The health of your nervous system is vital for maintaining all your body’s functions and avoiding a range of potentially serious health problems. But if you’re not getting a sufficient amount of the nutrients needed for good nervous system health, you can experience symptoms such as numbness and tingling, nervous twitches, or even muscle cramps. Fortunately, one of the easiest things you can do to help ensure a healthy nervous system is to eat the right kinds of foods. Here’s a quick overview of several nutrients that play a key role in keeping your nervous system healthy and working the way it should. Vitamin B1 (thiamin) A deficiency of this vitamin can give you that pins-and-needles sensation in the toes or burning feet, especially at night. Good foods for vitamin B1 are beef liver, seafood, brewer's yeast, beans, eggs, and sunflower seeds. Vitamin B6 Nerve cell communication suffers without this vitamin. Two key neurotransmitters, dopamine and serotonin, depend on vitamin B6 for their production. Bananas, potatoes, and chickpeas are good sources. Vitamin B12 A shortage of this vitamin can result in tingling and numbness in the hands and feet. Clams, fish, eggs, meat, and dairy products are key sources of vitamin B12. Copper Like vitamin B6, this mineral is essential for the production of neurotransmitters. A severe lack of copper in your diet can lead to spinal cord degeneration and a progressive failure of nerve function. Liver and oysters are the best sources. Add prunes, spinach and kale (as well as other dark, leafy green vegetables), and nuts to your diet for even more copper. Healthy foods for good nervous system function include the following: Spinach - In addition to containing a powerhouse stock of nutrients and vitamins, this leafy green vegetable also contains an abundance of antioxidants to boost overall health and slow down the aging of the brain and nervous system. Whole grains - Brown rice in particular contains high levels of vitamin B6, which helps to protect against mental deterioration caused by high levels of harmful homocysteines. Whole grains also include magnesium, which is important for the health of your nervous system. Stabilized rice bran contains one of the highest levels of antioxidants of all known foods. Cocoa - This contains a powerful antioxidant that puts the brakes on oxidative stress that can lead to Alzheimer's and similar neurological ailments. It is also high in magnesium. Whey - An excellent food for a naturally calming effect. Rich in L-tryptophan, which the body cannot produce, this essential amino acid is vital in the production of serotonin, an essential neurotransmitter. Low levels of serotonin can lead to depression. Garlic -This not only includes antioxidants, but garlic can help prevent aging of the brain and prevent infections, too. Try working more of the above foods into your weekly menus, and feel pleased that you are doing something good for the health of your nervous system!

Coffee can have a stimulating effect on people because of its caffeine content, but a regular brewed cup of coffee has no significant or essential nutrients. Coffee is one of the most popular drinks in the world. Clinical studies indicate that moderate coffee consumption is benign or mildly beneficial in healthy adults, with continuing research on whether long-term consumption inhibits cognitive decline during aging or lowers the risk of some forms of cancer. However, espresso coffee, likely because of the way it is brewed, has a significant content of magnesium, niacin (B3), and riboflavin (B2). According to the USDA National Nutrient Database, an 8-ounce (237 ml) cup of "coffee brewed from grounds" contains 95mg of caffeine, whereas an espresso (25 ml) contains only 53 mg. A protective effect of caffeine against Alzheimer’s disease seems to be possible, but the evidence is inconclusive. Moderate coffee consumption may decrease the risk of cardiovascular disease and it may somewhat reduce the risk of type 2 diabetes. Drinking four or more cups of coffee per day does not seem to affect the risk of hypertension compared to drinking little or no coffee. Preliminary research discussed at a 2009 health conference revealed that coffee may reduce the risk of aggressive prostate cancer. Another study showed people who drank one or more cups of regular coffee daily, cut their risk of Parkinson’s disease by 60%. In 2012, the National Institutes of Health – AARP Diet and Health Study analyzed the relationship between coffee drinking and mortality. They found that higher, moderate coffee consumption was associated with a lower risk of heart failure or death and that those who drank any coffee lived longer than those who did not. Additional meta-analysis studies corroborated these findings, showing that higher coffee consumption (2–4 cups per day) was associated with a reduced risk of death by all disease causes. In one preliminary study, habitual coffee consumption was associated with improved vascular function. Another recent meta-analysis showed that coffee consumption was associated with a reduced risk of death in patients who had experienced a myocardial infarction. Researchers involved in an ongoing 22-year study by the Harvard School of Public Health stated that "Coffee may have potential health benefits, but more research needs to be done. Can Coffee Be Unhealthy? Coffee is slightly acidic and can have a stimulating effect on humans because of its caffeine content. Caffeine can increase blood pressure and long-term consumption at sufficiently high doses has been associated with chronic arterial stiffness. Coffee and caffeine can affect the gastrointestinal system of the body including gastric acid secretion. In postmenopausal women, high caffeine consumption can accelerate bone loss causing osteoporosis. Caffeine can increase intraocular pressure in people who have glaucoma. Caffeine can also cause the body to release the hormone cortisol which suppresses your immune system. Findings have been contradictory as to whether coffee has any specific health benefits and results are similarly conflicting regarding the potentially harmful effects of coffee consumption. Furthermore, results and generalizations are complicated by differences in age, gender, health status, and serving size. Regardless of the pros and cons, most of us start our daily routine enjoying a cup of hot coffee.

Are you stressed out? You’re not alone. Millions of people live lives of quiet desperation trying to deal with stress. There are many wonderful ways of releasing stress; exercise, play, meditation, massage, bodywork; its okay to take a vacation from your worries for a while. Stress has been linked to many different physical and mental disorders and conditions. Removing or at least reducing stress should be a major goal of anyone who wishes to stay healthy and fight aging. Fortunately, one of the most powerful and effective ways to reduce stress is chiropractic care. How does chiropractic spinal treatments release stress? First please keep in mind that all stress is not all bad. Stressful situations can help us grow, learn, and overcome obstacles. In fact, getting married, having a child, going on a vacation, engaging in high-performance sports, buying a home and many other exciting things are also periods of high stress. The technical term for good stress is eustress. But of course, there is the stress that harms us. It is called distress. Chiropractic deals with that kind of stress. Chiropractic releases a very deep, destructive form of stress in your body called a subluxation. A subluxation is a distortion in your body structure that can stress your nerves, brain, muscles, bones, joints, discs, tendons, ligaments, connective tissue, and internal organ systems such as your elimination, digestion and circulatory systems. If you have a subluxation your balance is slightly off-center, your muscles may always be slightly contracted with tender trigger points; your ligaments, tendons, and joints may feel tight, your energies will be depleted and you will feel fatigued and develop premature aging. You may feel exhausted all the time. Subluxations are dangerous! They may undermine your energies, your body function, your ability to function at your best, think more clearly, play sports well, and relax more deeply. Subluxations may stay in your body for years, even decades unless they are located and corrected. Cause and caused by stress: Subluxations cause stress and they are paradoxically caused by stress. A difficult birth, a fall when a child, sitting for long periods, working in difficult positions, accidents and injuries (physical stresses), a sudden shock, an emotional upset (mental stress), a poor diet or exposure to toxins (chemical stress) or a combination of stresses can all cause subluxations. “I feel so relaxed”: Doctors of Chiropractic specialize in locating and correcting subluxations by adjustment. When deep subluxation stress is released, patients may respond by saying, “I feel so relaxed” or “I feel like a weight has been taken off my shoulders.” It is not unusual for patients to report that they feel lighter, more energetic, and sleep better as a result of chiropractic care. In these stressful times, we owe it to ourselves to make regular chiropractic checkups part of our healthcare regimen. Fight stress buildup with chiropractic care. Your nerves and chiropractic: Nerves traveling from your brain and spinal cord connect to your stomach, intestines, reproductive organs, glands, muscles, eyes, ears, arms, legs, hands, feet – everywhere. Nerves send information, energy, and even nourishment to your body parts. If there is the slightest blockage to this communication, nearly any system, whether digestive, eliminative, immune, cardiovascular, vision, earing, nervous, etc. cannot function efficiently and you will not be able to adapt as easily to physical, chemical, emotional or environmental stresses. This state is called disease. It is a pre-disease state, one of weakness, lowered resistance to germs, and a reduced ability to maintain chemical balance. Subluxations interfere with your nerve communications. Most people who are ill have subluxations and often with no pain at the site of the subluxation itself. Doctors of Chiropractic are specially trained to locate and correct subluxations, hidden distortions that cause disease, and interfere with your health and happiness.

“Once you get a spice in your home, you have it forever.” - Erma Bombeck People have used cayenne peppers (Capsicum Annum) in both cooking and medicine for over 9,000 years. The name Cayenne was taken from the city of Cayenne in French Guiana. The fruit is consumed raw or prepared or is dried, as well as powdered into the seasoning that has been in use for centuries. , The very hot condition of cayenne pepper is mostly due to an ingredient recognized as capsaicin. Although it tastes hot, capsaicin really stimulates an area of the mind that decreases physical body temperature. Other ingredients consist of carotenoids, vitamins A, B6, E and C as well as flavonoids. The appeal of cayenne pepper has actually spread out throughout the globe and it has actually ended up being an important seasoning, particularly in Cajun and Creole cooking and also in the cuisines of Southeast Asia, China, Southern Italy and also Mexico. Many individuals in subtropical and also exotic environments consume cayenne pepper routinely considering that it helps them tolerate the heat. Pain Management: In addition to being an essential spice in many cuisines, cayenne has likewise been made use of in traditional Indian Ayurvedic, Chinese, Japanese, and other medications as a remedy for digestive troubles, cravings, muscle pain, and colds. Today, capsaicin is used as an analgesic in topical ointments, nasal sprays (Sinol-M), to treat persistent or cluster headaches and dermal patches primarily to alleviate pain linked with specific conditions such as arthritis, backache, strains, and sprains. Research studies have discovered that capsaicin soothes pain by destroying a chemical understood as compound P that generally brings pain messages to the brain, especially when used for osteoarthritis, rheumatoid joint inflammation, and other joint or muscle pain. Topically applied capsaicin is useful in alleviating the pain associated with diabetic neuropathy, shingles, psoriasis, and other skin problems. Capsaicin is likewise a vital substance in lots of personal defense sprays. Weight Loss: Capsaicin is also thought to be a thermogenic substance (heat-producing high-fat), which implies that it allows you to melt even more calories from food, particularly when eating a high-fat meal. Some weight management supplements have capsaicin as an ingredient. Cayenne pepper consumption dilates the blood vessels and speeds the metabolism due to the high amounts of capsaicin, which studies have shown, boosts the metabolism, and in turn causes weight loss. Capsaicin may support a healthy energy balance while suppressing appetite. The studies showed capsaicin treatment sustained fat oxidation during weight maintenance but did not affect weight regain after modest weight loss. Cayenne pepper has also been shown to regulate blood pressure, promote healthy liver function and tissue production, help regulate the digestive system, and promote healthy mucus production in the membranes that line internal organs. Preventative Measures: As in all herbs and chemicals found in food, some may cause adverse effects in conjunction with other herbs, supplements, or medicines. For this reason, natural substances should be used with care and in most cases under the direction of a specialist educated in the area of botanical medication. After preparing cayenne peppers, wash your hands well after usage and avoid touching the eyes. Cayenne does not liquefy quickly in water, so vinegar should be used to remove this substance from the skin. Capsaicin pain cream could trigger itching, burning sensations on the skin, but these symptoms have the tendency to decrease rapidly. It is best to test capsaicin pain cream on a tiny section of the skin prior to prolonged use. If it triggers irritation or if the pain does not go away after 2 to 4 weeks, stop using the cream. Do not use capsaicin creams with a hot pad and do not apply capsaicin cream shortly before or after very hot showers. Individuals who are allergic to latex, bananas, kiwi, chestnuts, and avocado may have an allergic reaction to peppers. It appears to be risk-free for use while pregnant, yet it is unknown whether the spicy compounds are transferred with breastfeeding. Because of this, nursing moms must be very cautious about using cayenne. When capsaicin is ingested, cold milk is an effective way to relieve the burning sensation and a room-temperature sugar solution (10%) at 68 °F (20°C) is almost as effective. The burning sensation will slowly fade away over several hours if no actions are taken.

Mushrooms are not plants and require different conditions for optimal growth. Unlike plants that develop through photosynthesis; sunlight providing their energy source, mushrooms derive all of their energy and growth materials from the substance they grow on, through biochemical decomposition processes. Instead of seeds, mushrooms reproduce asexually through spores. The state of Pennsylvania is the top producer of mushrooms in the US with September designated as Mushroom Month. In Canada, the largest producers are located in the Fraser Valley near Vancouver, British Columbia. Ancient Medicine Mushrooms are one of the world’s oldest natural medicines and have been part of Asian medicine for thousands of years. In Asia, mushrooms are used to treat ailments such as stomach and intestinal problems. In Japan, Maitake mushrooms are used to lower blood pressure and the Shiitake mushroom also appears to be a potent anti-cancer nutrient. The Reishi mushroom helps with respiratory problems like asthma. The Oyster mushroom is a natural source for a cholesterol medication plus they are a good source of iron. Mushrooms are also low in calories. Six medium white button mushrooms, for example, have just 22 calories. Here are some more of the many health benefits of mushrooms: Vitamin D Mushrooms are the only fruit or vegetable source of this critical vitamin. Like humans, mushrooms produce vitamin D when in sunlight. Exposing them to high levels of ultraviolet B just before going to market converts more of the plant sterol ergosterol into the so-called sunshine vitamin. In the U.S., Portobello mushrooms fortified with vitamin D, in a three-ounce (85-gram) serving, provides about 400 IU of vitamin D. Osteoporosis Canada recommends that adults under 50 should take in 400 to 1,000 IU daily. Immune System A study done on mice and published by the American Society for Nutrition found that white button mushrooms may promote immune function by increasing the production of antiviral and other proteins that are released by cells while they are trying to protect and repair the body’s tissues. A later study showed that these mushrooms promoted the maturation of immune system cells - called dendritic cells - from bone marrow, which may help enhance the body’s immunity leading to better defense systems against invading microbes. Fighting Cancer The Shiitake mushroom appears to be a potent anti-cancer nutrient, low in glucose and sodium but rich in potassium and zinc. A study published in the International Journal of Cancer showed mushrooms contain a compound called aromatase inhibitors which work on body hormones. They lower the hormones that promote prostate cancer. Women who regularly consumed mushrooms (about 10g daily) are 64% less likely to develop breast cancer. The same study showed that women who ate 10g of mushrooms and simultaneously drank green tea were 89% less likely to develop breast cancer. The Maitake mushroom appears to activate various immune cells that attack cancer and may also help stop cancer from spreading in the body. Research at City of Hope, Duarte, California has found a white button, Portobello, and Crimini mushrooms have been shown to control excess estrogen, especially in post-menopausal women, which is believed to trigger 60 to 75% of all breast cancer, thus preventing tumors from forming in the first place. There are many ways to prepare mushrooms for salads, side dishes, sauces, and soups. They are equally good raw or cooked as they retain their antioxidant properties even when cooked.

Do you consider yourself an optimist or a pessimist? When the going gets tough, the optimists among you can take heart as new research has found that viewing stress positively can be of benefit to both the mind and body. When the brain perceives stress (either physical or psychological), it reacts by releasing cortisol, adrenaline, and norepinephrine to prepare the body for a “fight or flight” response. Fortunately for us, this response is not triggered in most people today as frequently as it once was or for the same kinds of reasons. After all, relatively few of us are in life-threatening situations on a regular basis. Today’s “modern” stresses are more likely to be caused by wrestling with the IRS, trying to escape a traffic jam, or competing with a coworker for a promotion. It is interesting to note that stress, in itself, is not necessarily a negative thing. It is how we perceive it which makes it either good or bad for us. This is a hopeful discovery, as most people have only limited control over how much stress they experience. The everyday stresses of modern life are difficult to escape. But if we can train our minds to view them as a challenge rather than a threat, it could actually help to bring about better health. Scientists from a handful of universities, including Yale University and Columbia University, examined the effects of stress on 300 investment bankers who had just emerged from a round of layoffs. In the study, published in the Journal of Personality and Social Psychology, scientists divided the participants into two groups and tried to alter the perception of half of them to view stress as debilitating and the other half to view it as an enhancement. The first half of the participants were shown videos of people succumbing to stress. The other half were shown videos of people meeting challenges, such as sports figures accomplishing a difficult goal. The results showed that those who had a more optimistic view of stress had fewer health problems, including headaches and muscle pain, and performed better at work than the pessimistic group. In addition, levels of cortisol (the stress hormone) were lower in those who viewed stress as potentially enhancing. There is actually a term for positive stress, called eustress, which was coined by endocrinologist Hans Selye in the 1970s. It has been proven that stress in moderation improves cognitive performance and improves memory. Good stress involves the kind of challenges where we feel that we are in control and are accomplishing something. It boosts the immune system and can improve heart function. So eliminating all stress from our lives is probably not a good idea. The stress to watch out for is the chronic, long-term emotional stress, which causes stress hormones to remain at persistently high levels, leading to many chronic ailments such as heart disease, high blood pressure, and depression. However, viewing certain stressors as challenges rather than threats can be a positive thing and can help ensure that you have a healthy, satisfying, and exciting life.

We are living in an evolving situation that we are monitoring closely. We know that this is a difficult time for many people. Please know that we are following all recommended guidelines to ensure the health and well-being of everyone in the Vitality Chiropractic community. We will keep you informed of all related decisions as soon as possible. We are living in very uncertain times. We have begun to prepare and to act so that we may continue to remain open so long as it is reasonable, feasible, and responsible to do so. The health and well-being of all individuals within our community are of the utmost importance to all of us at Vitality Chiropractic. Vitality plans to follow the guidance of state and public health officials. What steps are being taken to prevent the spread of the virus? Currently, we are proceeding as follows: ●Patients are required to fill out a COVID-19 form and infrared temperatures are being taken upon entering the office. ● Tables are being sanitized between each patient. ● We are disinfecting all door handles and other “high-touch” surfaces on a very regular basis throughout the day. ● We have disinfecting wipes available throughout the office. ● Increasing our professional cleaning schedule. ● Dr. Bonnie is wearing gloves during adjustments and changing gloves between each and every patient. ● Washing or sanitizing our hands constantly. ● No more than 5 people in the office at any given time (including Dr. Bonnie and Cami). ● If you have an appointment, we ask that you please give us a call or text when you arrive so we can ensure the table has been cleaned and that we minimize patient contact with others. ● We are accepting new patients and preforming exams and re-examinations. ● If anyone on our staff feels even a little bit sick, they know they are expected to stay home. ● Request that any patients exposed to the virus reschedule their appointments ● We are committed to making the best decisions concerning your health by monitoring information from federal and local health agencies and staying up to date on any recommendations and guidance. ● We encourage our patients who have immune comprising illnesses, fever, and/or sore throat to use the precautions they need. Thank you for continuing to choose and trust Vitality Chiropractic. We know that many of you are experiencing big changes physically, emotionally, and socially. Please let us know if we can be of assistance. We need one another more than ever on days like these.

With the growing cost of food these days, many people are turning to urban garden plots. Whether these are back yard plots for family use or organized groups making use of vacant lots or patches in some parks that are allotted to nearby apartment dwellers, the practice has been growing for several years. Benefits: As well as the economic benefit of growing your own vegetables or fruit there are many other benefits. You know where the seeds you are using come from and whether they have been genetically modified or a natural seed cultivated from plants in your growing area. You can decide whether you want to use a growing medium or fertilizer that is organic or even use your own composted material. If you become part of an organized group or just join a couple of neighbors in the adventure of growing a few tomatoes, carrots, lettuce or trying out new vegetables you can benefit from socializing with your neighbors giving you the opportunity of making new friends who also have an interest in gardening. Urban agriculture can even reduce the carbon footprint in some neighbor-hoods as plants absorb atmospheric carbon dioxide and release oxygen through photosynthesis, depending upon what type of crop is grown. Plants like strawberries, for instance, retain their green leaves while only the berries are harvested, allowing the plant to release oxygen as long as the climate allows them to grow. One study in Flint, Michigan found that those participating in community gardens consumed more fruits and vegetables when taking an active role in urban gardening. Produce is perceived to be more desirable, fresher, and more flavorful than store purchased produce. When children take part in the process it has also been reported by an Idaho study that a positive association with school gardens resulted in increased intake of foods high in Vitamins A, C, and fiber among the children involved. Saving the Environment: In large urban areas, even rooftop gardens can be utilized for growing trees to improve air quality as well as growing garden vegetables and fruits. These gardens can apparently cut down on noise pollution as well. Most roofs or vacant lots consist of hard flat surfaces that reflect sound waves instead of absorbing them. By adding plants that can absorb these waves it has great potential to lead to a vast reduction in noise pollution. In the case of vacant lots where contaminated soil or water may be present, vegetable gardens would not be suitable or probably safe to eat. However urban agriculture can be used as a method to rid an area of chemical pollution. Non-edible plants can be used to remove chemicals and hold the soil in place to prevent the erosion of contaminated soil thereby decreasing the spread of pollutants and the hazard presented by the lots. Healthy Crops: If there is any doubt about contaminated soil in your garden areas, soil testing should be done beforehand to avoid growing food crops where lead, mercury, or other similar contamination may have leached into the soil. This is where containers, garden boxes or hydroponic (soil-less) gardening is an ideal solution. There are also community groups in many cities that grow extra food to be delivered to food banks in order to provide fresh produce along with other food items. Extra produce is also shared in some cities where low-income families do not have the space to grow, nor the income to access fresh produce. Last, but not least, what a great way to get outdoors and exercise with planting and maintaining your garden patch.

The beneficial bacteria that make up the bulk of your gut flora are called “probiotics.” These tiny symbiotic organisms provide a wide range of benefits to your health, including keeping your digestive system healthy, aiding in nutrient absorption, boosting your immune system, and even helping guard against cancer. The benefits of probiotics were first discovered by Dr. Eli Metchnikoff, who studied the lifestyle of Russian peasants found to be living unusually long life spans. He noticed that their diet consisted of large amounts of fermented milk, which carry high levels of probiotics and linked their longevity to this diet. The two most common types of probiotics are bifidobacteria and lactobacilli, which can be taken either in food or as a supplement to help balance our gut microflora after an illness or course of medications such as antibiotics. The excessive use of antibiotics can lead to a proliferation of problems, as they not only wipe out the bad bacteria but take out the good as well. This allows for opportunistic organisms to gain a foothold, such as candida, a naturally occurring yeast that lives harmlessly in the digestive tract. If it is able to grow unchecked by good bacteria, it may transform into fungal form and cause all manner of health issues, such as tiredness, fuzzy thinking, leaky gut, etc. Probiotics ensure that harmful microbes are kept in check in your digestive system. The body normally carries over 400 different strains of these microorganisms in its digestive tract, amounting to 10 trillion in total. This is 10 times more than all the cells in your body. Though the greatest concentrations of probiotics live in the colon, they reside in many other parts of the body as well, helping to support the immune system. Up to 80% of our immune response is dependent on probiotics, which stimulate the production of macrophages, T-cells, and cytokines. They also produce natural antibiotics that are able to fight many pathogens that have developed resistance to standard antibiotics. And if a pathogen develops resistance to one of the antibiotic chemicals produced by the probiotic, it has the ability to adapt that chemical to one that is more effective in fighting the pathogen, which standard antibiotics are unable to do. Studies have found probiotics to be antagonistic to many types of cancer, stimulating the production of cancer-fighting chemicals in the body, leading to the shrinkage of tumors and encouraging cancer cell death. Probiotics also help fight against viruses, including colds, flu, herpes, rotavirus, and ulcers. In a study done on 2- to 5 - year-old children in India who were given either probiotics or placebo for 6 months, those taking the probiotics had fewer cases of colds, flu, fever, and diarrhea than those taking placebo. Probiotics can naturally be found in different fermented foods such as yogurt, kimchee, kefir, miso, kombucha, and sauerkraut. Look for labeling that states “live active cultures” on the package to ensure you are getting useful probiotics in your food.

Our sleep cycle is separated into two main components: rapid eye movement (REM) sleep and non-REM sleep (NREM). We cycle between the two all night, with four stages of NREM sleep preceding one stage of REM sleep. NREM sleep is the stage at which our body repairs itself, energy is replenished and our immune system is boosted. A complete cycle of sleep takes between 90 and 110 minutes in total, with approximately a quarter of that time being spent in REM sleep. It is also the stage during which dreaming almost always takes place. Scientists are still trying to discover the extent to which REM sleep affects our health and mental well-being, but they do know that REM sleep is important for the development of creativity and problem-solving ability, and is how we learn to adapt to our world. REM sleep was first formally observed by the scientists Aserinsky and Kleitman in the 1950s, who noted the rapid, jerky movements of the eyes through closed lids, as if the sleeper were seeing something, and noticed that breathing and heart rate increased. Another feature of REM sleep is that the voluntary muscle groups become temporarily paralyzed by the base of the brain “shutting off” the neurons in our spinal cord so we do not act out the dreams we are experiencing as we sleep. The electroencephalogram (EEG) that was attached to the sleepers showed levels of brain activity nearly identical to those who were awake. Contrary to what was previously believed about sleep as being a state in which the brain slows down, during REM sleep, the brain is actually very active. Why may this be? According to French scientist Michel Jouvet, REM sleep is also a way of programming our brain to adapt to the world around us. Much as a computer can be reprogrammed when it is off-line, Jouvet believes our brain can take the information it has received during the day and program the central nervous system to organize or maintain instinctive behavior. The percentage of time spent in REM sleep is the greatest among babies and children. Babies can spend as much as 50% of their sleep time in the REM stage. And while it has been thought that the dreams we experience during REM sleep are a consolidation of the memories that we have experienced during the previous day, babies in the womb (who experts believe have few or no real-world memories) spend most of their sleep time in a state of REM. Professor of psychiatry emeritus at Harvard University, J. Allan Hobson, says of the purpose of REM sleep, “It’s a reinforcement of basic knowledge—knowledge that precedes any waking-state learning: how to be a person, how to be an ego, how to exist in a space, how to move in a space, how to feel. It’s not environmental memory; it’s genetic memory.”

Vitamin B5 (also known as pantothenic acid), is used in the conversion of food into energy and in the maintenance of healthy skin, hair and eyes, nervous function and digestive health. Provitamin B5 (Panthenol) is commonly used in a number of health-related products, as it is converted into vitamin B5 by the body’s normal metabolic processes. Panthenol is used as a humectant (attracts and retains water), a moisturizer and emollient, and is widely used in cosmetics as well as in skin and hair care products. It creates a skin barrier, reducing the amount of water lost through the skin. It also improves skin texture, making it softer and more elastic, so it is useful in treating dry, rough, scaly skin problems. The mitochondria in the body’s cells use a combination of B5 and coenzyme A to produce energy. The presence of vitamin B5 in the cells increases the production of ATP, the molecule that transports the energy that powers the body’s systems. Without adequate amounts of this vitamin, you may become tired, weak and listless. According to the University of Maryland Medical Center, lab and animal studies have shown that wounds heal more quickly, especially after surgery, with the use of vitamin B5, particularly when combined with vitamin C. Vitamin B5 helps the body to utilize other vitamins as well, such as vitamin B2. It also allows the body to best utilize the cholesterol in the food you eat, reducing your level of “bad” LDL cholesterol and raising your “good” HDL cholesterol levels. Studies have also shown that vitamin B5 may help reduce dangerous triglycerides in the blood, which can lead to heart disease. Vitamin B5 is found in the greatest abundance in organ meats, cauliflower, broccoli, yogurt, mushrooms, sunflower seeds, turnip greens, and corn. However, in food sources, it is a relatively unstable vitamin, and cooking, freezing or processing foods tend to destroy it. Processed grains, canned vegetables, and frozen foods have shown a 21-70% loss in vitamin B5. Though a vitamin B5 deficiency is rare, people with a poor diet or who have digestive problems are sometimes deficient. Supplementation has been shown to help in the treatment or prevention of a range of conditions, including osteoarthritis, rheumatoid arthritis, chronic fatigue syndrome, adrenal insufficiency, burning foot syndrome, and cataracts. Vitamin B5 also supports the adrenal glands and can help to moderate stress hormones. The recommended daily intake of vitamin B5 has been set at 5 mg for adults, and 5 to 7 mg for pregnant or breastfeeding women.

Vitamin C (ascorbic acid) is the most commonly used supplement of all the recommended daily vitamins, and it’s no wonder. In the 1970s Nobel Prize-winning chemist Linus Pauling promoted the idea that mega-doses of vitamin C could be used for a number of health benefits, including prevention of the common cold. This possibility naturally had very wide appeal, since a great many people suffer through a cold on a semi-regular basis. We’re particularly vulnerable during the winter months when we’re stuck indoors with other people who have been infected with a cold virus. Pauling also promoted the idea that high doses of vitamin C could be effective in treating heart disease and in reducing the risk of infection and cancer. However, since Pauling’s death in 1994, there has been some controversy as to whether high doses of vitamin C really have a positive effect on the immune system. Scientists do agree that the regular intake of moderate doses of vitamin C (equal to about 200 mg per day) can lessen the severity and shorten the duration of the common cold. However, they also agree that vitamin C does not generally lower the likelihood of being infected by the cold virus. There is a notable exception for one part of the population, though. It has been shown that vitamin C does cut the incidence of colds in half for people involved in intensive physical activities, such as professional skiers and marathon runners. What about the idea of mega-doses? A study conducted by the National Institutes of Health (NIH) concluded that any vitamin C taken in excess of saturation (that is, beyond the point where the body can absorb and make use of it) is essentially useless and ends up being excreted in the urine. However, it’s also worth mentioning that all mainstream research on vitamin C had been undertaken using small to moderate doses. Drs. Steve Hickey and Hilary Roberts decided to investigate the issue further and examined the NIH study in detail as well as clinical reports and independent scientific reports covering a 50-year period. In their analysis, they found evidence for the usefulness of vitamin C in boosting the immune system and in treating cancer and heart disease. They also questioned the validity of the NIH findings, noting that the NIH measured levels of vitamin C only in the blood and in white blood cells, which are the cells that are first in line to absorb vitamin C in the body. Hickey and Roberts suggest that the NIH did not take into account how the other cells in the body utilize vitamin C, especially given a large amount of clinical evidence as to its effectiveness. Since vitamin C is found abundantly in a wide range of fruits and vegetables and is inexpensive to manufacture, the pharmaceutical companies do not have a great interest in paying for large-scale studies on the effect of large doses of vitamin C. Vitamin C has been demonstrated to increase the production of antibodies and white blood cells and to increase levels of interferon, a substance that helps protect cells from invasion from viruses. Its antioxidant activity aids in keeping cells healthy so they are better able to guard against disease. If you are interested in exploring the benefits of vitamin C, it can be found in the greatest amounts in citrus fruit, bell peppers (particularly the red peppers), strawberries, broccoli, and green leafy vegetables. Supplements are also widely available, and many nutritionists suggest that it’s best to take 250-500 mg of these twice a day with meals rather than taking your daily dose all at once.