The Healing Power of Nature

In a world increasingly dominated by video games and processed foods - conveniences that typically keep people indoors and sedentary - spending time outdoors is an absolute necessity from a health and wellness perspective. Evidence suggests a lack of time spent enjoying nature and all it has to offer can directly and indirectly contribute to obesity, depression and other serious health conditions.

The triad of inattentive, impulsive and hyperactive behavior has increased dramatically in recent years. Thinking beyond the widespread use of drugs that is standard treatment for ADHD, exposure to nature can have a positive influence on concentration. Children are better able to focus after a 20-minute walk in a natural setting. In fact, taking walks in nature (e.g., the woods or a beach), compared to in urban or residential areas, has resulted in improvements in ADHD symptoms.

Approximately 20 percent of the U.S. population is affected by depression during a given year. A common nonpharmaceutical treatment recommended for the prevention of depression is exercise. It has been found that "green" exercise provides adults with a "recess" in a natural environment. Joggers who exercise in a natural green setting with trees, foliage and landscape views feel more restored and less angry, anxious and depressed than people who exercise in a gym. It has also been noted that one of the main benefits of spending time in nature is stress reduction.

There has been dramatic increase in childhood obesity during the past two decades. The complexity of childhood overweight and obesity is not addressed by simply blaming it on an increase in consumption of junk food and time spent watching TV, DVDs and other visual media. Just as important as the limitation of passive leisure time is playtime that is unstructured, imaginative and exploratory with exposure to the outdoors. Play in a natural setting seems to offer special benefits including better motor fitness, especially in terms of balance and agility.

The U.S. Centers for Disease Control & Prevention recommends key strategies to prevent childhood obesity including BMI measurement in schools and offering nutritious choices in school meal programs. Physical activity guidelines include daily physical education classes and intramural programs for all grades with active play and recess activities for younger students.

Talk to your doctor about the value of a well-rounded lifestyle that can keep you and your entire family healthy.

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Plug Into the Power of Green

To understand the role green vegetables can play in your nutritional health, particularly when combined with other healthy foods such as fruit, consider that by eating 2 apples, 2 oranges, 2 cups of broccoli, and 5 cups of romaine lettuce on a daily basis, you would get approximately 450 calories, 28 grams of fiber, and more than 2,400 mg of potassium. The average American consumes only 15 grams of fiber per day; the typical recommendation is to get 25-30 grams per day (even that amount is likely too low).

Many diseases are associated with low fiber intake. Diets low in fiber may underlie or exacerbate constipation, appendicitis, hemorrhoids, deep-vein thrombosis (a blood clot that forms in a vein deep within the body), varicose veins, diverticulitis (inflammation of an abnormal pouch in the intestinal wall), hiatal hernia, and gastroesophageal reflux. Fiber is thought to help prevent colon cancer, diabetes, and heart disease.

Research indicates that human beings need to take in about 7,000-11,000 mg of potassium per day, and this should come from diet, not supplements. However, the average American comes up well short of this number, consuming only about 2,500 mg per day or less. Numerous diseases are thought to be associated with such a low level of consumption, including high blood pressure, strokes, kidney stones, osteoporosis, gastrointestinal tract cancers, asthma, and insomnia.

Of course, green vegetables also contain an abundance of substances called phytochemicals, which are known to offer numerous disease-fighting benefits. The most well-known phytochemicals are bioflavonoids and carotenoids. In recent years, a substantial amount of research has been devoted to phytochemicals; the general conclusion from this research is that we need to ensure adequate intake of fruits and vegetables so we can reap the benefits of phytochemicals.

The important take-home message here is that whether you're trying to lose weight or just stay in shape, green vegetables are filling, extremely nutritious and very low in calories. So plug into the power of green vegetables as part of a healthy diet. Talk to your doctor for more information.

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Music to Your Heart

They say music can soothe the soul, but did you know it may also improve your heart health? Research presented at the 2009 European Society of Cardiology Congress in Barcelona, Spain suggests music therapy reduces blood pressure, heart rate and anxiety in patients with acute coronary syndrome - any of a collection of symptoms, such as chest pain, brought on by sudden reduced blood flow to the heart.

Even more significantly, the researchers found that music therapy was also effective at reducing the incidence of future heart-related events, including the big one: sudden death.

All of the patients in the study had heart issues serious enough to necessitate revascularization, a surgical procedure designed to restore blood flow where it has been compromised or limited. That meant they were at risk for a future coronary event not only because of their heart health status, but also because the fear of a potential repeat surgery likely increased their stress and anxiety, which is never good for the heart.

And what type of music did the patients listen to during the study? Classical music appeared to be the general preference, but the lead author of the study emphasizes that music therapy may actually have a negative effect if patients are forced to listen to music they don't like, suggesting that the type of music (within reason) is not as important as whether you enjoy listening to it and how it affects your overall mood and stress levels.

So, whether you've been diagnosed with high blood pressure, heart disease or a related heart condition, are at risk for any of the above, or just want to keep your cardiovascular system in the best shape possible (why wouldn't you?), charge up your iPod and let your favorite tunes lead you down the road to a lifetime of health and wellness.

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