 24/7; do something nice for them and drink more water.
*If you're taking a prescribed drug, never quit cold turkey; it can be very dangerous. Many of these drugs are addictive and are very hard to stop once you start. Talk to your health care practitioner to see if you can gradually wean off a drug and do something less addictive and potentially harmful. Prevention is always the best action to take. When prescribed a drug, always ask your practitioner if you can take the lowest possible amount to get the desired effect, if there is something other than take the drug that you can do, and what the potential side effects are.  No matter what your practitioner says, take responsibility yourself, and look up each drug you're taking (scan down the left hand side of the page at http://www.drugs.com) and find out how it might interact with other drugs and substances at: https://ecom.nhin.com/nhin/servlet/DrugInteractionEntry?CHAIN_ID=FROEDTER&STORE_ID=5124134&STORE_ID=5120693~~~Please pass this newsletter along to anyone you believe could benefit.To subscribe to this newsletter, go to http://www.carolynchambersclark.com/ and write your email address in the box. For more information about wellness, click on http://www.carolynchambersclark.com scroll down for free articles and e-books that may be helpful. For some funny and entertaining e-books, click on http://freeandbargainebooks.blogspot.com  and Click on any cover for a description of the book and a way to go to amazon.com for free sample chapters.
References

Urol Int. 2012 Feb 7. Prevalence of Urinary Tract Infections and Its Risk Factors in Elementary School Students. Zincir H, Kaya Erten Z, Ozkan F, Seviğ U, Başer M, Elmalı F.

Public Health Rep. 2012 Jan-Feb;127(1):72-80. Atrazine exposure in public drinking water and preterm birth. Rinsky JL, Hopenhayn C, Golla V, Browning S, Bush HM.

J Chromatogr A. 2012 Feb 17;1225:45-54. Epub 2012 Jan 11. Analysis of halonitriles in drinking water using solid-phase microextraction and gas chromatography-mass spectrometry. Kristiana I, Joll C, Heitz A.

J Water Health. 2011 Dec;9(4):785-98. Occurrence of Aeromonas spp. in a random sample of drinking water distribution systems in the USA. Egorov AI, Best JM, Frebis CP, Karapondo MS.

J Clin Microbiol. 2011 Dec;49(12):4231-8. Epub 2011 Oct 12. Five-year outbreak of community- and hospital-acquired Mycobacterium porcinum infections related to public water supplies.Brown-Elliott BA, Wallace RJ Jr, Tichindelean C, Sarria JC, McNulty S, Vasireddy R, Bridge L, Mayhall CG, Turenne C, Loeffelholz M.

MMWR Surveill Summ. 2011 Sep 23;60(12):38-68. Surveillance for waterborne disease outbreaks associated with drinking water---United States, 2007--2008. Brunkard JM, Ailes E, Roberts VA, Hill V, Hilborn ED, Craun GF, Rajasingham A, Kahler A, Garrison L, Hicks L, Carpenter J, Wade TJ, Beach MJ, Yoder Msw JS; CDC.

J Toxicol Sci. 2011;36(4):469-78. Phthalates residues in plastic bottled waters. Al-Saleh I, Shinwari N, Alsabbaheen A.

Int J Environ Res Public Health. 2011 Feb;8(2):565-78. Epub 2011. Bottled water: United States consumers and their perceptions of water quality. Hu Z, Morton LW, Mahler RL.

J Water Health. 2010 Mar;8(1):192-203. The association of drinking water quality and sewage disposal with Helicobacter pylori incidence in infants: the potential role of water-borne transmission. Travis PB, Goodman KJ, O'Rourke KM, Groves FD, Sinha D, Nicholas JS, VanDerslice J, Lackland D, Mena KD.

Am Fam Physician. 2011 Dec 1;84(11):1234-42. Treatment and prevention of kidney stones: an update. Frassetto L, Kohlstadt I.

Heart. 2011 Aug;97(16):1359; author reply 1359. Epub 2011 Jun 16. Overnight dehydration increases the risk of a morning infarct. Thornton SN.

Biol Reprod. 2012 Feb 8. Mono-(2-Ethylhexyl) Phthalate (MEHP) Promotes Invasion and Migration of Human Testicular Embryonal Carcinoma Cells.Yao PL, Lin YC, Richburg J

Food Addit Contam Part A Chem Anal Control Expo Risk Assess. 2011 May;28(5):676-85. Migration of plasticizers phthalates, bisphenol A and alkylphenols from plastic containers and evaluation of risk. Guart A, Bono-Blay F, Borrell A, Lacorte S.

J Steroid Biochem Mol Biol. 2011 Nov;127(3-5):204-15. Epub 2011 Aug 27.Endocrine disrupting chemicals and disease susceptibility. Schug TT, Janesick A, Blumberg B, Heindel JJ.

                                        
                                             Dr. Carolyn Chambers Clark's
                                           WELLNESS NEWSLETTER#6 
                                                    
Sleep and Wellness

Dear Wellness Enthusiast,

This newsletter is devoted to sleep, why it's so important, and how to find the best sleep for you. I've included some self-care ideas that can enhance your Wellness.
                    
Why is Sleep so Important to Wellness?
Sleep is necessary to your emotional and physical well-being. Sleep helps you rejuvenate, re-energize, and restore.  While you sleep, your brain organizes and integrates new information, and repairs and renews your body.Sleep allows your body to rest and your mind to sort out your experiences and feelings.
                             Signs You're Not Getting Enough Sleep
Without enough sleep, your ability to perform simple tasks can decline greatly. You'll feel more irritable, have difficulty concentrating, and feel drowsy.  If you don't get enough sleep, it can also affect your immune system and your ability to fight off an infection, and may put you at risk for an accident. 
                  
How Much Should You Sleep Every Day?
The average amount of sleep a day is six to eight hours, but the ideal amount for you is whatever it takes to feel refreshed and well rested in the morning and alert all day.  Try waking up without an alarm clock to find out how much sleep you need.
                  
What's the Best Way to Obtain Adequate Sleep?
·        Develop a daily exercise program that works for you; that way when you go to sleep, your body will be tired·        Avoid caffeine in food, drinks and drugs·        Take a warm bath or warm shower prior to retiring·        Avoid watching the news or violent and action/adventure shows prior to bedtime·        Drink a cup of chamomile tea (unless allergic to flowers) or Sleepytime tea prior to retiring·        B-complex capsules also work well for many people and have none of the side effects of sleep medications·        Place a cold cloth on your forehead to contract the blood vessels of the head and enhance drowsiness·        Avoid alcohol ·        Establish a regular bedtime and keep to it·        When unable to sleep after trying for fifteen minutes, get up and do some boring activity until you feel tired·        Avoid watching TV or reading in bed·        Avoid sugar in any form; it can cause you to wake up in the middle of the night·        If you can't sleep or wake up after falling asleep, eat a ripe banana or take several calcium tablets with a glass of warm milk to coax yourself  back to sleep·        Look into using aromatherapy to help you sleep·        Set a sleep goal, track your progress and self-assess your success! 

                                 
Drugs Can Affect Your Sleep
Many drugs can affect your ability to sleep or feel rested in the morning. Prevention is always the best action to take. When prescribed a drug, always ask your practitioner if you can take the lowest possible amount to get the desired effect, if there is something other than take the drug that you can do, and what the potential side effects are.  No matter what your practitioner says, take responsibility yourself, and look up each drug you're taking (scan down the left hand side of the page at http://www.drugs.com) and find out how it might interact with other drugs and substances at: https://ecom.nhin.com/nhin/servlet/DrugInteractionEntry?CHAIN_ID=FROEDTER&STORE_ID=5124134&STORE_ID=5120693
                                                            ~~~
Please pass this newsletter along to anyone you believe could benefit.To subscribe to this newsletter, go to http://www.carolynchambersclark.com/ and write your email address in the box. For more information about wellness, click on http://www.carolynchambersclark.com scroll down for free articles and e-books that may be helpful. For some funny and entertaining e-books, click on http://freeandbargainebooks.blogspot.com  and Click on any cover for a description of the book and a way to go to amazon.com for free sample chapters.
References

Int J Geriatr Psychiatry. 2011 Dec 23. doi: 10.1002/gps.2834. Understanding insomnia in older adults.

López-Torres Hidalgo J, Navarro Bravo B, Párraga Martínez I, Andrés Pretel F, Téllez Lapeira J, Boix Gras C.

Am J Hum Biol. 2012 Jan 24. doi: 10.1002/ajhb.22219. Does inadequate sleep play a role in vulnerability to obesity? Knutson KL.

Nurs Res. 2011 Nov-Dec;60(6):405-12. doi: 10.1097/NNR.0b013e3182346249. Factors associated with sleep quality in pregnant women: a prospective observational study.Tsai SY, Kuo LT, Lai YH, Lee CN.

The effect of a simple traditional exercise programme (Baduanjin exercise) on sleep quality of older adults: A randomized controlled trial.Chen MC, Liu HE, Huang HY, Chiou AF.Int J Nurs Stud. 2012 Mar;49(3):265-73.

J Altern Complement Med. 2011 Sep;17(9):809-15. Employee use and perceived benefit of a complementary and alternative medicine wellness clinic at a major military hospital: evaluation of a pilot program. Duncan AD, Liechty JM, Miller C, Chinoy G, Ricciardi R.

Diabet Med. 2011 Nov;28(11):1362-72. Effects of Nordic walking on health-related quality of life in overweight individuals with type 2 diabetes mellitus, impaired or normal glucose tolerance. Fritz T, Caidahl K, Osler M, Ostenson CG, Zierath JR, Wändell P.

Acad Med. 2011 Jul;86(7):901-6.Using behavior change plans to improve medical student self-care.Kushner RF, Kessler S, McGaghie WC.

Complement Ther Clin Pract. 2011 May;17(2):116-21.Aromasticks in cancer care: an innovation not to be sniffed at. Stringer J, Donald G.

Best Pract Res Clin Endocrinol Metab. 2010 Oct;24(5):731-43.Sleep duration and cardiometabolic risk: a review of the epidemiologic evidence.Knutson KL.

Sleep Requirements and Education  from https://www.employeebenefitswebsite.com/democanyon/index.php?box=Wellness&section=Health%20and%20Wellness&page=The%20Importance%20of%20Sleep&type=s&ref=sleep&img=sleep

 

                                 Dr. Carolyn Chambers Clark's

                                               
WELLNESS NEWSLETTER#7  
                                                   
Joy, Purpose and Wellness

Dear Wellness Enthusiast,

This issue is devoted to joy and purpose, why it's so important, and how to find the best purpose for your life. I've included some self-care questions that can enhance your Wellness.
 
                    
Why are Purpose and Joy so important to wellness?
Feeling alive, needed, and interested are all necessary to your emotional and physical well-being. Having a purpose helps guide your life and how you spend your time. If you're stuck in boring duties and meaningless tasks, it's difficult, if not impossible to feel well. Joy, of course, is an ultimate feeling that doesn't come often, but when it does, it brings color, a sense of clarity, and happiness that you're alive.Purpose and joy are also important to wellness because it's your perception of your purpose and joy that counts in your overall perception of wellness, not anyone else's. According to two new studies, children with cerebral palsy and adults severely restricted from action still report life satisfaction. It is their perception of their lives, not their actual ability to walk or move that counts. These studies provide evidence that no matter what your life circumstances, if you find purpose and joy in your life, you can be well.

                   Questions to Ask About Your Life Purpose and Joy
1.  How am I contributing to the welfare and betterment of myself and others?
2.  What is my goal for today?
3.  What do I hope to accomplish by the end of the week? The end of the month? The end of the year?
4.  How free am I to determine my life and what can I do to restore control?
5.  Am I in a life-affirming or a life-destroying job and do I want to change that?
6.  What values can I choose so my life purpose is more in line with who I am?
7.  What must I sacrifice to attain my life purpose? Am I okay with that?
8.  What must I learn or achieve to attain my life purpose? Am I okay with that?
9.  Do I wake up each morning with enthusiasm for the day ahead? If not, what can I do to change that?
10. Which thoughts and feelings help me achieve my purpose, and how can I have them more often?
11. Am I going through the motions of my life or living my life to the fullest?
12. Am I dreaming about doing something wonderful, but don't make an attempt to try?
13. What else can I do to bring joy into my life? When will I start to do it? 

What are the right answers to these questions?
As you've probably guessed, there are no right answers. Only you can answer them in a way that's helpful and meaningful to you. They are guides to help you along your path to your life purpose and a joyful life. 

                 
Drugs Can Affect Your Life Purpose & Sense of Joy

Many drugs can affect your ability to think clearly, have the energy to pursue your lifelong goals, feel joy about being alive, and question whether you're on the right path.Prevention is always the best action to take. When prescribed a drug, always ask your practitioner if you can take the lowest possible amount to get the desired effect, if there is something other than take the drug that you can do, and what the potential side effects are.  

No matter what your practitioner says, take responsibility yourself, and look up each drug you're taking (scan down the left hand side of the page at http://www.drugs.com) and find out how it might interact with other drugs and substances at: https://ecom.nhin.com/nhin/servlet/DrugInteractionEntry?CHAIN_ID=FROEDTER&STORE_ID=5124134&STORE_ID=5120693

Find out if there are things you can do, safer things, that can help you just as well as drugs can.
                                                    ~~~
Please pass this newsletter along to anyone you believe could benefit.
To subscribe to this newsletter, go to http://www.carolynchambersclark.com/ and write your email address in the box. For more information about wellness, click on http://www.carolynchambersclark.com scroll down for free articles and e-books that may be helpful.
For some funny and entertaining e-books, click on http://freeandbargainebooks.blogspot.com  and Click on any cover for a description of the book and a way to go to amazon.com for free sample chapters.
References
Wellness from Within: The First Step. American Holistic Health Association, 1999.Wellness, Your Invitation to Full Life, John J. Pilch. Winston Press, 1981.J Cardiovasc Nurs. 2012 Apr 9.  Predictors of Overall Perceived Health in Patients With Heart Failure.  Carlson B, Pozehl B, Hertzog M, Zimmerman L, Riegel B.Disabil Rehabil. 2012 Apr 4.  Children's perceptions of their cerebral palsy and their impact on life satisfaction. Chong J, Mackey AH, Broadbent E, Stott NS.

                       Dr. Carolyn Chambers Clark'sWELLNESS NEWSLETTER#8  

                             
Environmental Wellness & Epigenetics

This issue is devoted to environmental wellness, why it's so important, and how to make your home into a place that enhances wellness. I've included some self-care questions that can enhance your Wellness. Why is the Environment so Important to Wellness?The National Institute of Health estimated that 50-90% of all cancers are due to environmental factors. Here's another statistic for you: 82 percent of major industrial chemicals have not been tested for their toxic properties or links to specific diseases, and only a small proportion have been adequately tested for their ability to cause or promote cancer. This is why your actions are so important...What are some of these factors you may be able to exert control over? Drinking water, consumer products (everything from polyester clothes to eating meat or dairy products contaminated with dioxin or pesticides or hormones), air pollutants (including cigarette smoke and secondhand cigarette smoke), and even genetics.   

                                  
The New Science of EpigeneticsW

e used to think that genes predetermined your health. It's been discovered that genes are NOT self-regulating.  Just because your parents gave you the genes for some illness or other does not at all mean you're doomed to cancer or heart disease or even Alzheimer's.
Genes are merely blueprints, and these blueprints are activated and controlled by something else entirely, namely their environment—which includes diet, toxic exposures, as well as thoughts and emotions (more about these last two in a forthcoming newsletter), and more. All of these can create more than 30,000 different variations from each blueprint, allowing for an astounding amount of leeway in modifying the expression or "read-out" of each gene. Based on these findings, researchers are investigating the power of optimal nutrition to improve health and prevent chronic disease from occurring in the first place.
For example, the spice, curcumin (also called turmeric), has been shown to kill cancer cells, may prevent obesity, aging, inflammation and more. Silymarin or milk thistle (silibinin) also may have some of these qualities, especially cancer prevention or killing cancer cells once they occur. (See the references at the very end of this newsletter for examples.) 
 
Questions to Ask About Your Environment
1.  Is my living environment a place that invigorates me when I wake up and helps me relax and go to sleep at night?
2. Do I read all labels of whatever I buy and make sure my food products don't contain anything but the food I'm buying? (If you can't identify everything in the product that's only food, don't buy that brand; look for one that is pure food, not filled with additives you can't spell and don't recognize; likewise with salt, sugars (from maltodextrin to fructose or just plain sugar), and fats or oils unless it's only olive oil. You don't need them in your food and have been associated with reduced wellness).
3. Do I use natural cleansers (vinegar; soap and water) to clean my home? (Go to  http://www.ewg.org/ and put the name of your product in the green box labeled "find something")
4. Are my beauty and/or shaving materials free of harmful ingredients? (Go to http://www.ewg.org/ and put the name of your product in the green box labeled "find something")
5. Do I smoke or live with someone who does?
6.  Do I use pesticides (instead of soapy water or garlic spray) that may be compromising my health and wellness? If it kills bugs, it's got to have some effect on you, too. Go to http://www.ewg.org/ and put the name of your product in the green box labeled "find something")
7. Do I eat at least 5 cups of fresh or frozen vegetables and/or fruits a day to protect myself from pollution and other harmful environmental effects?
8.  Do I sprinkle curcumin (turmeric) on my salads and cook with it to protect myself from cancer and neurological conditions? (Remember, it's not easily absorbed, so cooking with it may be your best bet, although it tastes great on salads, too)
9.  Do I drink at least 10 glasses of reverse-osmosis filtered or distilled water a day to flush toxins out of my body?1
10. Am I constantly on my cell phone? An arm of the World Health Organization came out with a statement last year that cell phones may be carcinogenic. To protect yourself, use cell phones for emergency communication only.
11. What other sources of radiation am I exposed to that may not be necessary? (flying, X-rays, mammograms, cell phone towers, etc.) See References at very bottom of this article.

Drugs Can Affect Your Internal Environment Many drugs can affect your ability to think clearly, have the energy to pursue your lifelong goals, feel joy about being alive, and be well. Prevention is always the best action to take. When prescribed a drug, always ask your practitioner if you can take the lowest possible amount to get the desired effect, if there is something other than take the drug that you can do, and what the potential side effects are.  Your practitioner may not take the time to enumerate them, so always read the inserts that come with the drug and detail the potential side effects before taking the drug. (Some drugs are addictive and once you get on them, it's very difficult, and sometimes impossible to get off them; see Lalive AL, Rudolph U, Lüscher C, Tan KR. (2011). Is there a way to curb benzodiazepine addiction? Swiss Medicine Weekly 19;141:w13277 and Stene LE, Dyb G, Tverdal A, Jacobsen GW, Schei B.(2012). Intimate partner violence and prescription of potentially addictive drugs: prospective cohort study of women in the Oslo Health Study. BMJ Open 2(2), e000614; to read the abstract, go to www.pubmed.com and put the last name of all the authors in the search box at the top of the page and the article will abstract will pop up).

No matter what your practitioner says, take responsibility yourself, and look up each drug you're taking (scan down the left hand side of the page at http://www.drugs.com) and find out how it might interact with other drugs and substances at: https://ecom.nhin.com/nhin/servlet/DrugInteractionEntry?CHAIN_ID=FROEDTER&STORE_ID=5124134&STORE_ID=5120693

Find out if there are things you can do, safer things, that can help you just as well as drugs can. ~~~Please pass this newsletter along to anyone you believe could benefit.To subscribe to this newsletter, go to http://www.carolynchambersclark.com/ and write your email address in the box. For more information about wellness, click on http://www.carolynchambersclark.com scroll down for free articles and e-books that may be helpful. For some funny and entertaining e-books, click on http://freeandbargainebooks.blogspot.com  and Click on any cover for a description of the book and a way to go to amazon.com for free sample chapters.ReferencesRole of epigenetics in pharmacotherapy, psychotherapy and nutritional management of mental disorders.  Peedicayil J. (2012) J Clin Pharm Ther. 2012 Mar 26. doi: 10.1111/j.1365-2710.2012.01346.x. [Epub ahead of print]

Epigenetic mechanisms in anti-cancer actions of bioactive food components-the implications in cancer prevention. (2012). Stefanska B, Karlic H, Varga F, Fabianowska-Majewska K, Haslberger AG.Br J Pharmacol. 2012 Apr 27. doi: 10.1111/j.1476-5381.2012.02002.x. [Epub ahead of print]PMID: 22536923

Epigenetics in autism and other neurodevelopmental diseases. (2012).Miyake K, Hirasawa T, Koide T, Kubota T. Adv Exp Med Biol. 2012;724:91-8.

Interplay of early-life nutritional programming on obesity, inflammation and epigenetic outcomes. (2012). Martínez JA, Cordero P, Campión J, Milagro FI. Proc Nutr Soc. 2012 May;71(2):276-83. Epub 2012 Mar 6.

Anti-Cancer Effects of Curcumin On Head And Neck Cancers. (2012).Gao W, Chan JY, Wei WI, Wong TS. Anticancer Agents Med Chem. 2012 May 2. [Epub ahead of print]

Curcumin Attenuates β-catenin Signaling in Prostate Cancer Cells through Activation of Protein Kinase D(2012).  Sundram V, Chauhan SC, Ebeling M, Jaggi M. PLoS One. 2012;7(4):e35368. Epub 2012 Apr 16.

Autophagy, polyphenols and healthy ageing.(2012). Pallauf K, Rimbach G. Ageing Res Rev. 2012 Apr 6. [Epub ahead of print]

Curcumin inhibits tumor proliferation induced by neutrophil elastase through the upregulation of α1-antitrypsin in lung cancer. (2012). Xu Y, Zhang J, Han J, Pan X, Cao Y, Guo H, Pan Y, An Y, Li X. Mol Oncol. 2012 Apr 2. [Epub ahead of print]

WHO classifies electromagnetic fields as possible carcinogens. Read the article about cell phones at www.http://electromagnetichealth.org/electromagnetic-health-blog/iarc-rf-carc/

X-ray Mammography: For Every Woman Whose Life is Prolonged 10 Women's Lives will be Shortened, i.e. "Treated Unnecessarily", Cochrane Database of Systematic Reviews, October 7, 2009: 2009(4); CD001877, Peter C. Gotzsche and Margrethe Nielsen.

Myths, lies and mammograms www.http://www.mercola.com/Downloads/bonus/thermography/report.aspx

Stene LE, Dyb G, Tverdal A, Jacobsen GW, Schei B.(2012). Intimate partner violence and prescription of potentially addictive drugs: prospective cohort study of women in the Oslo Health Study. BMJ Open 2(2), e000614.

Lalive AL, Rudolph U, Lüscher C, Tan KR. (2011). Is there a way to curb benzodiazepine addiction? Swiss Medicine Weekly 19;141:w13277.

   

 

You're free to copy and use the newsletters that follow for your own benefit or for educational purposes; otherwise, this material is copyrighted and you must contact me before copying it. Thanks so much and enjoy!

Dr. Carolyn Chambers Clark's
WELLNESS NEWSLETTER #9  

Physical Fitness and Wellness

This issue is devoted to exercise, why it's so important, and how to make your body into a place that enhances wellness. I've included some self-care questions that can enhance your Wellness.
 

Why is the Exercise so Important to Wellness?
You know exercise is good for you, but it may seem daunting if you haven't built exercise into your daily routine.

The Mayo Clinic staff lists these benefits from exercise:
1.     Boosts your mood and self-esteem
2.     Improves your sex life – women who exercise are more likely to be aroused and men who exercise are less likely to have erectile issues
3.     Controls your weight
4.     Helps prevent or manage heart disease, high blood pressure, diabetes, falls, cancer, arthritis, stroke, depression and more...
5.     Gives you more energy
6.     Promotes better sleep
7.     Makes life more fun – find something you like to do, whether it's dancing, rock climbing, playing soccer or tennis, or starting a garden. Make it even more fun by doing it with a friend or spouse who also wants to have fun and reap all the benefits of exercise.
I would add # 8: strengthens your bones if you do weight-bearing exercise such as walking, dancing, gardening, and anything where you're moving your feet. Swimming doesn't quality for this one, but it can be a great exercise for #1-7.


 
Questions to Ask About Your Exercise Patterns


1.  Do I exercise enough and in the right way so that when I wake up I feel rested and I have enough energy to get through the day?
2. Do I live with someone or do I know someone I can exercise with who will support my efforts?
3.  What kinds of exercise work for me and how can I build them into my life? You don't have to go to a gym or jog. Doing household chores, working in a garden, line dancing (or any other kind of dancing), taking the stairs instead of an elevator, parking a couple of blocks away from work and walking work just as well.
4.   Do I do some stretching or easy leg lifts before bed? If you have trouble sleeping well, a little easy stretching or yoga before bed can work wonders. Just don't exert yourself too much or you'll be too energized to sleep.
5.   When I feel fatigued, do I get up and walk around or even march around the room or several rooms to get some energy?
6.    Do I make excuses for not exercising every day for at least 30 minutes? If you exercise first thing in the morning and build it into your wake up schedule, you'll be more apt to schedule in that exercise. Or maybe, write it in your calendar for the first thing after work, or instead of going to lunch, or whenever it works for you. Just do it!
7.     For ideas on how to get into exercising or make it more fun, check the Resources section at the end of this issue. 

Remember...You're Never Too Young or Too Old or Too Disabled To Exercise

Click on this link to see that if they can exercise, what's your excuse...?http://fitness.mercola.com/sites/fitness/archive/2012/06/22/anyone-can-achieve-peak-fitness.aspx?e_cid=20120615_DNL_artTest_D 

Drugs Can Affect Your Life
Many drugs can affect your ability to think clearly, have the energy to pursue your lifelong goals, feel joy about being alive, and be well. Prevention is always the best action to take. When prescribed a drug, always ask your practitioner if you can take the lowest possible amount to get the desired effect, if there is something other than take the drug that you can do, and what the potential side effects are.  Your practitioner may not take the time to enumerate them, so always read the inserts that come with the drug and detail the potential side effects before taking the drug. (Some drugs are addictive and once you get on them, it's very difficult, and sometimes impossible to get off them; see Lalive AL, Rudolph U, Lüscher C, Tan KR. (2011). Is there a way to curb benzodiazepine addiction? Swiss Medicine Weekly 19;141:w13277 and Stene LE, Dyb G, Tverdal A, Jacobsen GW, Schei B.(2012). Intimate partner violence and prescription of potentially addictive drugs: prospective cohort study of women in the Oslo Health Study. BMJ Open 2(2), e000614; to read the abstract, go to www.pubmed.com and put the last name of all the authors in the search box at the top of the page and the article will abstract will pop up).

No matter what your practitioner says, take responsibility yourself, and look up each drug you're taking (scan down the left hand side of the page at http://www.drugs.com) and find out how it might interact with other drugs and substances at: https://ecom.nhin.com/nhin/servlet/DrugInteractionEntry?CHAIN_ID=FROEDTER&STORE_ID=5124134&STORE_ID=5120693

Find out if there are things you can do, safer things, that can help you just as well as drugs can.
~~~

Please pass this newsletter along to anyone you believe could benefit.To subscribe to this newsletter, go to http://www.carolynchambersclark.com/ and write your email address in the box. For more information about wellness, click on http://www.carolynchambersclark.com scroll down for free articles and e-books that may be helpful. For some funny and entertaining e-books, click on http://freeandbargainebooks.blogspot.com  and Click on any cover for a description of the book and a way to go to amazon.com for free sample chapters.
Fitness
Resources
Find out how to start a walking group at http://www.mayoclinic.com/health/walking/SM00062_D
Find out how to exercise when it's hot outside at http://www.mayoclinic.com/health/exercise/HQ00316
Why you need to stretch before and after exercise and how to do it http://www.mayoclinic.com/health/stretching/HQ01447
How to make the most out of your exercise time http://www.mayoclinic.com/health/interval-training/SM00110
How to use weight training to enhance balance, appearance, energy, and strength http://www.mayoclinic.com/health/weight-training/HQ01627 and http://www.mayoclinic.com/health/strength-training/MY00033 for videos on how to do it right
Pilates for beginners and how to find a good instructor http://www.mayoclinic.com/health/pilates-for-beginners/MY01377
Why you need to strengthen your core and a simple way to do it without going to the gym http://www.mayoclinic.com/health/core-exercises/SM00071 
Check out your TV schedule. Most cable systems include weight training, yoga, and other kinds of exercise programs.  Once you've done some stretching, turn the program on and enjoy. Most of these ideas do not require going to a gym or spending a lot of money. If you can't afford weights, use canned vegetables. Don't have an exercise bike? Lie on your back on a padded floor, lean back on your elbows and make circles with your bent legs, as if you're riding a bicycle. In all cases, if you have an injured body part, don't do the exercises that could be painful or interfere with the healing process. Consult with your health care practitioner in these cases.


 Dr. Carolyn Chambers Clark'sWELLNESS NEWSLETTER#15 
How Movement Can Reduce Pain, Heart Disease, Aging, and More... 
Dear Wellness Enthusiast,
This issue tells you why working out may not reduce pain or chronic illness, and can even increase it and body breakdown, and what to do to prevent it.I can't tell you how many people I meet on the tennis court that have their knees, arms, and/or wrists strapped due to injury. Those that aren't strapped have back problems, including inability to bend at the waist and some even are unable to tie their shoes.  They can't play tennis more than once a week or less due to pain.These are all signs of body breakdown.  How can this be? They're active and most are thin.  Some even go to the gym or pool to work out other days of the week.Aging and lifestyle provide the answer.  As we age the breakdown is likely to increase unless we do something to stop it. In our electronic society, a lot of us spend most of our time sitting. Either we're on the phone or the computer or watching TV. This couch-potato state is ruining our bodies and our lives. You can do a lot of things to counter the effect of sitting, including:
·        Get up every half-hour and stretch, march in place, walk around your house or office, or sit on the edge of your chair and do stretching exercises. Set your timer to remind you to get up.
·        Instead of e-mailing someone close by, walk or bike to where they are and deliver your message.·       
***Stand up to do your work; put your laptop or desktop computer on a high counter.
·        Buy a tred-desk or under desk bike, which allows you to walk on a treadmill or bike while working, reading, or whatever you're doing.
·        ***Go outdoors whenever possible and walk barefoot on the earth.  For most of our history on earth, this was how we were. This connection enhances your immune system , while shoes and rugs don't.
·        ***Earthing or grounding ourselves with the earth counteracts the effect of the potentially disruptive electromagnetic fields that are emitted by those electronic devices we’ve come to depend on.  From smartphones to iPads to computers and more, we're picking up electromagnetic fields that can interfere with our wellness.
·        ***Set up your own Stand While Working (computing, writing, etc.) desk by placing a small desk on top of your workspace or computer table. Just make sure you are 20 inches back from the screen, you don't slump, and your keyboard is at about elbow height.  
·        To ward off fatigue, take deep breaths, filling your lungs with oxygen, then exhaling deeply. 

Why Not Sitting is SO Important to Wellness

The Research on Sitting and Wellness 
1. The December 19th 2012 issue of Preventive Medicine reported a study of  more than 30,000 mid-age (53-58 years) participants in the Australian Longitudinal Study on Women's Health who completed mail surveys , women who sat more than 9 hours/day reported significantly higher odds of breathing difficulties, tiredness, and chest pain  than women sitting less than 6 hours/day.

2.  According to the British Journal of Sports Medicine, July, 2012, physical activity can prevent deaths due to all causes in women and men age 65 and older.

3.  The October 9th, 2012 issue of Prevention of Chronic Disease reported The Take-a-Stand Project, which reduced time spent sitting by 224% (66 minutes per day), reduced upper back and neck pain by 54%, and improved mood states. The effects were transitory and disappeared with the removal of the device within 2 weeks, indicating standing must be constant in order to continue positive results.

4.  According to Diabetes Research in Clinical Practice, September, 2012, too much sitting is a health hazard. Sitting for long periods of time is associated with heart disease, overweight, diabetes and early death.

Questions to Ask About My Current Movement Patterns
 

1.  Do I remain sitting for more than 1/2 hour at a time during any day?
2.  When I'm standing, do I roll my shoulders back, expand my chest and fill my lungs with air on each inhalation, keep my head back in alignment with my shoulders, and lean back on my heels?
3.   When I'm standing and working, do I alternate putting my weight on one heel and then the other, and march or walk to keep the blood pumping in my legs?
4.   When my sitting work day ends, do I take a walk, go for a swim, take a yoga class or do something active to keep me well?
5.   Ask yourself—is it worth it to loll around on a couch or sit in a chair, knowing this will contribute to aging, heart disease, diabetes, overweight, fatigue and pain?  You are in charge of you. You decide.  

Evaluating Your Progress
After a day, a week, a month, and several months, evaluate the changes in your movement patterns.Keep written records at each bench mark of what you observe.  Has anything changed? What? Do you need more support, more gentle reminders, more help from your partner? How will you insure you get it? 

Maintaining the Changes
Put gentle reminders on 3x5 cards around your house and office to REMEMBER TO STAND MORE AND MOVE MORE TODAY. 

Drugs Can Affect Your Ability to Be Well
If you've read this section before, scroll down to new material marked with *** Many drugs can affect your ability to stay young and disease-free; they can interfere with your ability to think clearly, have the energy to pursue your lifelong goals, and be well. Prevention is always the best action to take. When prescribed a drug, always ask your practitioner if you can take the lowest possible amount to get the desired effect, if there is something other than take the drug that you can do, and what the potential side effects are for the drug.  Your practitioner may have the time to enumerate them, so always read the inserts that come with the drug and detail the potential side effects before taking the drug. Some drugs are addictive and once you get on them, it's very difficult, and sometimes impossible to get off them. Another problem is your health care practitioner may not even be aware of the dangers of some of the drugs you're prescribed.  So, be aware and beware. (http://www.scientificamerican.com/article.cfm?id=how-drug-company-money-undermining-science)

No matter what your practitioner says, take responsibility yourself, and look up each drug you're taking (scan down the left hand side of the page at http://www.drugs.com) and find out how it might interact with other drugs and substances at: https://ecom.nhin.com/nhin/servlet/DrugInteractionEntry?CHAIN_ID=FROEDTER&STORE_ID=5124134&STORE_ID=5120693

Find out if there are things you can do, safer things, that can help you just as well as drugs can. 
 
For example, b-complex 50 (which includes a healthy amount of all the b-vitamins), can reduce stressful reactions, help you feel calm, help you sleep, stop itching and reduce other stress-related symptoms. This combination of b-vitamins is safe; what you don't need goes out in your urine.
***Silymarin (also called milk thistle) can help with pain, cleanse your liver and kidneys of drugs and toxins, and help you sleep. It has no known side effects. If you're concerned, check with your health practitioner first. The b-complex capsule can give you a little gas, so take with food or juice. ~~~Please pass this newsletter along to anyone you believe could benefit.To subscribe to this newsletter, go to http://www.carolynchambersclark.com/ and write your email address in the box. For more information about wellness, click on http://www.carolynchambersclark.com scroll down for free articles and e-books that may be helpful. For some funny and entertaining e-books, click on http://freeandbargainebooks.blogspot.com  and Click on any cover for a description of the book and a way to go to amazon.com for free sample chapters.
ResourcesTo read the summaries of these references, type in www.pubmed.com in your browser window; when you get to pubmed, type in two last names plus the year for any of these articles in the search window and click enter.
Copyright, 2013, Carolyn Chambers Clark

 Dr. Carolyn Chambers Clark'sWELLNESS NEWSLETTER#16 
How Acupressure Can Help Keep You Well 

Dear Wellness Enthusiast,
This issue tells you what acupressure is, how it can help with a variety of discomforts from pain to insomnia, and shows you the basics of how to do one form of acupressure on yourself. 

Why Acupressure is Important to Wellness
The Research on Acupressure
Acupressure is a treatment that uses fingers and hands to stimulate acupoints and help maintain the balance of energy in your body. When you energy is balanced, your body works at a higher level and you feel better. Because our bodies have built-in healing mechanisms that work unless they're blocked by poor diet, pollution, attitudes, stress, lack of sleep, etc.


Here is some of the research that shows acupressure can help. A 2013 metanalysis by by Chen and Wang, examined pain studies that used acupressure from 1996 to 2011. Types of pain studied included menstrual distress, labor pain, low back pain, chronic headache, and other traumatic pain. These were well-designed studies and the authors concluded acupressure works for a variety of types of pain
.


Acupressure has also been shown to reduce the nausea and vomiting of pregnancy, pre-surgical anxiety, insomnia in adolescents and older adults, anxiety in pre-menopausal and menopausal women, and bladder control,
Remember, this is a procedure that's thousands of years old, and even though not every ailment or discomfort has been researched, this long history shows it works and is safe.This issue presents basic information about acupressure. In future newsletters, we'll explore other ways to use acupressure to keep yourself healthy and feeling well.

What is High Touch Acupresure?High Touch acupressure is the one I use on myself and have used on clients and family members to good results. The system is based on an ancient oriental healing art. Acupuncture, Shiatsu and many other energy healing systems are derived from similar roots. It was originally practiced in the home and was passed down from generation to generation.There are 26 bilateral energy release points. A blockage in the flow of energy leads to congestion. Then the body cannot nourish or cleanse that area. It may or may not look bloated or puffy as your body tries to protect the now vulnerable area. Once an imbalance is created, but isn't balanced, it can lead to dis-ease. By holding these congested points in a specific pattern, blockages can be released, much like jumper cable "jump starts" an engine. When you hold one of energy release points and it opens, you can feel the flow of energy as a pulsing sensation. Once the blocked point is opened, nourishing and cleansing flow of energy and/or nutrients can continue. When this occurs, you will feel pulsation in your fingertips, signaling "all clear" and you can move your hands to the next release point in the sequence (Dayton, 1987).

What Changes Will You Notice and How Soon?
Changes may occur right away and can happen over several days.

Some signs of change include:
·        A gentle rumbling in the stomach·        Warmth·        Fluttering·        Less pain·        More pain at first when blockage is severe

Any of these signs indicate your body is healing itself. Relax with them and know your body seeks balance and health. As you work with this system, hold an attitude in your mind of supporting your body in attaining harmony and wellness.

How To Begin
Use the 2nd, third, and fourth fingers of your dominant hand. If you're right-handed use that hand; if left-handed, use that hand. Place the tips of those three fingers in the cupped palm of your other hand. (This is a quickie opener for point #26, which is the final completion and releases everything.)

No need to push. Be gentle. Wait for the pulsation. Wait for the pulsation in the three fingers to balance in intensity and rhythm. You can also try this on your wrist where you would normally take a pulse.  Or, you can grab the thumb of your opposite hand and hold that until the pulses balance. (The thumb is the balancer for worry, depression, guilt, stomach, and lung.)
These quickie holds can be done anywhere, anytime, on the run or stopped at a stop light.

More Quickie Holds to Use
·        The index finger is the release for the mental states of fear and perfectionism, kidney, large intestine.·        The middle finger is the release for indecision and anger, and liver·        The fourth finger releases grief, negative attitude, and loss of common sense as well as spirit, umbilicus, gall bladder, diaphragm·        The little finger releases confusion and pretense, bladder, small intestine, heart, and spleen (Dayton, 1987).
If you are having trouble sleeping try working across the fingers of one  hand, making sure to achieve a balance between your three holding fingers before you move on to the next, then doing the other hand.Most of the time, I fall asleep before I finish the first hand, but if not, I continue doing the holds. Even if I'm not sleeping, I'm doing something healing for my body.If you can't remember which finger to hold, start at the thumb and go down until you reach the pinky. Move to the next finger when you feel the index, third and fourth fingers have a balanced pulsation in them. That way, you'll know your mental state is more positive and your organ flows are open and flourishing! 

Questions to Ask About My Current Discomforts and Attitudes that Acupressure Might Help

1.    
Am I suffering from depression?
2.     Do I feel guilty?
3.     Do I worry?
4.     Am I afraid and fearful?
5.     Am I a perfectionist?
6.     Am I angry at myself or someone else?
7.     Am I indecisive?
8.     Am I grieving a loss or stuck in a grief process or denying a loss?
9.     Do I have a negative attitude?
10.  Do I lack common sense?
11. Am I confused?
12. Do I put up on a mask of pretense?
13. Do I have problems breathing or with my lungs?
14.  Do I have problems with digestion?
15. Do I have problems with infections?
16. Do I have a heart problem? (Either heart disease or inability to show love to myself and others?)
17. Do I have a problem with bladder infections or controlling my urine flow?
18. Do I have a problem with my liver or with detoxifying my body?
If you answered "yes" to any of these questions, you may want to try acupressure.

Evaluating Your Progress
After an hour, a day, a week, a month, and several months, evaluate the changes in your discomfort and attitude .Keep written records at each bench mark of what you observe.  Has anything changed? What? Do you need more support, more gentle reminders, more help from your partner? How will you insure you get it?Please let me know your progress, questions, and comments about this wonderful tool by going to http://www.carolynchambersclark.com and using the newsletter box to leave me a message.

Maintaining the Changes

Put gentle reminders on 3x5 cards around your house and office to Do Your Acupressure Points Today.

Tip: If you do them before you go to sleep, you will sleep better and know your body is working to heal itself while you sleep.

Helping Family Members and Friends

There are no known negative effects to this procedure unless someone has an injured finger or hand, then don't use that hand or that finger; use the other hand and the other finger. Touch is healing in and of itself, so once you have mastered the pulses and the points, you might want to show family members and friends what you've learned and encourage them to use the holds on themselves.

~~~
Please pass this newsletter along to anyone you believe could benefit.To subscribe to this newsletter, go to http://www.carolynchambersclark.com/ and write your email address in the box. For more information about wellness, click on http://www.carolynchambersclark.com scroll down for free articles and e-books that may be helpful. For some funny and entertaining e-books, click on http://freeandbargainebooks.blogspot.com  and Click on any cover for a description of the book and a way to go to amazon.com for free sample chapters.
Resources
Carotenuto M, Gallai B, Parisi L, Roccella M, Esposito M. (2013). Acupressure therapy for insomnia in adolescents: a polysomnographic study. Neuropsychiatr Dis Treatment 9, pp. 157-62.Chang KK, Wong TK, Wong TH, Leung AW, Chung JW.  (2011). Effect of acupressure in treating urodynamic stress incontinence: a randomized controlled trial. American Journal of Chinese Medicine 39(6):1139-59.Chen YW and Wang, HH. (February 15, 2013). The Effectiveness of Acupressure on Relieving Pain: A Systematic Review. Pain Management in Nursing S15249042(12), p. 187.Dayton, BR. (1987). An Introduction to A Gentle Acupressure for Caregivers. High Touch Network. www.hightouchnet.com.Kao CL, Chen CH, Lin WY, Chiao YC, Hsieh CL.Effect of auricular acupressure on peri- and early postmenopausal women with anxiety: a double-blinded, randomized, and controlled pilot study. Am J Chin Med. 2011;39(6):1139-59. Lu MJ, Lin ST, Chen KM, Tsang HY, Su SF. (Jan 8, 2013). Acupressure Improves Sleep Quality of Psychogeriatric Inpatients. Nurs Research. Valiee S, Bassampour SS, Nasrabadi AN, Pouresmaeil Z, Mehran A.(2012). J Perianesth Nurs. 2012 Aug;27(4):259-66. Effect of acupressure on preoperative anxiety: a clinical trial. (2012 To read the summaries of these references, and in some cases, the full article, type in www.pubmed.com in your browser window; when you get to pubmed, highlight the names of the authors for any of these articles in the search window and click enter.Copyright, 2013, Carolyn Chambers Clark


 Dr. Carolyn Chambers Clark'sWELLNESS NEWSLETTER#17
HOSPITAL WELLNESS: Part 1  
Dear Wellness Enthusiast, I had planned on writing a second issue on acupressure, but when I read an article in the Wall Street Times, I changed the topic. As a nurse, I've personally observed and/or heard about hospital errors from patients who were too anxious, upset, depressed and/or dead to do anything about them. I'm hoping this issue will help you stop being so totally accepting of anything that could happen should you visit a doctor or a hospital and start taking care of you. I realize that my readers practice wellness behaviors, but when they believe they're too sick or the situation is too complicated for self-care, they will go to the hospital and trust that all will be well. The sad fact is that it often isn't. That is why this issue tells you about the dangers of going to the hospital and how to protect yourself.     Medical Errors: How Common Are They?

Dr. Marty Makary, a physician, wrote an article for the Wall Street Journal (September 12, 2012) entitled, How to Stop Hospitals From Killing Us.

Here is a quote from that article. "Medical errors kill enough people to fill four jumbo jets a week."

He points out that when there is a plane crash, even a minor one, it makes headlines and there is a thorough investigation. Pilots and airlines learn how to do their jobs better and with a greater range of safety. "The world of American medicine is far deadlier: Medical mistakes kill enough people each week to fill four jumbo jets. But these mistakes go largely unnoticed by the world at large, and the medical community rarely learns from them. The same preventable mistakes are made over and over again, and patients are left in the dark about which hospitals have significantly better (or worse) safety records than their peers."Surgeon Marty Makary wrote about his ideas for making American hospitals more transparent about their safety records and more accountable for the quality of their care."As doctors, we swear to do no harm. But on the job we soon absorb another unspoken rule: to overlook the mistakes of our colleagues. The problem is vast. U.S. surgeons operate on the wrong body part as often as 40 times a week. Roughly a quarter of all hospitalized patients will be harmed by a medical error of some kind. If medical errors were a disease, they would be the sixth leading cause of death in America—just behind accidents and ahead of Alzheimer's. The human toll aside, medical errors cost the U.S. health-care system tens of billions a year. Some 20% to 30% of all medications, tests and procedures are unnecessary, according to research done by medical specialists, surveying their own fields. What other industry misses the mark this often?"He describes a surgeon with terrible operating skills and whose patients often suffered complications, from which some, no doubt, died. He should not have been allowed to touch patients, but because of his kindly manner, his patients worshiped him and chalked up any of their misfortunes, even family deaths, to fate.  In a business (yes, medicine is a business like any other despite the fact we implicitly trust anyone with an MD) "where reputation is everything, doctors who call out other doctors can be targeted. I've seen whistle-blowing doctors suddenly assigned to more emergency calls, given fewer resources or simply badmouthed and discredited in retaliation."Just how bad is the problem? According to the New England Journal of Medicine, 25% of hospitalized patients are harmed by medical errors. That's one in four.Hospitals as a whole also tend to escape accountability, with excessive complication rates even at institutions that the public trusts as top-notch. How often do you read in the paper that so and so went to the hospital for a minor procedure and died of "complications." (Read human error).Very few hospitals publish statistics on their performance, so how do you pick one?  Dr. Makary interviewed people and asked them. Among their answers: "Because you're close to home"; "You guys treated my dad when he died"; "I figured it must be good because you have a helicopter. You wouldn't believe the number of patients who have told me that the deciding factor for them was parking."Dr. Makary says: "Every hospital should have an online informational "dashboard" that includes its rates for infection, readmission (what we call "bounce back"), surgical complications and "never event" errors (mistakes that should never occur, like leaving a surgical sponge inside a patient). The dashboard should also list the hospital's annual volume for each type of surgery that it performs (including the percentage done in a minimally invasive way) and patient satisfaction scores.According to Dr. Makary: "Nothing makes hospitals shape up more quickly than this kind of public reporting. In 1989, the first year that New York's hospitals were required to report heart-surgery death rates, the death rate by hospital ranged from 1% to 18%—a huge gap. Consumers were finally armed with useful data. They could ask: "Why have a coronary artery bypass graft operation at a place where you have a 1-in-6 chance of dying compared with a hospital with a 1-in-100 chance of dying?"What was the result? Death rates declined by 83% in six years. Hazardous surgeons were even ordered to stop doing surgery and nurse practitioners were brought in to make care safer. Imagine that a surgeon is about to make an incision to remove fluid from a patient's right lung. Suddenly, a nurse breaks the silence. "Wait. Are we doing the right or the left chest? Because it says here left, but that looks like the right side." The surgery was, indeed, supposed to be on the left lung, but an intern had prepped the wrong side. I was that doctor, and that nurse saved us all from making a terrible error. It isn't every hospital where that nurse would have felt confident speaking up—but it's this sort of cultural factor that is so important to safety."I've worked in hospitals where nurses know more than the physicians, but if they speak up, they are punished by both medicine and nursing. This should not be, but it is. It's your job not to go to this kind of hospital, and make sure your family doesn't either.

How big is the problem? According to the Institute of Medicine, 98,000 Annual deaths are due to medical errors in the U.S.

Believing that if anyone knows whether a hospital is safe, it's the people who work there, Dr. Makary surveyed employees at 60 U.S. hospitals. He found that "at one-third of them, most employees believed the teamwork was bad. These aren't hospitals where you or I want to receive care or see our family members receive care. At other hospitals, by contrast, an impressive 99% of the staff reported good teamwork. ""These results correlated strongly with infection rates and patient outcomes. Good teamwork meant safer care. The public needs to have access to such information for every hospital in America."
There was a joke going around to the effect that: if you want an infection, go to a hospital.
"It may come as a surprise to patients, but doctors aren't very good at complying with well-established best practices in their fields. One New England Journal of Medicine study found that only half of all care follows evidence-based guidelines when applicable. Fortunately, there is a technology that could work wonders to improve compliance: cameras."Cameras are already being used in health care, but usually no video is made. Reviewing tapes of cardiac catheterizations, arthroscopic surgery and other procedures could be used for peer-based quality improvement. Video would also serve as a more substantive record for future doctors. The notes in a patient's chart are often short, and they can't capture a procedure the way a video can."
In one study, surgeons who were told their procedures would be recorded because they were rushing and missing tumors. The average length of the procedures increased by 50%, and the quality scores by 30%. The doctors performed better when they knew someone was checking their work.

"The same sort of intervention has been used for hand washing. A few years ago, Long Island's North Shore University Hospital had a dismal compliance rate with hand washing—under 10%."
This may amaze you, but it continues to happen. When staff don't wash their hands between patients, they can transfer bacteria or viruses from another patient to you. This is one of the main ways people get infections while in the hospital. After installing cameras at hand-washing stations, compliance rose to over 90% and stayed there."Following Dr. Rex's camera study, he did a follow-up, asking patients if they would like a copy of their procedure video. An overwhelming 81% said yes, and 64% were willing to pay for it. Patients are hungry for transparency."Does your doctor take videos of the procedures done on you and let you have a copy? If not, why not? If not, why not find a doctor who will?
To share information with patients, Dr. Makary started dictating his notes with the patient listening in at the end of his or her visit. "I also have high blood pressure," was a correction one older patient blurted out. Another said, "My prior surgery was actually on the right, not the left side." Another patient interrupted me and said, "No, I said I take 20 milligrams, not 25 milligrams, of Lipitor." Being able to review your doctor's notes in writing might be even better than my method, particularly if you could add your own comments, perhaps via the Web."

Does your doctor share his notes in writing with you? If not, you might want to suggest it. If the answer is no, consider finding a doctor who will.
This shows some forward movement in tackling this awful problem of going for help and being hurt in the process. But there is some backsliding going on in the legal department. "Increasingly, patients checking in to see doctors are being asked to sign a gag order, promising never to say anything negative about their physician online or elsewhere. In addition, if you are the victim of a medical mistake, hospital lawyers will make never speaking publicly about your injury a condition of any settlement."
When you're sitting in the waiting room, are you asked to sign a bunch of papers with small print? Does your doctor want to gag you from checking for medical errors or reporting them?
When you make an appointment, ask to have a copy of any forms you will be asked to sign sent to you via email at least a week before your appointment. If you find a gag order,  consider getting a doctor who isn't in conflict with your right to know? After all, it is your body, not his/hers.
Dr Makary says: "We need more open dialogue about medical mistakes, not less. It wouldn't be going too far to suggest that these types of gag orders should be banned by law. They are utterly contrary to a patient's right to know and to the concept of learning from our errors."
I've exceeded my page limit and I'm just getting warmed up, so I'll stop for now and continue next time with
HOSPITAL WELLNESS: Part 2, What Medical Tests are Dangerous, Unreliable, or Unneeded?~~~Some questions for you:1. Do you pass this newsletter along to anyone, and if so, how many people; please e-mail me back and let me know.2. Of the issues you've read so far, which ones have been most helpful to you and how have they helped? Please be specificPlease click on the reply button on your computer while you're reading this e-mail and let me know.  I need feedback to make this newsletter the best it can be.Stay Well!Please pass this newsletter along to anyone you believe could benefit.To subscribe to this newsletter, go to http://www.carolynchambersclark.com/ and write your email address in the box. For more information about wellness, click on http://www.carolynchambersclark.com scroll down for free articles and e-books that may be helpful. For a discount on your first order of supplements, vitamins, or organic products , go to http://www/iherb.com search for what you want in the search box and when you check out use BNN951 at checkout for your discount.For some funny and entertaining e-books, click on http://freeandbargainebooks.blogspot.com  and Click on any cover for a description of the book and a way to go to amazon.com for free sample chapters.Copyright, 2013, Carolyn Chambers Clark

 

Dr. Carolyn Chambers Clark'sWELLNESS NEWSLETTER#18

HOSPITAL WELLNESS: Part 2, What Medical Tests and Procedures are Dangerous, Unreliable, or Unneeded?  
Dear Wellness Enthusiast, How many medical tests and procedures did you have last year? This year? Do you know how many are safe and reliable? Did you know that no medical test is 100% reliable? That means that you could be diagnosed with a condition you don't have as a result of your test. Or, you could be proclaimed safe (receive a negative reading), when you actually have the condition.Did you know that all medicines have effects other than the main reason you're prescribed it? Did you know that sometimes the secondary effects are worse than the reason you're taking the drug in the first place?
Doctors and nurses don't usually explain these things to you. Some may not even know the reliability or even the dangers of the test or procedure they're recommending. You can hazard a guess if you watch your TV commercials. Many of them are for lawyers telling you that this or that procedure or medicine was found to have terrible side effects, including death, and please join in a major law suit against the company that made the bladder sling, knee replacement, hip replacement, medicine or fill-in-the-blank treatment . You may not watch commercials, but when a warning from a lawyer comes on the screen, I suggest you pay attention. You may be taking the drug, considering having a knee or hip replacement or a vaginal/bladder sling.
This newsletter is meant to bring you up to date about the tests and procedures and medications that could be harmful, unreliable, or unnecessary. I've already written on these topics on my web site or when I was writing on health for The Examiner. I've included the links to these articles.
Did you know that 1 in 5 medications patients receive in the hospital is wrong? Check out http://www.examiner.com/article/1-5-of-every-medication-received-the-hospital-is-wrong
Although the rate in breast cancer has declined, the reason it's declined is because women have stopped taking estrogen and other hormones prescribed by their physicians. Check out http://www.examiner.com/article/42-decline-breast-cancer-due-to-women-not-taking-hormones-any-more
Vaccines are recalled because they don't meet "quality standards." Check out http://www.examiner.com/article/cdc-recalls-800-000-doses-of-h1n1-swine-flu-vaccine-parents-take-notice

Ultrasound is superior and less painful than biopsies. Check out http://www.examiner.com/article/breast-cancer-ultrasound-superior-to-painful-invasive-expensive-biopsies-two-new-studies-find
Drug manufacturers cover up their fraud. Check out http://www.examiner.com/article/science-fraud-pfizer-covers-up-harmful-side-effects-of-prescription-drugs
Mammograms INCREASE risk of breast cancer. Check out http://www.examiner.com/article/breast-cancer-annual-mammograms-can-increase-risk
Love is effective as any medication for Alzheimer's. Check out http://www.examiner.com/article/alzheimer-s-love-as-effective-as-medicine
EKG's can show 82% false positive readings for heart disease. Check out http://www.examiner.com/article/heart-disease-ekg-can-show-82-false-positive-readings-for-diagnosing-conditions
See who reacts and how to the news fewer mammograms and no self-breast exams are recommended by scientists. Check out http://www.examiner.com/article/mammogram-recommendations-for-breast-cancer-change-politics-or-good-science
Statin drugs can damage your heart and kidneys. Check out http://www.examiner.com/article/statins-such-as-lipitor-and-zocor-can-damage-your-liver-and-kidneys
A pain drug can bring on wheezing and asthma.  Are you taking it? Worse yet, are you taking it and being treated with another drug for wheezing or asthma? Check out http://www.examiner.com/article/asthma-avoid-acetaminophen
Antidepressants can bring on hallucinations, depression, suicide, homicide and more... If you're taking them or know someone who is, check out http://www.examiner.com/article/jason-rodriguez-malik-husan-shootings-were-antidepressant-drugs-a-factor
Why antibiotics don't work for the flu and what to do instead. Check out http://www.examiner.com/article/h1n1-swine-flu-why-antibiotics-don-t-work-and-what-to-do-instead
Heart disease and stroke have been linked to medical and dental x-rays.  How many x-rays have you had this year?
Check out http://www.examiner.com/article/heart-disease-and-stroke-linked-to-medical-and-dental-x-rays

Does screening for cancer save lives or result in unnecessary biopsies, mastectomies, radiation, and maybe even cancer? http://www.examiner.com/article/breast-cancer-does-screening-save-lives-or-result-unnecessary-biopsy-or-mastectomy

What tests do even doctors say are unnecessary? Check out. http://www.medpagetoday.com/upload/2012/4/4/topfiveFINAL.pdf
Every medical test carries some risk. For more information, check out http://www.examiner.com/article/potential-dangers-of-medical-tests
To learn your rights regarding medical tests, check out http://www.examiner.com/article/your-rights-medical-testing
Before you submit to a medical test, be aware of its ability to detect disease. Check out  http://www.examiner.com/article/before-you-submit-to-a-medical-test-be-aware-of-its-ability-to-detect-disease
Why a stress test is a bad idea. Check out http://www.examiner.com/article/stress-test-often-fails-to-detect-heart-disease-or-detects-it-when-it-s-not-there
Why you must ask questions when a medicine is prescribed for you. http://www.examiner.com/article/questions-to-ask-if-your-doctor-prescribes-a-medicine
What to do if the medicine you've been prescribed isn't working or makes you feel even worse? http://www.examiner.com/article/when-your-prescribed-medicine-isn-t-working
What to do if your doctor says you need surgery. http://www.examiner.com/article/elective-surgery-101
Preparing for surgery. Many of these actions work for preparing for radiation or chemotherapy, too. Check out http://www.examiner.com/article/preparing-for-surgery
To find out what you should ask your doctors, nurse practitioners, surgeons or pharmacists about testing and surgery, check out http://www.examiner.com/article/patients-should-ask-doctors-surgeons-or-pharmacists-about-health-care-testing-surgery-procedures
Hope this gives you something to think about. Next time you go to a physician, go prepared with questions and know the risks of test, procedures, surgery and medications.

Stay well!
To subscribe to this newsletter, go to http://www.carolynchambersclark.com/ and write your email address in the box. For more information about wellness, click on http://www.carolynchambersclark.com scroll down for free articles and e-books that may be helpful. For a discount on your first order of supplements, vitamins, or organic products , go to http://www/iherb.com search for what you want in the search box and when you check out use BNN951 at checkout for your discount.For some funny and entertaining e-books, click on http://freeandbargainebooks.blogspot.com  and Click on any cover for a description of the book and a way to go to amazon.com for free sample chapters.
Copyright, 2013, Carolyn Chambers Clark

Dr. Carolyn Chambers Clark'sWELLNESS NEWSLETTER#19
Wellness Spring Cleaning 

Dear Wellness Enthusiast, Give me some feedback, will you? The vast majority of subscribers never let me know if this information is useful, what's most helpful, what else you'd like me to write about, etc.  You can leave me a message in the Newsletter Subscription box at http://www.carolynchambersclark.com if you tried to respond to the newsletter and Gmail wouldn't take it.

Enough of that...onto the newsletter. Summer is almost here!  Have you done your yearly spring cleaning? I don't mean only your house, I mean you!

This newsletter provides some ideas for how to cleanse your insides, especially your liver and kidneys  and your home in safe and effective ways.  
Nutritional Spring Cleaning
Fruits and Vegetables
Yes, there are foods you can eat to help clean you out by getting rid of the debris that's inside you from eating meat, sugar, sweets, additives, preservatives, drinking alcohol, sodas, sugary drinks, etc., etc.Fruits and vegetables are the two main groups of foods that help you clean out and detoxify.
Are you getting tired of hearing how good fruits and vegetables are for you and why you need to eat 10 servings of them every day? The fact is, they're just filled with vitamins, minerals, anti-oxidants, and even anti-cancer factors. AND, they contain lots of fiber to help move through that tube we call the digestive system. If you only eat meat and French fries, it's going to be awfully hard to move things through.
BUT, fruits and vegetables (especially combined with probiotics; see below) will protect you from getting infections and chronic illnesses, help you think more clearly, lose weight, and more.
Here are some fruits and vegetables that are not only cleansing, but may protect against cancer as well:
·        Strawberries (See Brown and free full article in the resources at end)·        Fresh or frozen artichokes; 1/4 cup a day in salad or as a tasty addition to soup or fish or soy or eggplant burgers (See Sabater-Molina article in resources)·        Cooked tomatoes; 1 cup 3 times a week·        Broccoli and/or cauliflower; 1 cup a day (Ctrl click on http://www.ncbi.nlm.nih.gov/pubmed/23679237·        Brussels sprouts or bok choy; 1 cup 3 times a week (Ctrl click on http://www.ncbi.nlm.nih.gov/pubmed/12235639  

Why not Grains?
Some experts also suggest grains, but I've found a lot of people, including me, are allergic to wheat, rye, and other grains and start to bloat, get headaches, doze off, can't think straight and more after eating any grain.
Here are some reasons grains may be anti-wellness.
Our digestive genes were formed millions of years ago and haven't changed much, but grains have only been around about 10,000 years. Problem? We just have not adapted to eating grains. Sure, they taste great and the government pushes them, probably because they are one of the chief food products we market to other countries. But, are they good for you? For more detail on this, click on http://paleodietlifestyle.com/what-is-wrong-with-grains/
Every client I've worked with who's stopped eating grains for a couple of days loses weight, has fewer headaches, is more alert, and sleeps better.
What is the research on grains?
There's not a lot, and none by U.S. researchers, because guess what? The government funds most of the research in the U.S. and if you're not supporting their line of thinking, you don't get funded. But, here's one article and it mentions the dangers of grains and especially GMO grains such as soy, wheat, and who knows what else. Because companies don't have to label GMO foods, we don't know which are GMO. (Look into efforts in your state to force companies to label GMO foods and sign their petitions. It's good for the soul and your wellness.) To read the summary of the research, click on http://www.ncbi.nlm.nih.gov/pubmed/18296310 
Why You Need More "Healthy" Bacteria in your GutFor a recent summary of how important your gut bacteria are, click on http://articles.mercola.com/sites/articles/archive/2012/09/05/microbes-manipulate-your-mind.aspx?e_cid=20120905_DNL_artNew_1
Basically, to be healthy and feel well, you have to replace the "good" bacteria in your digestive system, which are under constant assault from antibiotics (in food and that you take when they're prescribed), pollution, chlorinated water, antibacterial soap, and agricultural chemicals.  If you give your gut probiotics, it will reward you with a well body/mind.  
Where To Get probiotics?
You can get probiotics as a supplement online or at your health food store (See discount coupon at end of newsletter). You can also find them in organic plain yogurt with active cultures. Use stevia for a sweetener. Steer clear of yogurt laced with rBGH, sugars, coloring, and artificial sweeteners. Here are some healthy places to find pre- or probiotics, best found online at wellness-focused web sites or at your health food store.·        Fermented vegetables like sauerkraut·        Lassi (an Indian yoghurt drink, traditionally enjoyed before dinner) ·        Fermented milk, such as kefir (a quart of unpasteurized kefir has far more active bacteria than you can possibly purchase in any probiotics supplement) ·        Natto (fermented soy).
Fermented foods are also some of the best detoxifying agents around So, if you're taking any medication or toxic treatments (radiation, chemotherapy, etc.) add 1 tablespoon of sauerkraut to your salad or sandwich or have a glass of unpasteurized kefir (fermented milk) or Lassi (an Indian yogurt drink) or use Natto, which is fermented soy, daily.  Teas and
Supplements to Detoxify Your Liver and Kidneys
We all need to detoxify our bodies daily. I notice when I work in the garden, I come in with aches and unclear thinking, sometimes irritability. I've always taken silymarin (milk thistle) for this; sometimes up to 8 capsules a night until the ache stops and I can sleep.Why is this? Because plants have toxins and poisons they release when you try to uproot them, cut them, move them, or in any way disrupt their lives. After all, they can't slap you on the hands and tell you to leave them alone, so they've developed their own protection systems. Cool, huh? Well, not if you're trying to garden.And that's only if you work in the garden. What if you or your neighbor uses pesticides, or you inhale gas fumes from that car or truck that just went by, or you live in a polluted area (and who doesn't?), are on medications/drugs, chemo, radiation, etc., etc....  
Here is a list of teas and supplements that are quite safe and can help you detoxify. Find them online or at your local health food store:·        Silymarin (milk thistle) capsules. Buy one that is a standardized extract and follow directions on the label; has no knownside effects (hurrah! Find me one drug that doesn't have side effects) unless you're allergic to milk thistle; start with one and see how you react to this and the others listed. If you react, don't take it and use another. Hold CTRL button and right click on http://www.ncbi.nlm.nih.gov/pubmed/23674609·       
Dandelion tea or fresh dandelion leaves
. I grow this in pots outside my door and eat a dandelion leaf salad every day. I know, we were taught dandelion is a weed. But guess what? It's a powerful, but safe, herb. It can kill cancer cells. Ctrl while right clicking on http://www.ncbi.nlm.nih.gov/pubmed/22647733·       
Lemon.
 A terrific liver cleanser. Squeeze a lemon into a quart or more of distilled water, squirt in some liquid stevia and enjoy this lemonade variety during the day while it's detoxifying you. Even better, especially for prostate cancer, use some organic or garden-picked lemons and eat the peels. http://www.ncbi.nlm.nih.gov/pubmed/23673480·       
Garlic.
 Another terrific cleanser which may also prevent cancer (or assist with healing if diagnosed), help with heart and blood pressure, and may even prevent lung cancer! http://www.ncbi.nlm.nih.gov/pubmed/23658367·       
Green tea.
It can bind with toxins and protect you. Go for the non-caffeine form and drink up to 8 cups a day. http://www.ncbi.nlm.nih.gov/pubmed/23671928·
       
Water.
 Probably the best detoxifier of all, but only if you drink enough (10 glasses a day) and the right kind. Forget about water in plastic bottles (toxic), and out of your tap (more toxic). Buy a water distiller or a reverse osmosis machine to put under your kitchen sink and use that water to cook with and drink. ·       
Shower filter.
While you're taking that long, hot shower, you're picking up mucho toxins from the water. Yes, your skin is a living, breathing organism that absorbs whatever touches it. If it didn't, those anti-smoking, anti-pregnancy, and whatever else they deliver in patches wouldn't work, would they? You can find shower filters on line by Googling for the best shower filter. Costs about $30 and lasts for about 6 months; a good investment when you weigh the effect of  toxins on your body vs the price . For more on this, ctrl click on http://www.rodale.com/shower-water-filter 
Safe and Effective Home Cleansers
Use the least toxic things you can find to clean your home. Whatever is in your home goes onto and into your body via your skin, a living organ, and you inhale it into your lungs.Here is what I use to clean my home:·        White vinegar. They used it to clean the decks in ships in 1700s (and probably before that), and I haven't found anything better. I spray my counters and sink with it daily, clean my floors with it, and clean my hands with it. ·        Dr. Brunner's Sal Suds. Use in a plastic bucket with water to clean paint brushes. Full strength on a cotton napkin or piece of cotton, will remove food stain on clothes, if you do it right away. Use for dishes and laundry, too.  Put a cap full or so in a spray bottle with a little clove oil and water and spray in toilets to clean and freshen. Keep another spray bottle by your front and back doors with water and a cap full of this soap. It will kill insects, from roaches (who hate to be wet) to ants (the soap destroys their respiratory system). Whatever you do, don't have anyone come in and spray for insects; you inhale and touch whatever they spray and if it kills bugs, it's got to affect you. Remember, you're not a canary, testing the mines.  Don't let some company use you as an experiment.·        Alcohol. If you've been exposed to poison ivy or poison oak, spray on before you go inside. ·        Baking soda. Use to clean tiles and spray on carpet before vacuuming. Takes out odors, too.·        Olive oil. Takes out stains on furniture and leaves a nice gleam.  That's it. Let me know if you've discovered other safe and effective cleansers. Stay well!To subscribe to this newsletter, go to http://www.carolynchambersclark.com/ and write your email address in the box. For more information about wellness, click on http://www.carolynchambersclark.com scroll down for free articles and e-books that may be helpful. For a discount on your first order of supplements, vitamins, or organic products , go to http://www/iherb.com and search for what you want in the search box. Put the item(s) in your grocery cart and when you check out use BNN951 at checkout for your discount.For some funny and entertaining e-books, click on http://freeandbargainebooks.blogspot.com  and Click on any cover for a description of the book and a way to go to amazon.com for free sample chapters.
Copyright, 2013, Carolyn Chambers Clark  RESOURCES

Brown EM, McDougall GJ, Stewart D, Pereira-Caro G, González-Barrio R, Allsopp P, Magee P, Crozier A, Rowland I, Gill CI. PLoS One. 2012;7(11):e49740. Persistence of anticancer activity in berry extracts after simulated gastrointestinal digestion and colonic fermentation.For complete article, CTRL and Right click on: http://www.ncbi.nlm.nih.gov/pubmed/23185422

J Physiol Biochem. 2009 Sep;65(3):315-28. doi: 10.1007/BF03180584. Dietary fructooligosaccharides and potential benefits on health. Sabater-Molina M, Larqué E, Torrella F, Zamora S. For research summary, CTRL and Right click on: http://www.ncbi.nlm.nih.gov/pubmed/20119826

 

Think positive and you'll be positive!

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