First results from the new study show that macular pigments were well maintained in subjects taking Lutein and Zeaxanthin, while the pigments deteriorated in the placebo group. Previous research has shown that lutein and zeaxanthin help protect retinal tissue. This new study hasn't concluded yet, but Queen's University researchers presented early findings at the 2009 annual meeting of the Association for Research in Vision and Ophthalmology. Preliminary results indicate that the combination of nutrients helps slow the progression of AMD.
Doctors and scientists have known for some time that lutein has a significant effect in slowing the onset and severity of age-related macular degeneration (ARMD), a disabling eye deterioration that threatens everyone who lives long enough. Lutein, because of its antioxidant ability, offers hope for at least slowing down the process of ARMD, which is currently the leading cause of blindness among older Americans.
But it looks like lutein's benefits go far beyond helping those suffering from macular degeneration. As a potent antioxidant, lutein also appears to have a positive effect on all the arteries on your body. The eye-boosting antioxidant is joining vitamins A, C and D as a potent heart-disease fighter. Researchers at the UCLA Medical Center reported their findings in Circulation, an American Heart Association publication. They studied blood levels of lutein in 480 middle-aged men and women. Dr. James H. Dwyer and his colleges found that participants with the highest blood levels of lutein showed virtually no artery-wall thickening at the end of the study. Patients with the lowest lutein levels showed increased artery thickness. If you don't want to wait for the final results of the Queen’s University study you can start taking 6 milligrams of lutein two times a day - not just for healthy vision but also for better cardiovascular health. Lutein and Zeaxanthin are commonly found together in eye health supplements.
Better Breathing
As I am sure you are aware, I spend a fare amount of time searching for simple, inexpensive sources that can have a positive impact on your health. Breathing is one strategy that can make a tremendous difference in how you feel and age, yet it doesn’t receive much attention. In fact, improper breathing is more the norm than the exception these days. So implementing a breathing technique may actually be one of the most beneficial things you can do to elevate your physical health and calm your mind.
All breathing exercises are very useful, but many can be a bit complicated to perform without proper instructions and practice. There are many different breathing practices that you can try, but here I’m going to share with you one that is both effective and very easy to perform. You may want to do it before each meal as that ensures that you will do it at least three times a day. And it only takes two minutes to do the technique.
This technique is recommended by Dr. Andrew Weil and was presented at Expo West in California. In the presentation summary he outlined some of the best resources he’s learned over his clinical career for improving health, and topping the list, interestingly, was a breathing exercise called the 4-7-8, or Relaxing Breath Exercise. On his site, he states: "Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders." The benefits of this simple practice are great and work as a natural tranquilizer for your nervous system. It works well by combining it with your meals. Most of us eat three meals a day, so it makes remembering to do it easier.
The Health Benefits of Breathing Exercises
Self-applied health enhancement methods like the 4-7-8 breathing technique are particularly remarkable because of the broad array of real health benefits that are triggered. Learning to breathe mindfully can modify and accelerate your body's inherent self-regulating physiological and bioenergetic mechanisms. These changes are in large part due to the fact that you are oxygenating your body properly (getting oxygen deep to your internal organs) as well as correcting your internal and energetic balance, and it has a direct impact your nervous system.
This in turn affects your entire body and its countless cellular functions, including all of your subtle energy systems.
The web site breathing.com offers a list of clinical studies into the health benefits of optimal breathing. One such study, which spanned a 30-year period, concluded that the most significant factor in your health and longevity is how well you breathe. It focused on the long-term predictive power of forced exhalation volume as the primary marker for life span. According to the researchers, "This pulmonary function measurement appears to be an indicator of general health and vigor and literally a measure of living capacity." It’s also important to realize that much of hypertension is controlled by the way you breathe, so breathing exercises are an excellent adjunct to your other healthy lifestyle strategies to control high blood pressure.
Breathing exercises such as this one have a positive impact on your:
- Respiratory system, which can reduce mental and physical fatigue, as well as relieve symptoms of asthma and bronchitis
- Circulatory system; improving blood circulation and cell oxygenation throughout your body
- Nervous system
- Digestive system; by acting as a pump to massage internal organs
- Endocrine system; The action of your diaphragm helps push lymph throughout your body, which helps eliminate toxic waste and strengthen your immune system
- Urinary system; by helping to eliminate fluids and massaging your kidneys
- Skin; Toxic CO2 waste is eliminated more directly through your breath, and your skin can also be positively affected by improved blood flow and oxygenation
The 4-7-8 Breathing Exercise
The key to this exercise is to remember the numbers 4, 7 and 8. It’s not important to focus on how much time you spend in each phase of the breathing activity, but rather that you get the ratio correct.
Here’s how it’s done:
- Sit up straight
- Place the tip of your tongue up against the back of your front teeth.
- Breathe in silently and deeply through your nose to the count of four.
- Hold your breath to the count of seven
- Exhale through your mouth to the count of eight, making an audible “woosh” sound
That completes one full breath. Repeat the cycle another three times, for a total of four breaths
You can do this exercise as frequently as you want throughout the day, but it’s recommended you don’t do more than four full breaths during the first month or so of practice. Later you can work your way up to eight full breath cycles at a time.
Breathing Your Way to Optimal Health
Another obvious use for the 4-7-8 breathing technique is to use it whenever you feel stressed or anxious. It’s a powerful way to help relax your system without drugs. Best of all, it doesn’t cost you anything but a couple of minutes of your time! And, if you commit to it, I believe you’ll be pleasantly surprised, by how quickly and easily it can center and relax you and allow you to achieve higher levels of health. For even more breathing practices, I recommend you read the article Breathing Exercises and Self Healing, written by Roger Jahnke, O.M.D.
As always, feel free to send me any questions or requests for additional information. Until next time, stay healthy and happy.
JD Roma
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