Strategies for Teeth Grinders

Are you waking in the morning with sore cheek muscles, loose or temperature-sensitive teeth, a headache, earache, or jaw pain? If so, you may be grinding your teeth or habitually clenching your jaw in your sleep (or even during waking hours). Known as bruxism, this is a fairly common problem caused by a misaligned bite (malocclusion) or nervous tension or suppressed anger. Left untreated, bruxism can eventually wear down your teeth.

If your dentist has found your bite to be normal, you may be stressed out or internalizing your anger. There are a number of ways to relieve stress or rage: Biofeedback training specifically aimed at reducing jaw muscle tension can be helpful. Breathing exercises are a must: they are an effective stress-reliever. Daily physical activity, such as a brisk 20-minute walk or practicing tai chi or yoga can also make a big difference. In addition, avoid consuming alcohol late at night. It has been shown to make people clench their jaw more frequently.

Food and Stress: Two Simple Tips

If unhealthy stress is impacting your overall health, take action.

Start by identifying the problems and situations that create stress and learn to manage them with general techniques of stress protection, such as breathing exercises, regular physical activity, and prudent supplementation. In addition, make these two dietary changes:

• Increase intake of omega-3 fatty acids. Fish such as salmon, black cod, or sardines are good sources of omega-3 fatty acids - a deficiency in these essential fatty acids has been associated with increased anxiety and depression.
• Don't drink alcohol as a means to cope with stress. It is potentially addictive and not a healthy way to neutralize stress.

A Fruit For Wrinkles?

I've long recommended eating berries for their health-protective fiber and antioxidants. But new information about ellagic acid - an antioxidant found in numerous fruits, especially raspberries, strawberries and cranberries (as well as vegetables and nuts) - points to berries' potential as a topical application to help prevent collagen destruction and moderate the inflammatory response. A great deal of well-designed research shows that many compounds in berries, whether applied to the skin or eaten in the form of whole fruit, are among the most protective nutrients your body can utilize. Until topical ellagic acid based preparations are widely available, eating berries regularly is one of the best, not to mention tastiest, moves you can make for overall health.

5 Tips for Healthy Vision, Part 2

Last Wednesday I covered five lifestyle measures to promote healthy vision, and today I discuss five more. Add these to an antioxidant-rich diet and a prudent supplement routine to help maintain visual health:

1. Work in a well-lighted area. While dim lighting may not harm eyes, it can cause temporary eyestrain. When you do use artificial illumination, use full-spectrum light bulbs, which mimic natural light.
2. Keep your computer screen clean, at or below eye level, and about two feet away from your eyes.
3. Take frequent breaks. Look away from the computer screen or other reading materials every 10 minutes for about 10 seconds at a time. In addition, get up and move around or do some stretches every two hours or so.
4. Get enough sleep. Fatigue can increase eyestrain, while rest refreshes tired eyes.
5. See your eye doctor regularly. To catch potentially serious eye problems early, people ages 40 to 64 should have their eyes examined every two to four years and those who are age 65 and older should be tested every one to two years.

4 Tips for a Gluten-Free Diet

An estimated two million Americans have celiac disease, an inherited, autoimmune disorder that tends to run in families. Symptoms are caused by eating foods that contain gluten, and, like many autoimmune conditions, the disease itself can be triggered by physical and emotional stress.

If you are one of the one in 133 Americans with celiac disease, you should be following

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Four Foods For Your Bones

Did you know that you can help promote healthy bones no matter what your age? It's not difficult - simply add the following foods to your diet:

1. Non-fat dairy products. They are a good source of calcium, an essential mineral which is important to bone health.
2. Non-dairy calcium-rich foods. Sardines, canned salmon (with bones), dark leafy greens,  whole soy foods like tofu, and calcium-fortified products such as soymilk and orange juice are good calcium-rich options for those who don't eat dairy.
3. Whole vegetables and fruit. They provide potassium, magnesium, vitamin C and beta carotene, all of which have been linked to higher total bone mass.
4. Spinach, tofu, almonds, broccoli, lentils, pumpkin seeds and sunflower seeds are good sources of magnesium - vital for healthy bones. 

Prostate Cancer - Online Course

The experts and faculty at the Arizona Center for Integrative Medicine (AzCIM) have created this highly informative and interactive one-hour online course for anyone interested to learn more about prostate cancer. We encourage you to talk with your primary care provider, urologist, and/or oncologist if you have additional questions. Although this course is primarily intended for men who have been diagnosed with prostate cancer, we also discuss risk factors, screening, and preventive measures that can help you or a loved one.

Registration information.

Treat Eczema Naturally

If you suffer from red, scaly, dry patches of skin that are extremely itchy, you may have eczema. Also known as atopic dermatitis, eczema is an allergy-related skin condition common in young adults, children and infants. Simple measures can often help to minimize symptoms and provide relief. Instead of turning to the topical steroids often prescribed for eczema, which I believe suppress the problem and may worsen it over time, try the six suggestions below and see if they work for you.

1. Eliminate cows' milk and all cows' milk products from your diet, as well as foods that contain partially hydrogenated vegetable oils (often found in snack foods and baked goods) and trans-fatty acids (margarine, vegetable shortening).
2. Take 500 milligrams of black currant oil or evening primrose oil twice a day (half that dose for children younger than 12). These are sources of gamma-linolenic aid (GLA), an essential omega-6 fatty acid that promotes healthy growth of skin, hair and nails. You should begin to notice positive changes in six to eight weeks.
3. Apply aloe vera gel (from a fresh plant or buy lotions or moisturizers containing aloe) or calendula cream to the affected areas of your arm.
4. Experiment with lotions and salves containing chaparral (Larrea divaricata), a desert plant used topically in Mexican folk medicine for skin conditions.
5. Bathe or shower as quickly as possible, and use a non-perfumed moisturizing soap. Apply a thick moisturizing cream immediately after patting yourself dry - don't rub your skin when you towel dry your body.
6. Practice visualization and hypnotherapy. They can have a significant positive impact on allergy-related skin conditions. And try to relax - stress can make the condition worse. Explore relaxation techniques such as breathing exercises and yoga.