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It feels like we’re never not plugged-in these days. Even amidst a mindful digital detox, we’re constantly surrounded by technology — and invisible energetic emissions called EMFs, which can have a negative impact on our health over time. We don’t expect you to run off to the prairie and live a totally tech-free life, but it’s important to know about EMF protection and to integrate healthier habits into our day-to-day to balance the effects of exposure.
Mariah Lyons, founder of Astara Collective, is shedding some light on this critical modern topic. Astara Collective’s gorgeous luxury sandals are infused with the power of healing crystals, including ones that help block EMF exposure — learn about her fashionable approach to wellness here. Here are the essentials of managing EMF protection in our modern tech-driven world…
Today the world is more digitally connected than ever before. Our devices and apps that keep us productive and connected are increasingly more accessible on a global scale. The result? Humanity is becoming more dependent and addicted to technology. Although our reliance is, quite frankly, veering into the realm of co-dependency and addiction, modern technological advancements have greatly enhanced our culture in a multitude of ways.
But what are the costs to our environment and health? Smartphones, Wi-Fi and all electrical devices emit electrical frequencies that have an impact on the environment, our bodies and overall well-being. Although we cannot visibly see these frequencies, they are in all urban environments. Areas of high EMF concentration are often referred to as containing electro-pollution or electro-smog. Knowing this, integrating practices to mitigate the effects are a necessity to navigating our modern world.
I created my company, Astara, with this in mind. Being electrosensitive, I needed to seamlessly integrate earthing technology into my daily life in order to stay healthy. The technology we work within our grounding shoes helps the body maintain a natural balanced state, helping navigate modern life and avoiding the feeling of frayed nerves that come with exposure to digital devices, Wi-Fi, 5G and most man-made frequencies.
What Are EMFs?EMF stands for electromagnetic fields, and is the measurable yet invisible field produced from electrically charged objects. It is energy moving through space in specific electromagnetic waves, such as light waves or radio waves. The wavelength is measured by the distance between each of the peaks of the wave. These fields are then organized and grouped on the electromagnetic spectrum based off wavelength and the specific frequency they produce. The wavelength and frequency then determine the power of the radiation. For example, light waves and x-ray waves move at a very fast frequency with shorter wavelengths, while radio waves are slower but contain much longer wavelengths. The main types of EMFs that have been linked to adverse health effects are electric fields, radio frequency, magnetic fields and dirty electricity.
Electric Fields | Sources include power strips, extension cords, electrical appliances, household electrical wiring, cords and charging stations.
Radio Frequency | Sources include smartphones, Wi-Fi, Bluetooth devices, electric vehicles, baby monitors, microwave ovens, cordless phones and LTE/3G/4G/5G cell networks.
Magnetic Fields | Sources include electric clock radios, power meters, electrical panels, high voltage power lines, cell towers and electric vehicles.
Dirty Electricity | Sources include electrical wiring, household dimmer switches, fluorescent lightbulbs, smart appliances and solar panels.
How Do EMFs Originate?
EMFs are found both naturally occurring in nature, as well as from modern man-made frequencies. These naturally produced EMFs, such as sunlight (visible light and UV), the Earth’s frequency (called the Schumann Resonance at 7.83hz) and our own electromagnetic signals are greatly lower than man-made frequencies.
Over time our bodies have adapted to many changes in these naturally occurring frequencies, however, research has yet to prove that our bodies are adapting or able to safely integrate the levels of man-made EMFs we are exposed to on a daily basis. And unless you decide to completely live off the grid, disable your smartphone, use only candlelight and never step foot into an airport, grocery store or Starbucks again, you are constantly being exposed to man-made EMFs all day long.
Why Should I Care About EMFs?
High EMF exposure can damage our cellular structures and DNA. Our cells react to these frequencies just like other environmental toxins and create a biochemical stress response in reaction and recognition of electromagnetic fields at even low levels of exposure. Physically our cells communicate via electrical means within the body and these impulses then regulate our entire body.
Our bodies also act as antennae, receiving and relaying information back to the brain about our physical environment, seen and unseen. Exposure to high amounts of EMFs can disrupt our own electromagnetic systems within our body, cause DNA damage, open up the blood-brain barrier, allow toxic pollutants to enter the brain and can greatly reduce the body’s natural ability to regulate and heal. And this seems to be just the tip of the iceberg.
Health concerns that have been linked to chronic harmful EMF exposure:
anxiety
autism
asthma
blood sugar imbalances
brain cancer
brain fog
breast cancer
dizziness
depression
headaches and migraines
fatigue
fertility + reproductive disorders
hormonal imbalances
inflammation
insomnia
joint pain
liver failure
nausea
stress
weakened immune system
Before you completely freak out, let me remind you that the body is incredible and highly adaptable to environmental changes. And while we may not be able to 100% protect ourselves against these invisible frequencies, there are many natural ways we can assist our body in adapting to the stress caused by EMFs, as well as many tools we can implement to protect our physical environment. First and foremost, maintaining a healthy lifestyle, managing stress and limiting the time we are exposed to EMFs helps establish a strong foundation of protection.
Simple Ways To Limit EMF Exposure
A healthy lifestyle and reduced exposure to harmful EMFs all help the body recover, adjust and heal. Small simple adjustments can produce huge dividends in your protection against EMFs as you navigate modern life. Technology is incredible if we allow it to be one tool for expansion rather than the only tool for expansion. Try these:
+ Unplug modem and Wi-Fi at night and when not in use. Better yet, use wired cable or an ethernet plug instead of Wi-Fi at home.
+ Always keep laptop and tablets on tables or desk, never on lap or body.
+ Remove all electronics from your bedroom. Replace cellphone alarm with a battery operated one.
+ Use speakerphone or tube earphones for calls, never against your body.
+ Use grounding mats for desk and bed, and grounding shoes, like the ones from Astara, when out and about.
+ Reduce the amount of smart devices on or around your body such as watches, step counters, electric toothbrushes, bluetooth headphones, etc.
+ Never work on your laptop or phone while it is plugged into the charger.
+ Turn your phone on airplane mode while in the car. The car acts as a metal amplifier for EMFs, and when your phone is trying to receive cell signals and Wi-Fi, the frequencies are bouncing all around the car. If needed for GPS, use Google maps and airplane mode so the app will still track location but on a much lower frequency than in full use.
+ Place black tourmaline, smokey quartz or shungite around modems, TVs and computers.
+ Bring in more plants. NASA suggests 12 to 15 plants per 1000 square foot in an area to clean up the air. Spider plants, cactus, snake plants, aloe vera and peace lilies are all great to help absorb radiation.
Lifestyle Changes For EMF Protection
Maintaining a healthy lifestyle helps support the body to ward off environmental toxins and their effects.
+ Get regular massages to assist lymphatic system flush.
+ Do infrared sauna sessions to increase circulation and detox.
+ Use rebound trampoline for increased circulation and to assist lymphatic system. Learn about the benefits here.
+ Use adaptogenic herbs such as chaga, reishi, astragalus and schisandra berry to support the immune and nervous system.
+ Breathwork and deep breathing exercises help to bring oxygen to the blood for increased circulation and flow.
+ Do daily meditation for increased immunity and a calm nervous system.
+ Ground naturally into the earth allowing for 20 minutes barefoot on grass, sand or soil.
+ Maintain seven to eight hours of sleep each night allowing body to fall into natural circadian rhythm.
Additional Tips For The Sensitive Type
If you suspect you are highly sensitive to EMFs (or if you want to take it to the next level), here are a few additional options for protection against EMFs.
+ Check if your house has a smart meter or digital RF meter from the utility company, or an analog meter. If you have a smart meter, call or write your utility company and request to opt out and receive an analog.
+ Disable Bluetooth in your car.
+ Shut down circuit breakers at night, or at least the power to the bedroom(s). Use battery operated clocks and lights in the bedroom at night.
+ Move your bed at least six inches from the nearest wired wall.
+ Replace light dimmers. Dimmers are a major contributor to dirty electricity. Replace all dimmers in the house completely, or use specific dimmers that work with LED lighting.
+ Reduce use of electricity and appliances between 7-9am and 4-5pm as this is when the citywide electrical grid is in the most use, thus increasing flow of electricity and increasing dirty electricity into the home.
+ Check levels of electro-pollution such as radio frequency, magnetic and electric frequencies by purchasing an at-home EMF meter or having an EMF expert or building biologist come to the house for an in-home inspection.
+ Use EMF shielding paint for rooms with high EMF exposure (such as next to modems, utility meters or homes close to cell towers). The shielding paint is black and can be painted underneath wallpaper or latex paint.
The Chalkboard Mag and its materials are not intended to treat, diagnose, cure or prevent any disease. All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programs.
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Cystic fibrosis: A common grave genetic disease that affects the exocrine glands and is characterized by the production of abnormal secretions, leading to mucus buildup that impairs the pancreas and, secondarily, the intestine. Mucus buildup in lungs can impair respiration. Abbreviated CF. Without treatment, CF results in death for 95 percent of affected children before age 5; however, a few long-lived CF patients have survived past age 60. Early diagnosis is of great importance. Treatment includes physical therapy to loosen the mucus in the lungs and use of pancreatic enzymes and medications to fight dangerous infections of the lungs. One in 400 couples is at risk for having children with CF. CF is a recessive trait, so the chance of an at-risk couple having a child with CF is 25 percent with each pregnancy. CF is caused by mutations in the CFTR (cystic fibrosis conductance regulator) gene, which is located on chromosome 7.
Reviewed on 1/25/2017
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http://www.MelJoulwan.com/2018/10/01/sticky-orange-sunflower-chicken/
This recipe came to be one night while I bemoaned the fact that I couldn’t pick up the phone and order sticky chicken wings for delivery.
Good news! This recipe comes together faster than waiting for take-out, and it tastes way better than anything that comes out of a cardboard carton.
The sauce—made from sunflower seed or almond butter—is fast and easy, and in the oven, it turns into a deliciously sticky, savory-sweet mess. Plus, there are tender chicken thighs for a healthy dose of protein and broccoli on the side because… vegetables.
Serves 2–4 | Total Time: 40–45 minutes | Hands-off time: 15 minutes | Whole30 compliant
1 medium navel orange
2 cloves garlic
1/4 cup coconut aminos
1/4 cup sunflower seed or almond butter
1 tablespoon tomato paste
1 tablespoon unseasoned rice vinegar
1 tablespoon fish sauce
1 teaspoon hot sauce
2 tablespoons arrowroot powder or potato starch
1 teaspoon powdered ginger
1 teaspoon coarse (granulated) garlic powder
1 teaspoon salt
1/2 teaspoon ground coriander
1/2 teaspoon ground black pepper
8 boneless, skinless chicken thighs (1 1/2 pounds)
1 teaspoon extra-virgin olive oil
1
Preheat the oven to 425F.
2
Make the sauce. Zest the orange and set the zest aside. Use a sharp knife to peel the orange, removing all of the white pith, then separate the sections and place in a pint-size Mason jar. Smash and peel the garlic and add to the jar, along with the rest of the sauce ingredients; whirl the ingredients with a stick blender until smooth. Set it aside.
3
Toast the sesame seeds. Heat a large, nonstick skillet over medium-high heat, 2 minutes. Add the sesame seeds and stir-fry until toasted, about 3–5 minutes. Transfer to a plate to cool.
4
Prep the chicken. Combine the ginger, garlic powder, salt, coriander, and pepper in a large bowl and mix with a fork. Add the chicken thighs to the bowl and toss to coat the pieces in the spices. Add the oil to the pan you used for the sesame seeds and reheat the pan over medium-high heat, 2 minutes. Add the chicken in a single layer and brown it, undisturbed, 3–4 minutes. Flip the chicken and brown the other side for 1 minute, then transfer to a 2-quart baking dish.
5
Thicken the sauce. Pour the sticky sauce into the pan you used for the chicken and heat it, scraping up any brown bits in the pan, until it’s thickened a little, 1–2 minutes. Pour the sauce over the chicken and place the baking dish in the oven. Roast the chicken for 15–20 minutes, until the sauce is caramelized. While the chicken cooks, slice the scallions for the garnish and set aside, then cook the broccoli.
6
Cook the broccoli. Place the water in the skillet you used for the chicken and bring it to a boil. Add the broccoli, cover, and steam it until tender, about 5 minutes. Remove the lid and allow any remaining water to evaporate. Turn off the heat, drizzle the sesame oil over broccoli, toss to coat.
7
To serve, plate the broccoli and chicken, then top with extra sauce and garnishes.
Replace the chicken thighs with chicken breast or pork chops. Use almond or cashew butter instead of sunflower seed butter.
Prepare the sauce and store it in the jar in the fridge. Brown the chicken and steam the broccoli; store both in separate airtight containers in the fridge. When it’s time to eat, simmer the sauce and pour over the chicken in a baking dish. While the chicken cooks, stir-fry the broccoli in a nonstick skillet with the sesame oil until hot.
May 24 Posted byMelissa Joulwan
Fried watermelon. Once I read about it, I couldn't let go of the idea of it. Fried watermelon! I was hooked by this review in The Globe and Mail...
Read MoreOctober 20 Posted byMelissa Joulwan
I know this is going to sounds kind of crazy because who picks A SALAD DRESSING MADE OF VEGETABLES as their favorite recipe?! But... this...
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Keto crack slaw recipe & content provided by Ryan Carter, Livevitae
As the name suggests, keto crack slaw is an addictive weeknight meal packed with flavor. All the ingredients magically combine to make a punchy and umami-rich stir fry. This Asian-inspired slaw also keeps carbs low while filling your dish with micronutrients and polyphenols.
Related: Low-Carb Beef Stir Fry
Keto crack slaw takes 15 minutes from start to finish, and you can make it even faster with a prepackaged cole slaw mix instead of chopping your own cabbage. The combination of fresh ginger and coconut aminos creates a rich sauce with minimal cook time. While this version calls for beef, you can incorporate any pastured ground meat you have on-hand for delicious results.
Serve keto crack slaw with delicious drinks like a keto iced matcha latte or turmeric latte for a filling, high-fat dinner.
Start to Finish: 15 minutes
Serves: 2
Note on ingredients: Fermented foods like coconut aminos are suspect on the Bulletproof Diet because they can increase levels of histamine — a chemical your body produces that can cause inflammation in excess. Read more about histamines and how to check your tolerance here. Avoid eating garlic often: It inhibits alpha brain waves, could affect your mood, and could be moldy. Cabbage can be moderately high in oxalates — a type of antinutrient that can cause muscle pain, kidney stones, or thyroid imbalances. To reduce oxalates, steam cabbage separately and drain cooking water before incorporating in this recipe.
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The post Podcast Episode #381: Sleep Issues as a Mom, and Keto, Fat Loss, & Genetics appeared first on Diane Sanfilippo.
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There are exactly two things that I dread every time I walk into a session with a personal trainer: Russian twists, and any and everything having to do with battle ropes—which is why my jaw nearly dropped when I saw Kaley Cuoco’s latest strength training routine, which combines both hellish-yet-effective moves into one ultra-intense hybrid crunch that works her shoulders, arms, and abs at the same time. Whew.
As Cuoco demonstrated on Instagram, the triple-threat move involves holding your body in a V-sit with your feet off of the ground (thankfully, you can bend your legs), which is challenging enough as is. To kick things up a notch, instead of weighting the move with a dumbbell, she holds a battle ropes in one of her hand and swings it back and forth across her body… somehow managing to make it look like it ain’t no thang.
“To get the rope over your legs, you’re using your shoulders, so it’s not actually primarily an ab workout,” says Cristina Capron, founder of personal training app CCFIT. But if you, like me, have watched this video multiple times in a row and wondered, “How is that even humanly possible?!” there’s some good news: Achieving the move on your own doesn’t necessarily require superhuman strength—it just takes a little bit of buildup.
“I think a great exercise to work up to this would be jack-knives, holding your hands on the floor for support if you’re more of a beginner, and bringing your knees into your chest for 20 to 30 seconds,” says Capron, who also suggests prepping your shoulders with front and lateral raises. Nike trainer Joe Holder advises getting used to basic battle rope techniques, too, by testing the waters with “starter varieties” like double slams and alternating moves before diving into a Cuoco-style crunch.
When you’re ready to put it all together, be sure to pay special attention to your form so that you’re actually reaping the move’s full-body benefits. “I see a lot of people slouching, which is natural when you’re sitting in that position—so making sure your back is straight and that your core is engaged is super important, as well as making sure that you’re not just using your arms to get that rope over your knees,” says Capron. “You want to make sure that you’re using your abs, because if you’re just using your arms it’s kind of pointless and you aren’t using your abs as much as you’re probably hoping you are.”
Once you’ve got that down, it’s just a matter of grabbing the rope and getting to work. “Think of the rope as an extension of your body. You’re transferring the force through you and back to the rope,” says Holder, calling out “dynamic stability” as what makes the move so effective. “A lot of people try to fight the equipment instead of realizing that half the battle is not letting energy leak out of your body and staying controlled and consistent. Once you find a rhythm, the exercise becomes much easier. Rotate through the torso, but don’t think about moving your lower half wildly—this connects back to the point above about shoring up energy leaks and will lead to be a better movement during the exercise.”
Double the workout in half the time? Even I’ll admit that that’s worth braving the battle ropes for.
Battle ropes and full body workouts go hand in hand—just ask Naomi Campbell, who’s also a fan of their muscle-making properties. No rope? No problem. Try one of these barre-inspired moves to give you a two-for-one arms and abs workout with nothing more than a dumbbell.
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What Women Want Now is a program by HuffPost and her sister sites dedicated to creating content about the issues and stories that matter most to women. Read more here. Join the conversation with #WhatWomenWantNow.
It’s a well-known fact that men and women tend to express pain, whether physical or psychological, in different ways. They’re also treated differently because of it. Evidence shows women are often deemed “overly dramatic” and dismissed by medical professionals, which has deadly consequences.
There is no clear explanation for why this is happening, but Mahlet Endale, a licensed psychologist based in Atlanta, said “implicit gender bias may be playing a role in whether a woman’s reports of pain are believed or not.”
There also seems to be a similar “race-based implicit bias,” as well, Endale added. And as a result, women of color are often at a greater risk of being overlooked by their physicians.
“It seems more is offered to white patients than black patients,” Endale said. “So, when you have a black female patient experiencing unexplained pain around a pregnancy, she falls in the crosshairs of her intersecting identities.” The issue of women being overlooked doesn’t just stop there though: Older women and trans women are also experiencing their share of discrimination based solely on their gender.
Simply put, it’s 2019 and it’s past time women are heard and believed by physicians. We demand it. In an effort to help, HuffPost reached out to several experts to get a few practical tips that could be beneficial during upcoming appointments. (Not that it should even have to come to this in the first place.) Here’s what you should know so you can get the best care possible:
Jose Luis Pelaez Inc via Getty Images
You investigate before making a restaurant reservation. Why should your health care professional be any different?
“If possible, vet all your treating professionals regarding the diversity of their patient load,” Endale said. “There are all kinds of treatment- and locale-specific women’s groups through platforms like Facebook, [like] Georgia Moms for Better Birth. Ask other women on these platforms if there are treatment providers who have been especially good listeners. When doing so, look for a consensus rather than one person who [says] a provider is great or terrible.”
Now that you’ve found your new doctor or even if you’re planning a visit to your regular physician, a great tip to getting your point across is by “presenting [your concerns] to your doctor with measurable data,” said Jolene Brighten, author of Beyond the Pill and founder of Rubus Health, a women’s medicine clinic.
“Stating your concerns in quantifiable terms can help you convey the seriousness of your concern,” Brighten continued. “For example, rather than saying that you are concerned you’re waking a lot to use the bathroom at night, you can record how often that is and say to your doctor, ‘I wake six to eight times at night to use the bathroom and I am concerned.’”
Jose Luis Pelaez Inc via Getty Images
Doctors often have a full waiting room with only a limited amount of time available for each patient. In order to optimize your time together, you should try “organizing and writing down your questions before you are at your doctor’s office and jumping right into asking your questions early in your appointment,” said Liz Lyster, a hormone expert and physician based in Foster City, California.
Marla Deibler, a clinical psychologist and founder of The Center for Emotional Health of Greater Philadelphia, agreed, adding that it’s best to voice your concerns immediately, instead of waiting for your doctor to bring it up.
“Don’t wait for a healthcare provider to ask you or provide you with specific information,” she said. “For example, women over 35 may choose to ask about preventative mammograms, or those over 45 may choose to ask about preventive colonoscopies. Women entering menopause may want to ask questions of their healthcare provider about changes in menstruation, libido, bone density or other potential impacts of aging or hormonal changes.”
This also goes for your mental health, too. “Trans women may choose to ask questions about the process of transitioning or about community resources for support,” Deibler added.
If you don’t think your doctor is listening to you at all, ask them to repeat your previously mentioned issues, said Jennifer Conti, an OB/GYN at Stanford University and co-host of ”The V Word” podcast.
“Ask your provider to repeat back to you what your concern is,” she said. “Sometimes getting the provider to verbally acknowledge your words is enough to chip away at the barrier so that you can get the care you need.”
Tim Pannell/Fuse via Getty Images
If you ever feel like you’re being rushed or dismissed, Deibler said it’s important to look beyond the white coat and stand up for yourself.
“[You could say,] ‘It seems as though you are in a rush. I understand that your time is valuable and want to respect that, but I need to make sure you have heard how intense my pain is,’” she said.
If you’re having a hard time advocating for yourself, consider asking for help. In her own practice, Endale said if her patients are managing other medical concerns or working with a psychiatrist, she often checks in “to see how heard they feel in those relationships.”
“If they don’t feel heard, I help them formulate a plan to express this to their provider,” she said.
As for pregnant women looking for an advocate, Endale suggested considering a doula. “Vet the doula to make sure this person really gets you and the type of birth you are hoping for, and then let them advocate for you with your medical providers,” she added.
Bottom line: You deserve good care. Remember that.
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Policy Analysis
Tuesday, September 4, 2018
One reason to think twice before confirming Brett Kavanaugh to the critical open swing seat on the Supreme Court is his long record of adopting extreme views to defend polluters.
A close review of Kavanaugh’s record as a judge on the U.S. Court of Appeals for the District of Columbia reveals that he repeatedly ruled to limit the Environmental Protection Agency’s ability to reduce pollution in air and water. The nonprofit law firm Earthjustice found that of 18 EPA-related cases decided on substantive, rather than procedural, grounds, Kavanaugh ruled in favor of more pollution in 16 cases.
To support these rulings, Kavanaugh either argued that the EPA should ignore the public health benefits of reducing pollution, that the EPA underestimated or ignored the cost of regulation to polluters, that judges should read statues in ways that limit the EPA’s ability to protect public health, or some combination of all three arguments.
In particular, Kavanaugh concluded in this case that the EPA lacks the authority under the federal Clean Air Act to regulate the greenhouse gases contributing to climate change. While Kavanaugh apparently believes that climate change is real and deserves our attention, he clearly does not believe that the EPA has the legal authority to do anything about it.
That’s despite the fact that the federal Clean Air Act gave EPA the authority to regulate any air pollutant, not just those listed by name in the law. Indeed, in this case, the Supreme Court ruled that greenhouse gases fit with the act’s “capacious” definition of an air pollutant.
That’s not all.
When the Trump administration sought to delay rules designed to reduce emissions of methane, a powerful greenhouse gas, Kavanaugh sided with polluters. When the EPA sought to replace fluorinated chemicals known as HFCs to reduce greenhouse gas emissions, Kavanaugh complained that the proposed rule pulled the rug out from under polluters – even though replacement chemicals are readily available. Kavanaugh also supported giving large plants and factories more time to comply with greenhouse gas rules.
Even when Kavanaugh, citing precedent, concurred in a decision to uphold a greenhouse gas regulation, he doubled down on his view that the EPA lacks the authority to regulate greenhouse gases like carbon dioxide.
What’s more, Kavanaugh has also challenged the EPA’s authority to regulate air pollution that starts in upwind states like Ohio but pollutes downwind states like Maine. The Clean Air Act not only requires states to meet air quality goals but also empowers the EPA to ensure that upwind states bear their share of the pollution they cause in downwind states – the so-called “good neighbor” provision.
In this case, Kavanaugh argued that the EPA could not apportion sulfur dioxide and nitrous oxide pollution reductions among upwind states – even though EPA’s proposed rule would have prevented up to 34,000 premature deaths. The fact that the Supreme Court, including some of the Court’s conservative justices, found this view too extreme suggests just how willing Kavanaugh is to legislate from the bench to protect polluters.
Of equally great concern should be Kavanaugh’s record of using flawed cost-benefit analysis to tip the scales in favor of polluters and against public health. Kavanaugh’s views on costs and benefits could not only block efforts to reduce air and water pollution but could also imperil efforts to regulate toxic substances like asbestos.
In one case, Kavanaugh sought to underestimate the public health benefits of reducing mercury pollution by discounting other benefits, like reducing particulate matter.
In some cases, Kavanaugh has adopted the view that the EPA must always weigh the costs to polluters against the benefits to public health – regardless of Congressional direction not to do so. When the EPA was proposing to regulate mercury emissions, Kavanaugh argued that the EPA was obligated to consider the costs of regulatory compliance to polluters. Likewise, when the EPA proposed to apportion cross-state pollution, Kavanaugh sided with industry by advocating for the regulation that is least costly to industry, not most protective of public health. In another case, Kavanaugh argued that the EPA had failed to consider the costs to a coal company dumping mine waste into streams, even though the agency had no obligation to consider cost.
Kavanaugh has also argued against giving deference to the EPA’s interpretation of the law, especially in cases related to air pollution. It’s very likely that Kavanaugh will be fifth vote to strike down the EPA’s view that certain kinds of small streams are protected by the federal Clean Water Act.
Before a polluter discharges pollution into a body of water subject to the Clean Water Act, the polluter must obtain a permit to ensure that the waterway does not become so polluted that it can no longer serve as a source of drinking water or support recreational uses like fishing. But if some small streams are excluded from the protections of the Clean Water Act, polluters discharging into those streams may avoid meeting water quality standards.
The last time the Supreme Court considered which bodies of water are covered by the Clean Water Act, the justices now on the court were evenly split. Justice Anthony Kennedy cast the deciding vote and wrote an opinion that concluded bodies of water were subject to the Clean Water Act when they had a “significant nexus” to bigger rivers. For Kennedy, that meant that smaller rivers upstream would significantly impact the physical, chemical or biological make-up of rivers downstream.
But Kavanaugh is widely expected to share the view of the court’s other conservative justices. Those justices concluded the waters protected by federal law did not include small streams that may not flow year-round. Using data from the EPA and the U.S. Geological Survey, EWG found more than 100 million American receive their drinking water supplies from these small streams.
The Supreme Court’s open seat is the critical vote on once-in-a-generation decisions related to air, water, and toxic chemicals. Judge Kavanaugh is no ordinary judge: He is a partisan warrior who has adopted extreme views to favor polluters at the expense of public health.
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Photo courtesy of Alex Brandon via AP Photo
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Is it possible that we can have it all? Attain mastery, reach the ultimate limits of our potential, save the planet, and fix the problem of animal welfare at the same time?
It’s a controversial topic and one I think we’ll never fully agree on as a species.
There are solidly backed up science that establishes the reason for the development of our brain to the complexity it has today has to do with the fact we got access to higher quality proteins through the development of weapons and fire, allowing us to digest animal protein. It can’t really be argued, simply because animal meat is more similar to our own flesh than your daily serving of broccoli.
Obviously, there are other components as well, and the intake of meat should not be given the full credit for the world how we see it today, but it’s worth noting. However, science is smart and has gifted us with knowledge and tools to help us get the necessary nutrients, even if we choose to exclude animals products from our diet.
If you take the right precautions and are mindful with your diet, you can still thrive as a vegan, but this will depend on lifestyle, your background, your ancestors (from where in the world your roots are from), and so on. There are so many factors involved.
It will be a trial and error, as we are not educated as a society to eat a plant-based diet. We need to take responsibility and acquire the knowledge to make this transition successfully increasing the odds for it to work well for our bodies without having our health deteriorating.
With all this being said, below you will find the five most important supplements vegans, without doubt, should be taking, vegan athlete or not. Then as a bonus, you will find an additional four supplements that will help you thrive as a vegan athlete. I've included the recommended doses along with trusted sources of quality supplements that have a high absorption rate.
There are no affiliates or sponsorships involved—this is purely from having researched and compared the products on the market, talking to vegans, non-vegans (omnivores), nutritionists, and coaches. This has simply turned into a summary of my expriences and research.
Let’s dig in!
EPA + DHA more commonly put under the umbrella of Omega 3 and is what I would rank the supplement of all supplements for both vegan and omnivores alike. EPA and DHA play an important role in optimal brain function and mood stabilization. People with low levels of EPA + DHA have shown to have higher rates of depression, and a deficiency in adolescent years can affect the development of the brain’s cognitive function.
It’s also massively involved with fighting inflammation and along that same line accelerates recovery from intense training. As an icing on the cake, research suggests EPA + DHA is beneficial aid for fat loss.
EPA + DHA are often confused with ALA, the third Omega 3, but it’s important to note the difference. The body can convert ALA into EPA and DHA but the conversion rate is so low, that even non-vegans would have a struggle to get the sufficient doses required daily.
Recommended Usage Information:
EPA + DHA are derived from marine sources such as fish and algae.
ALA is found in plant sources like flax, chia, walnuts, and canola.
Vitamin D is advised for both vegans and non-vegans. It’s crucial for building strong, healthy bones and helps to prevent osteoporosis due to its role in the absorption of calcium and phosphate. A strong supply of vitamin D strengthens your immune system, prevents muscle weakness, and reduces your risk of injury.
Low levels of vitamin D are a performance limiting factor, yet when levels are optimal, vitamin D enhances performance. You will often see a performance peak in the summer months with a low point in March where we often find the lowest levels of vitamin D.
Recommended Usage Information:
B12 is non-existent in plant sources, so for the vegan diet to work for you, you have to take a note on this, and make sure this vitamin is not forgotten.
Vitamin B12 is essential for optimal brain and nerve function. Also, a note for those of you who spend a lot of time in the gym, remember that vitamin B12 plays a significant role in energy metabolism via the production of the oxygen-carrying red blood cells.
A deficiency in B12 can affect strength and power performance due to its role in maintaining the sheath that covers the nerve fibers. If these nerve fibers are altered, the transmission of nervous signals are interrupted and causes a reduced muscular function.
Recommended Usage Information:
Iron is another supplement critical to anyone that does heavy training, vegan or not. Women should be especially mindful of deficiencies. Iron plays an important role in your metabolism as it helps the transport of oxygen to tissues. The cells in your body burn calories to create energy through a process that requires iron, so when your iron is low, this process gets compromised and general fatigue can occur.
Another note for vegans is that vegan, and even vegetarian, food contains non-heme iron which is poorly absorbed by the body compared to heme-iron found in animal products. You can, however, improve non-heme absorption by eating foods high in vitamin C like beets and tomatoes along with your non-heme iron foods. You also want to avoid food with tannins like green tea when you grab your iron, as it hinders the absorption of iron in your body.
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You can’t really avoid a conversation with a vegan and non-vegan without bumping into the topic of protein. I guess you’ve probably heard this already, but the role of protein is indeed something to keep in mind, especially leucine.
Protein is your building block. It repairs damaged tissue and improves brain function. It’s shown to affect your motivation due to its ability to support neurotransmitter levels. As a vegan, your daily intake of protein (especially when you hit the gym quite a lot) should ideally be higher than is the case for omnivores, since the body can’t use vegetable-derived protein as efficiently as animal protein.
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An essential micro-mineral seen as an immune-boosting supplement as well as being involved in protein synthesis and hormone production. Adequate zinc is necessary for the body to repair tissue and eliminate oxidative stress from training. During heavy training, even non-vegans can struggle with low levels of zinc and supplementation becomes important.
Recommended Usage Information:
Creatine serves as an energy reserve for the body for periods of short intensive training such as heavy weight training, sprinting, and explosive work such as gymnastics. Supplementing with creatine has shown to increase performance by 15% as well as boosting brain function in both vegans and non-vegans. This is because stress decreases creatine sources in the brain. Creatine is derived from meat and fish. The body can produce small amounts on its own, but not enough for peak performance.
Vegan muscles will be deficient in creatine, and it’s actually shown that vegans supplementing with creatine have greater improvement in performance as compared to omnivores when taking creatine as a supplement.
Recommended Usage Information:
Taurine is an amino acid only found in animal protein. It has a key role in regulating the stress response and cortisol levels in the body. It helps to raise the neurotransmitter GABA, which is the neurotransmitter that helps you calm down and sleep at night. It’s also involved with regulating your blood glucose levels while supporting a stable blood pressure.
Studies show that sufficient taurine levels help athletes manage physical and mental stress better as well as decreasing levels of delayed onset muscle soreness (DOMS). It does this by removing free radicals, and helps to repair damaged tissue, while improving water content in the muscle.
Recommended Usage Information:
Carnitine is derived from an amino acid and found in nearly all cells of the body. It plays a critical role in energy production and transporting fatty acids into the cells to be burned for energy. The body can synthesize carnitine from amino acids but it might not be able to keep up with energy needs if you’re a hard-charging vegan athlete. Supplementing may improve fat burning, metabolic function, insulin sensitivity, and play a role in reducing inflammation.
Athletic performance can benefit carnitine supplementation even for meat eaters. A study found that meat eating triathletes taking 2g carnitine every day for 24 weeks had an increased work output of 35% compared to that of the placebo. Lactate and RPE levels were significantly lower than in the placebo group, indicating that carnitine supplementation reduced fatigue and allowed the athletes a better training tolerance.
Recommended Usage Information:
Your top priorities as a vegan, and even more so if you spend a lot of time in the gym, are
Omega 3, vitamin D, B12, iron, and protein. This list is non-negotiable if you want to optimize both health and performance.
Make sure you get these supplements from quality products. Overall, you want to keep in mind that as a vegan going slightly higher than the daily recommended dose can be beneficial for you. You can get all you need from a vegan diet, whether it will be as optimal as what you would get as an omnivore is a controversial topic. But if you make sure you spend that extra time and money to add what’s likely to be missing, you have a better chance of setting yourself up for success.
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Studies have found strong links between acute and/or chronic stress and a wide variety of health issues, including your brain function and risk for dementia. For example, animal research1 published in 2014 reported that elevated levels of stress hormones can speed up short-term memory loss in older adults by inducing structural changes in the brain.
The findings indicate that how your body responds to stress may be a factor that influences how your brain ages over time. Previous research has also linked chronic stress with working memory impairment2 and an increased risk for early onset of Alzheimer's disease.3
Fortunately, there's compelling research showing your brain has great plasticity and capacity for regeneration, which you control through your diet and lifestyle.
Based on the findings linking dementia with chronic stress, having effective tools to address stress can be an important part of Alzheimer's prevention, not to mention achieving and maintaining optimal health in general.
Most recently, researchers warn that having elevated blood levels of the stress hormone cortisol can impair your thinking skills and memory over time.4,5,6,7 The researchers used the government-sponsored Framingham Heart Study database to identify more than 2,200 people who did not have any signs of dementia, and followed them for eight years. As reported by The New York Times:8
"Researchers gave tests for memory, abstract reasoning, visual perception and attention to 2,231 people, average age 49 and free of dementia. They recorded blood levels of cortisol and did MRI examinations to assess brain volume.
The study,9 in Neurology, controlled for age, sex, education, body mass index, blood pressure and many other variables, and found that compared with people with average levels of cortisol, those with the highest levels had lower scores on the cognitive tests.
In women, but not in men, higher cortisol was also associated with reduced brain volume. There was no association of the lowest cortisol levels with either cognitive test scores or brain size."
A significant limitation of the study is the fact that blood levels of cortisol were only checked once, at the end of the study, and may therefore not be representative of people's long-term exposure to this stress chemical.
Still, a number of other studies have reported similar findings, so the link between stress and cognitive decline certainly appears to be real. Lead author Dr. Justin Echouffo-Tcheugui, assistant professor of medicine at Johns Hopkins School of Medicine, commented on the findings:10
"Our research detected memory loss and brain shrinkage in middle-aged people before symptoms started to show in ordinary, daily activities.
So, it's important for people to find ways to reduce stress, such as getting enough sleep, engaging in moderate exercise, incorporating relaxation techniques into their daily lives, or asking their doctor about their cortisol levels and taking a cortisol-reducing medication if needed. It's important for physicians to counsel all people with higher cortisol levels."
When you're stressed, your cortisol rises and, together with adrenaline, triggers your body's fight-or-flight response. Cortisol also increases the glucose level in your bloodstream and temporarily enhances your brain's use of that glucose, while simultaneously suppressing bodily functions deemed irrelevant during an emergency, such as digestion.
While this cascade of biochemical effects is beneficial when you're in immediate physical danger, cortisol has a corrosive effect that, over time, actually wears down the synapses responsible for memory storage and processing. This was demonstrated in the 2014 animal study11 mentioned earlier.
According to that study,12 elevated levels of cortisol affect your memory by causing a gradual loss of synapses in your prefrontal cortex, the brain region associated with short-term memory. As noted by the authors:
"Short-term increases in cortisol are critical for survival. They promote coping and help us respond to life's challenges by making us more alert and able to think on our feet.
But abnormally high or prolonged spikes in cortisol — like what happens when we are dealing with long-term stress — can lead to negative consequences that numerous bodies of research have shown to include digestion problems, anxiety, weight gain and high blood pressure."
While the authors of the Neurology study state that it is "premature to consider intervention" based on their findings,13 they suggest that lowering your cortisol may be a beneficial first step. The 2014 study authors also suggested you may be able to protect your future memory function by normalizing your cortisol levels.
Such intervention would be particularly beneficial for those who are at high risk for elevated cortisol, such as those who are depressed or are dealing with long-term stress following a traumatic event.
Other scientific findings have linked stress and severe dementia. Argentinian research14 presented at the World Congress of Neurology in 2013 suggests stress may actually act as a trigger for the onset of Alzheimer's disease, as nearly 3 in 4 Alzheimer's patients (72 percent) had experienced severe emotional stress during the two years preceding their diagnosis.
In the control group, only 26 percent, or 1 in 4, had undergone major stress or grief. Most of the stresses encountered by the Alzheimer's group involved:
According to lead author Dr. Edgardo Reich:15
"Stress, according to our findings, is probably a trigger for initial symptoms of dementia. Though I rule out stress as monocausal in dementia, research is solidifying the evidence that stress can trigger a degenerative process in the brain and precipitate dysfunction in the neuroendocrine and immune system. It is an observational finding and does not imply direct causality. Further studies are needed to examine these mechanisms in detail."
Aside from managing daily stresses, protecting your vision and hearing are other important factors that can influence your dementia risk. In fact, recent research16 suggests you can actually slow down cognitive decline by restoring your hearing and/or vision, and by a significant degree.
Lead author Dr. Asri Maharani, a researcher at the University of Manchester in the division of neuroscience and experimental psychology, told NPR,17 "We found the rate of cognitive decline was slowed by 75 percent following the adoption of hearing aids. It is a surprising result."
While the researchers were surprised by the findings, it does make sense. As noted by Dina Rollins, an audiologist who was not involved in the study, "Stimulating your ears stimulates the nerves that stimulate your brain," so by restoring hearing, you're "giving your brain what it needs to make sense of what you're hearing."
Another possible reason for this link has to do with the fact that hearing loss leads to social isolation, which has also been shown to speed cognitive decline and raise your risk of dementia. A related study18 by the same research group shows cognitive decline is also slowed by restoring vision. Here, Maharani's team found that cataract surgery slowed the rate of cognitive decline by 50 percent.
As mentioned, there's good news in all of this, and it's that your brain has a natural capacity for regeneration and rejuvenation. Among the most valuable dementia prevention strategies is a cyclical ketogenic diet described in my book, "Fat for Fuel" and many other articles. If you're new to this topic, see "Burn Fat for Fuel" or "A Beginner's Guide to the Ketogenic Diet" for an introduction.
In short, a ketogenic diet, being high in healthy fats and low in net carbohydrates, allows your body to start burning fat as its primary fuel and results in the creation of ketones. And, compared to glucose, ketones:
Recent research19,20,21,22,23 shows a ketogenic diet improves neurovascular integrity and function and clearance of amyloid-beta (a main component of the plaque that accumulates in the brains of those with Alzheimer’s disease) — in part by improving the gut microbiome — and neurovascular function plays a major role in cognitive capability.
More specifically, poor neurovascular function is strongly associated with loss of language, memory and attention, while reduced cerebral blood flow raises your risk for depression, anxiety and dementia. Impaired blood-brain barrier function has also been linked to brain inflammation, dysfunction of synapses, impaired clearance of amyloid-beta plaques, psychiatric disorders and dementia.24
According to the authors, "Our findings suggest that ketogenic diet intervention started in the early stage may enhance brain vascular function, increase beneficial gut microbiota, improve metabolic profile, and reduce risk for Alzheimer's disease."
It's important to realize the adverse impact sugar has on your brain. A high-sugar diet triggers insulin resistance, and there's a very strong link between insulin resistance and Alzheimer's.25 For example, a longitudinal study26 published in the journal Diabetologia in January 2018, found that the higher an individual's blood sugar, the faster their rate of cognitive decline.
Even mild elevation of blood sugar and mild insulin resistance are associated with an elevated risk for dementia.27,28 Research29 published in 2013 showed that sugar and other carbohydrates disrupt your brain function primarily by shrinking your hippocampus, a brain region involved with the formation, organization and storage of memories.
The authors suggest that “strategies aimed at lowering glucose levels even in the normal range may beneficially influence cognition in the older population.” A similar study30 published in 2014 found that Type 2 diabetics lose more gray matter with age than expected, and this brain atrophy also helps explain why diabetics have a higher risk for dementia, and have earlier onset of dementia than nondiabetics.
As noted by Dr. Sam Gandy, director of the Center for Cognitive Health at Mount Sinai Hospital in New York City, these findings “suggest that chronic high levels of insulin and sugar may be directly toxic to brain cells” and that “this would definitely be a potential cause of dementia."31
Perhaps one of the most striking studies32 on carbohydrates and brain health revealed high-carb diets increase your risk of dementia by 89 percent, while high-fat diets lower it by 44 percent.
Aside from stress and diet, three other lifestyle areas that play important roles in the development of dementia are sleep, physical fitness and exposure to electromagnetic fields (EMFs), the influence of which are summarized below.
• Sleep — Wakefulness is associated with mitochondrial stress. Without sufficient sleep, neuron degeneration sets in, which can lead to dementia.33,34,35 In fact, sleep deprivation is a risk factor for severe dementia, and animal research36 reveals inconsistent, intermittent sleep results in considerable and irreversible brain damage.
Research published in the journal Neurobiology of Aging37 suggests people with chronic sleep problems also develop Alzheimer's disease sooner than those who sleep well.
Your blood-brain barrier becomes more permeable with age, allowing more toxins to enter.38 This, in conjunction with reduced efficiency of the glymphatic system due to lack of sleep, allows for more rapid damage to occur in your brain and this deterioration is thought to play a significant role in the development of Alzheimer's.
• Exercise — Recent research39 found women with the highest cardiovascular fitness had an 88 percent lower risk of dementia than those with moderate fitness. Even maintaining average fitness is worthwhile, as women with the lowest fitness had a 41 percent greater risk of dementia than those of average fitness.
• Electromagnetic field (EMF) exposure — Microwaves emitted from cellphones, Wi-Fi routers, computers and tablets (when not in airplane mode) harm your brain by increasing intracellular calcium through the voltage gated calcium channels (VGCCs) in your cells.
The tissues with the highest density of VGCCs are your brain, the pacemaker in your heart and male testes. Once VGCCs are stimulated, they trigger the release of neurotransmitters, neuroendocrine hormones and highly damaging reactive oxygen species, significantly raising your risk of anxiety, depression and neurodegenerative diseases like Alzheimer's.40
Basic prevention strategies include turning your Wi-Fi off at night, not carrying your cellphone on your body and not keeping portable phones, cellphones and other electric devices in your bedroom. To learn more, see my interview with professor Martin Pall. A more extensive list of prevention strategies to minimize your EMF exposure can be found in "Electromagnetic Radiation Specialist Reveals the Hidden Dangers of Electric Fields."
While I believe these are among the most important prevention strategies, there are of course many other factors that can come into play. To learn more about the prevention and reversal of cognitive decline, see my interview with Dr. Dale Bredesen, director of neurodegenerative disease research at the University of California, Los Angeles School of Medicine, whose unique ReCODE (Reversal of Cognitive Decline) program offers hope for many.
In 2014, Bredesen published a paper that demonstrates the power of lifestyle choices for the prevention and treatment of Alzheimer's. By leveraging 36 healthy lifestyle parameters, he was able to reverse Alzheimer's in 9 out of 10 patients. This included the use of exercise, ketogenic diet, optimizing vitamin D and other hormones, increasing sleep, meditation, detoxification and eliminating gluten and processed food.
In all, Bredesen has identified 150 different variables that can have a significant influence on Alzheimer's, but at the heart of it all is mitochondrial dysfunction, and one of the pronounced health effects of a cyclical ketogenic diet is the optimization of mitochondrial function. Not surprisingly, Bredesen's ReCODE Protocol also includes nutritional ketosis. You can download Bredesen's full-text case paper41 online, which details the full program.
