Want to Be Happier? Eat More [Fruits & Vegetables]

from Instyle

BY: LINDSAY DOLAK

Your parents were on to something when they gently requested that you eat your vegetables—turns out, doing so can make you happier. According to a study in the American Journal of Public Health, your peas and carrots can do more than reduce your risk of health complications like heart attacks and cancer. Recent research indicates that eating more fruits and vegetables can actually substantially increase happiness levels.

"Eating fruit and vegetables apparently boosts our happiness far more quickly than it improves human health," University of Warwick professor Andrew Oswald, who worked on the U.K. study, said in a statement. "People's motivation to eat healthy food is weakened by the fact that physical-health benefits, such as protecting against cancer, accrue decades later. However, well-being improvements from increased consumption of fruit and vegetables are closer to immediate."

Consumers who upgraded their diets from almost no fruit and vegetables to eight servings of the healthy stuff experienced an increase in life satisfaction equivalent to the feeling of getting a job after spending time unemployed. Anyone who's ever experienced a similar milestone can attest that's a pretty major feeling and an excellent reason to get more greens or grapes or green beans.

We officially resolve to not leave the dinner table until all of our vegetables are gone (mom and dad would be proud!).

And, when you think about all the ways to incorporate fruits and vegetables into mealtimes, it's actually super easy to reach those eight daily servings. First there's all of the salads, like this totally not basic kale salad, this cool summer salad with a long ingredient list of vegetables, this melon and tomato number, or this smoky avocado dish. Then there's the multitude of smoothies like these surf-inspired mix ups or this Elle Macpherson fave. Finally, there are all the ways to make vegetables the main focus of your dinners like this tomato-heavy pasta or any of these three gazpacho recipes.

We feel happier already!

NOT GOOD:  "The bill has the potential to limit states’ ability to introduce their own labeling laws."

We prefer to know what's in our food.  That's true.  But given the fact that much of our produce comes from big agri-farms it's not that easy to know.  One way we think we're not getting GMO's is by buying "organic."  But what does that mean? Does it mean no pesticides?  Does it mean that the seeds were planted naturally? Again, both terms that are no longer under the common sense of buyers or sellers but under the influence of the FDA and big agra producers.  For purists now there is a tool that allows us to detect if, in fact, any GMO products end up in our foods. But at what costs do we force the issue?  The article below says 

This new development could come in handy depending on the outcome of a GMO labeling bill that just passed in the Senate and is now headed to the House of Representatives. The bill has the potential to limit states’ ability to introduce their own labeling laws. 

Well, does that sound good to you?  If the government forces farmers and manufacturers to label all food, won't this create a huge cost burden?  And to whom do you think that the cost will be transferred to?  That's riiiiight: the customer is going to pay for it.  You think food is expensive now.  Just wait.  The main part of that citation I did not like was this "The bill has the potential to limit states' ability to introduce their own labeling laws."  What's wrong with this? What's wrong is that the federal government is acting like marshal by eliminating local control.  Why should someone in South Los Angeles defer to some government bureaucrat born perhaps in a different country or different state and county tell him how to grow, package, and sell his products?

The article is here.  Continue reading . . . .

The test can focus on the broad picture or on crop-specific GMOs

As the debate over regulating the disclosure of genetically modified foods comes to a head in the United States Congress, the technology around GMO detection continues to evolve. A new test has the potential to identify all known GMOs with minimal cost, Food Safety Magazine reports.

A Bay Area food analytics company called Clear Labs created a test that will allow people to gauge whether food products are, in fact, GMO-free, by determining both the overall percentage of genetically modified ingredients in a product, as well as identifying the specific ingredients themselves.

A broad test will be able to scan for more than 85 percent of known GMOs, while a more focused test will cover crop-specific GMOs, and both will be available to consumers. This is the latest innovation from Clear Labs, which has previously unveiled technology with the potential to end outbreaks of food-related illnesses, and to identify whether purportedly meatless food items actually contain meat.

This new development could come in handy depending on the outcome of a GMO labeling bill that just passed in the Senate and is now headed to the House of Representatives. The bill has the potential to limit states’ ability to introduce their own labeling laws.

VITAMIN C & QUERCETIN for DIASTASIS RECTI, AKA, RECTI SPLIT

What is a Recti Split? 

It is the separation of the Rectus Abdominis, the identical pair of muscles that run up and down each side off center of your abdomen. This separation of these muscles can occur in healthy as well as unhealthy bodies.  If you've had some kind of abdominal surgery or weakness in your abdomen, say, from an injury, childhood or otherwise, that might lead to a Recti Split. When someone has a hernia around a previous injury, incision, or weakness, it is called a ventral hernia. For an illustration of a Recti Split, however, see here:

Here is another view:

The white tissue beneath the Diastasis Recti is called the Linea Alba.  That is connective tissue, and it is indeed white when observed in surgery.  According to WiseGEEK

The linea alba is the vertical line that divides the recturs abdominus or "six-pack" muscle into left and right halves.  Actually composed of [8] sections of muscle that are delineated by several lines of connective tissue--three horizontal lines and the linea alba--the rectus abdonimis extends from the sternum to the pelvis.  Like the rest of the body's connective tissue, the linea alba is made up of collagen and elastin fibers rather than muscle fibers and is white in color.  In addition to dividing the rectus abdominis bilaterally, on its deep surface is an attachment point for the other abdominal muscles: the external obliques, internal obliques [the obliques cover the sides of the abdomne], and the transverse abdominis [and here].

That does tend to drive the point home.  If that doesn't, this should: 


So what causes it? 

In women, it's most often caused by childbirth.  This woman, Lorraine Scapens, owner of Pregnancy exercise.co.nz, does a terrific job of pointing to the cause of the Diastasis Recti. She cites the presence of pregnancy hormones that a woman's body produces that start to lengthen, weaken, and relax the stomach muscles.  Just hearing this was good for me.  

In men, age, strenuous lifting, and abdominal obesity are the major factors.  I've never heard of abdominal obesity. I have heard of obesity, the general term but never heard of abdominal obesity.  Hmm.  One guy who was concerned about a hernia because he enjoys lifting weights and exercising wanted to know how to protect himself with a 6" vertical gap between his Rectus Abdominis.  Here is what he asks:

I am a 59 yr. old male with at least a 6 inch diastasis rect running vertically down my abs.  I love lifting weights and exercising.  Do I need to get this recti fixed before it could cause a hernia or become a hernia?  One doctor told me that just repairing it would only be temporary until I started to work out again and I could tear it loose again.  Another doctor said that is not true.  You get it fixed and it will not tear loose when lifting weights. 

Who is right?  

And then a plastic surgeon from San Diego, one Michael Roark, answered him:  

I agree with the other doctors' answers, however, you can test the integrity of your muscle all by the following: lie on your back, bend your knees with feet on the floor, lift head and shoulders off the floor (do a sit up).  If you have a flat abdomen, the supporting fascial layer is intact.  If you have a large outward bulge, you should see a doctor regarding a possible hernia.  The muscle separation and extra loose skin are repaired at the same time a tummy tuck is done.  

 Oh, no, a tummy tuck!  What the hell!  Also called Abdominoplasty.  Something else one will want to know with regard to this topic, linea alba.

EXERCISES for MEN

First . . .

a.  Lie down on the floor with both legs and both feet on the ground.  That's easy.

b.  Put both hands on the lower stomach and point fingers downward.

c.  Breathe in and out in a steady stream. 

d.  Slowly life the head and shoulders off the ground. 

e.  Press down on the lower abdomen using hands and fingers. 

Second . . . 

The more you strengthen the muscles that are involved in diastasis, the more difficult it is to divide the muscular tissue. 

a.  Lie on the ground on the back with knees bent and feet on the floor.

b.  Tighten the muscles in the lower abdomen and life your hip at the same time. 

c.  Do 10 reps or as directed.

See the rest of the exercises here.

EXERCISES for WOMEN

Exercises that help repair a Recti Split.  With women, it occurs during pregnancy.  It can occur during pushing or when the abdomen expands quickly.  With men, it occurs with obesity.  As the belly grows and the pelvic floor is weak, the stomach muscles can separate.  Test to prove whether you have it or not is the same for men and for women.  This woman (her YouTube Channel is here) does a nice job of explaining the terms and what to work.  She is helpful and has a decent following. Good for her.  

She says you want to work the internal abdominal muscles, called the Transverse Abdominis.  

See her test for a Recti Split at the 4-minute mark. She says that if you detect a Recti Split that you'll need to strengthen your pelvic floor (the muscular base of your abdomen, attached to the pelvis) before you start in on any abdominal exercises.  This is a good illustration of the male urogenital system.  

Then she mentions the kegel muscles and kegel exercises before her segue into talking about her "really nice nurse."  I like her voice, and she's smart.  But perhaps, for men, you'll need something that exerts the muscles more.  That's my opinion.  You'll need to test it yourself.

#1  Starts with the Pelvic Tilt.  She recommends 2 sets of 50; 3 sets of 50 is better.  

#2  Leg Extension Heel Slide with Pelvic Tilt.  You're sliding your heel along the floor as you extend. Wow!

#3  Elevated Leg Extensions.

#4  Towel-Assisted Raises.  Wouldn't a hernia belt prove beneficial as well as the towel to keep the abdominal muscles tight?

Do this every day.  Build a good interior foundation on your abs--that's what pulls them in and flattens them out.  And that's what gives you support for your whole life.  It's also great to support your back.  Any back problems, this is a great workout.  

Okay. We'll see.  

It looks like exercise is the ticket to any kind of improvement unless you want a tummy tuck, which is not completely out of the question.  But what about food?  Can food remedies play a role in improving a rectus split?

Perhaps. 

FOOD REMEDIES
Start with Resveratrol and Quercetin.  They help burn fat and ease the burden of weight on those stomach muscles.

IP6 will chelate the unbound iron in your bloodstream along with some calcium, zinc, and magnesium.  The benefit of this is that it helps to resolve prior injuries.  Seriously.  

YOUR DIGESTION

Metamucil was recommended as a good form of insoluble fiber. But what is in it?  That description of Metamucil says that it is BOTH a laxative and a fiber supplement.  A laxative purges.  I don't want that.  A fiber supplement regulates you: that's what I want.

Here is another description from Drugs.com.

Metamucil contains psyllium husk (from the plant Plantago ovata), a bulk forming, natural therapeutic fiber for restoring and maintaining regularity when recommended by a physician. Metamucil contains no chemical stimulants and does not disrupt normal bowel function. Each dose of Metamucil powder and Metamucil Fiber Wafers contains approximately 3.4 grams of psyllium husk (or 2.4 grams of soluble fiber). Each dose of Metamucil capsules fiber laxative (5 capsules) contains approximately 2.6 grams of psyllium husk (or 2.0 grams of soluble fiber). Inactive ingredients, sodium, calcium, potassium, calories, carbohydrate, dietary fiber, and phenylalanine content are shown in the following table for all versions and flavors. Metamucil Smooth Texture Sugar-Free Regular Flavor and Metamucil capsules contains no sugar and no artificial sweeteners; Metamucil Smooth Texture Sugar-Free Orange Flavor contains aspartame (phenylalanine content per dose is 25 mg). Metamucil powdered products and Metamucil capsules are gluten-free. Metamucil Fiber Wafers contain gluten: Apple Crisp contains 0.7g/dose, Cinnamon Spice contains 0.5g/dose. Each two-wafer dose contains 5 grams of fat.

Dr. John Kiel does a nice job of covering the benefits and explaining why psyllium fiber husks are used in Metamucil.

ACTIONS

The active ingredient in Metamucil is psyllium husk, a natural fiber which promotes elimination due to its bulking effect in the colon. This bulking effect is due to both the water-holding capacity of undigested fiber and the increased bacterial mass following partial fiber digestion.  These actions result in enlargement of the lumen of the colon, and softer stool, thereby decreasing intraluminal pressure and straining, and speeding colonic transit in constipated patients.  

What does this mean?  

Is Metamusil the best fiber for regularity?  I don't know.  Let's see what other sites say, like HealthWyze.  

HOW TO FIX A HIATAL HERNIA

Check out Dr. David William's site.  Here is his YouTube channel. Here he recommends a digestive enzyme.      

Here are some other, related videos to repairing a hiatal hernia.   Here is Dr. David Williams' website.

How to Self-Adjust a Hiatal Hernia by Dr. Lorn Allison.

I found this article and thought that some of it is helpful for anyone suffering from a hernia rupture, protrusion, or splaying of the fascia tissue, fat and muscle from either getting hit or straining the abdominal cavity and wall. Just knowing the terms is an advantage, since it gives you the terms that you can use as reference if you decide to see a doctor.  I've searched forums and Google searches and it is not easy to find reliable information on the best remedies, food, therapy, exercises or otherwise, to treat and fix a hernia.  the article is good because it lists different treatments.  Treatments are no cures, unless, you know, they do cure.  But the first treatment the article refers to are belts.  You might have called them girdles or braces.  If you searched the terms at Amazon, I am sure that you would have found your way back to belts.  Like I said, having the terms of use points you in the right direction.  It points out that the belts "apply pressure on the hernia and keep it from popping out."  What if you're intestines are already popping or sagging?  The article points out that the  belts are "relatively inexpensive."  You can make that determination for yourself given your budget.  And that the belts "may provide some temporary symptomatic relief."  Talk about being vague regarding maybes, "may provide."  Just as not all belts are created equal, not all hernia respond well to the use of hernia belts.  The author says "[The belts] are most effective for inguinal hernias and least effective for all other types of hernias."  Not sure why.  Is it because the belts when used to pull up a protruding tissue works against gravity better than having to pull in?  The author offers some decent advice, "Make sure you purchase from a company with a liberal return policy."  But won't that be a little pricey?  When referencing your anatomy, doctors will use different terms to locate your problem.  In the case of a hernia, inguinal means that it's a hernia in your groin area.  Epigastrium refers to a hernia between your navel and breastbone.  The diagram below helps you locate your hernia.  There are umbilical hernias on or near your navel. There are epigastric hernias above your navel, and hypogastric hernias below your navel.  Knowing what these terms refer to will not only help you find things for yourself, but can establish a nice rapport with your physician or surgeon when discussing options. Knowledge helps buyers in any market.  And believe me, medicine and its salesmen, i.e., doctors, is a marketplace all unto its own with doctors wanting to sell you every procedure in the book.  So as a buyer you've got to play it smart, particularly in the medical field because so much is at stake.  Lives are literally at stake, often your own. That, or ill health for a very long time.  I recommend treading very lightly. When the doctor tells you this is the best procedure, as, yourself "Compared to what?"  It just makes you a smarter buyer.  He or she may not like it.  So what . . . it's your body. 

Here is the article:

TREAT SYMPTOMS or CURE CAUSE?

If you cannot afford the cure, which is hernia surgery, you may look into other hernia remedies. As a policy, we [the No Insurance Surgery] do not recommend any of these because they are not the medical standard of care but we understand that the information may be of some value to you.

TRUSSES, BELTS, BRIEFS, and WRAPS

These are belts, appliances or garments that are designed to apply pressure on the hernia and keep it from popping out. They are relatively inexpensive and may provide some temporary symptomatic relief. They are most effective for inguinal hernias and least effective for all other types of hernias. If you are going to buy a hernia truss here is some advise: Make sure you purchase from a company with a liberal return policy. There are many styles shapes and sizes. The only way to know what will work best for you is to try on a few.

INGUINAL HERNIA TRUSS

This is a belt which goes around the hips and one of the thighs. It applies pressure directly to the internal spermatic ring which is where indirect inguinal hernias originate. In order to apply the truss, the hernia must be reducible. That is, you must be able to push a hernia all of the way back into the abdomen before applying pressure to a hernia. There is no value from the truss if you are not able to reduce a hernia. Once the hernia is reduced and the truss is applied the hernia will stay inside the abdomen until the truss is removed or dislodged. It is not secure enough to withstand heavy physical activity but it may work fine and keep you comfortable for long periods of standing or casual walking.

UMBILICAL HERNIA BELT

Umbilical hernia belts generally work pretty poorly and can worsen a hernia. The problem is that a belt around the middle of the abdomen actually increases intra-abdominal pressure and this pressure forces a hernia out with more force than what is applied directly to a hernia by the belt.

HERNIA EXERCISES

Hernias are not caused by weakness of abdominal muscles. Hernias are the result of the weakness of tissue called "fascia". Exercise will strengthen muscle but not fascia. Unfortunately, exercise also increases intra-abdominal pressure and this causes worsening of a hernia.

This fascia tissue is pretty important.  Michelle Schoffro Cook, DNM, DAc (i.e., acupuncture), author of a few books on nutritional support and a blog, states that the fascia tissue links all the components of the body together . . . .  It carries nerves, blood, and lymphatic vessels through it.  Fascia also helps to distribute the weight of the body during movement.

HERNIA MEDICATIONS

Medications are the mainstay of treatment for hiatal hernias. For all other hernias, they provide no more value than treating the pain and discomfort associated with a hernia.  Treating a hernia with medications is like fixing a broken chain with a good paint job.

NON-SURGICAL HERNIA TREATMENTS

Laparoscopic hernia repair is minimally invasive but the technique suffers from a high recurrence rate.  

Truth be told, this laparoscopic hernia surgical repair does not appear to be particularly “minimally invasive.” It opens the gut. The patient is under a general anesthesia. You’re out for the duration of the procedure. And the surgeon in this video seems to cauterize plenty of tissue.

It adds that . . . 
Yoga, radiation therapy, inversion boots (click there on "inversion boots": they allow you to hang from a horizontal bar, using gravity to decompress your spine: see here for inversion therapy), massage therapy and denial have all been shown to be of no value. We never discount the value of prayer but it probably works through a surgeons hands.

HIATAL HERNIAS

Sliding Hiatal hernias are a special case of hernias which are primarily treated without surgery. Surgery for this type of a hernia is only indicated if other treatments fail or if there is so much damage to the esophagus that a risk of cancer develops.  Most sliding Hiatal hernias are successfully treated with medication, diet, weight loss and abstinence from tobacco and alcohol.

Para-esophageal Hiatal hernias are a rare form of Hiatal hernias which require surgery. This is because they can cause strangulation of the stomach which is not a risk of the sliding type of a hiatal hernia.

HERNIA SURGERY

Most hernias result from a weakness in the abdominal wall that you are born with. Over time and with stress the weakness enlarges and allows the bowel to poke out.

A hernia is a protrusion of intestines through the strength layer of the abdominal wall. The strength layer of the abdominal wall is called fascia. Fascia is the tough outer lining of muscle that gives structural strength to muscles and the abdominal wall.  The abdominal wall is composed of ten layers of membranes, fascia, muscles, fat, and skin. The outermost layers, the subcutaneous fat and the dermis have no strength or ability to contain the contents of the abdominal cavity. 

When there is a defect of the deeper strength layers of the abdominal wall intestines or other abdominal organs protrude and create a budge under the skin. The danger is that the intestines will become trapped and strangulated in the narrow neck of the defect. This is a bowel strangulation which leads to bowel obstruction and bowel gangrene. Bowel gangrene is a surgical emergency which requires emergency repair of a hernia and removal of the gangrenous bowel. Gangrene of the intestine is very dangerous if not diagnosed and treated early. Severe pain or vomiting is the primary symptom of this serious occurrence.

Hernias are repaired to eliminate the dangers of potential strangulation, obstruction and gangrene of the intestine. Expert knowledge of the layers of the abdominal wall is required for expert repair of hernias. The science of hernia repair has advanced by requiring less expertise to repair a hernia and by easing recovery but the recurrence rates have remained the same.

Mesh repairs are the most common repairs and are easily performed by novice surgeons. Mesh repairs are an application of a patch to the hernia defect.  Anatomical repairs such as the McVay or Basinni repairs are less commonly done and require more expertise. There are relative advantages and disadvantages of all of the types of repairs. The anatomical repairs tend to produce the best long-term results. The mesh repairs, also known as tension-free repairs have faster recovery but occasional patients develop an allergic reaction to the mesh which is permanent. We have long been aware of the potential downside of mesh repairs and prefer anatomical repairs for this reason.  

Laparoscopic repairs have the fastest recovery and also have the highest failure rate.

Generally speaking, a patient is better off picking a surgeon rather than picking a repair. Most surgeons are trained in all forms of hernia repairs. Surgeons will perform the repair that in their experience gives the best results. One type of repair may not be the best for all patients. Surgeons that tailor the repair to the specific anatomical needs of their patient make a decision at the time of surgery about how to repair a hernia. The specific nature of a hernia cannot be determined until the time of surgery.

A proper hernia repair is meant to provide a lifetime of security and comfort. This result is achieved in over 95% of the cases.

As to food remedies, you want to seek out foods high in quercetin, like apples and onions.  Onions have 3 times the amount of quercetin as apples.  Though Bill Sardi's article is unrelated to a hernia, he does point to quercetin and resveratrol to burn fat,  Garlic, too, can remedy most stomach issues.