Pomegranate Found To Prevent Coronary Artery Disease Progression

A new study published in the journal Atherosclerosis confirms that pomegranate extract may prevent and/or reverse the primary pathology associated with cardiac mortality: the progressive thickening of the coronary arteries caused by the accumulation of fatty materials known as atherosclerosis.[i] 

Mice with a genetic susceptibility towards spontaneous coronary artery blockages were given pomegranate extract via their drinking water for two weeks, beginning at three weeks of age. 

Despite the fact that pomegranate treatment actually increased cholesterol levels associated with very low density lipoprotein-sized particles, the treatment both reduced the size of the atherosclerotic plaques in the aortic sinus (the dilated opening above the aortic valve) and reduced the proportion of coronary arteries with occlusive atherosclerotic plaques.

Remarkably, the researchers also found that pomegranate extract treatment resulted in the following beneficial effects: 

• Reduced levels of oxidative stress 
• Reduced monocytie chemotactic protein-1, a chemical messenger (chemokine) associated with inflammatory processes within the arteries. 
• Reduced lipid accumulation in the heart muscle 
• Reduced macrophage infiltration in the heart muscle 
• Reduced levels of monocyte chemotactic protein-1 and fibrosis in the myocardium 
• Reduced cardiac enlargement Reduced ECG abnormalities 

How can something as benign and commonplace as a fruit extract reverse so many aspects of coronary artery disease, simultaneously, as evidenced by the study above? 

The answer may lie in the fact that our ancestors co-evolved with certain foods (fruits in particular) for so long that a lack of adequate quantities of these foods may directly result in deteriorating organ function. 

Indeed, two-time Nobel Prize winner Linus Pauling argued that vitamin C deficiency is a fundamental cause of cardiovascular disease, owing to the fact that our hominid primate ancestors once had year-round access to fruits, and as a result lost the ability to synthesize it. [see Linus Pauling vitamin C lecture on GreenMedTV] 

Discussion 

This study adds to the already extant body of clinical research indicating that pomegranate can help unclog your arteries. 

For instance, back in 2004, the journal Clinical Nutrition published the results of a three year clinical trial in an Israeli population, finding that the daily consumption of pomegranate juice reversed carotid artery stenosis by up to 29% within 1 year. 

Remarkably, the blockages in the control group increased 9%, indicating that pomegranate's artery unblocking effects were even greater than at first apparent. [ii] 

Pomegranate's value in cardiovascular disease is quite broad, as evidenced by the following experimentally confirmed properties: 

Anti-inflammatory: Like many chronic degenerative diseases, inflammation plays a significant role in cardiovascular disease pathogenesis. There are five studies on GreenMedInfo.com indicating pomegranate's anti-inflammatory properties.[iii] 

Blood-Pressure Lowering: Pomegranate juice has natural angiotensin converting enzyme inhibiting properties, [iv] and is a nitric oxide enhancer, two well-known pathways for reducing blood pressure.[v] Finally, pomegranate extract rich in punicalagin has been found reduce the adverse effects of perturbed stress on arterial segments exposed to disturbed flow.[vi] 

Anti-Infective: Plaque buildup in the arteries often involves secondary viral and bacterial infection, including hepatitis C and Chlamydia pneumoniae.[vii] Pomegranate has a broad range of anti-bacterial and anti-viral properties. 

Antioxidant: One of the ways in which blood lipids become heart disease-promoting (atherogenic) is through oxidation. LDL, for instance, may be technically 'elevated' but harmless as long as it does not readily oxidize. Pomegranate has been found to reduce the oxidative stress in the blood, as measured by serum paraoxonase levels. One study in mice found this decrease in oxidative stress was associated with 44% reduction in the size of atherosclerotic lesions. [viii] 

For additional research on pomegranate's heart friendly properties read our article: Research: Pomegranate May Reverse Blocked Arteries 

Resources: 

[i] Aishah Al-Jarallah, Fatima Igdoura, Yi Zhang, Christine B Tenedero, Elizabeth J White, Melissa E Macdonald, Suleiman A Igdoura, Bernardo L Trigatti. The effect of pomegranate extract on coronary artery atherosclerosis in SR-BI/APOE double knockout mice. Atherosclerosis. 2013 May ;228(1):80-9. Epub 2013 Mar 7. PMID: 23528829 

[ii] Michael Aviram, Mira Rosenblat, Diana Gaitini, Samy Nitecki, Aaron Hoffman, Leslie Dornfeld, Nina Volkova, Dita Presser, Judith Attias, Harley Liker, Tony Hayek. Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation. Clin Nutr. 2004 Jun;23(3):423-33. PMID: 15158307 

[iii] GreenMedInfo.com, Pomegranate's Anti-Inflammatory Properties 

[iv] Mahalaxmi Mohan, Harshal Waghulde, Sanjay Kasture. Effect of pomegranate juice on Angiotensin II-induced hypertension in diabetic Wistar rats. Phytother Res. 2009 Dec 17. PMID: 20020514 

[v] Filomena de Nigris, Maria Luisa Balestrieri, Sharon Williams-Ignarro, Francesco P D'Armiento, Carmela Fiorito, Louis J Ignarro, Claudio Napoli. The influence of pomegranate fruit extract in comparison to regular pomegranate juice and seed oil on nitric oxide and arterial function in obese Zucker rats. Nitric Oxide. 2007 Aug ;17(1):50-4. Epub 2007 May 5. PMID: 17553710 

[vi] Filomena de Nigris, Sharon Williams-Ignarro, Vincenzo Sica, Lilach O Lerman, Francesco P D'Armiento, Russell E Byrns, Amelia Casamassimi, Daniela Carpentiero, Concetta Schiano, Daigo Sumi, Carmela Fiorito, Louis J Ignarro, Claudio Napoli. Effects of a pomegranate fruit extract rich in punicalagin on oxidation-sensitive genes and eNOS activity at sites of perturbed shear stress and atherogenesis. Cardiovasc Res. 2007 Jan 15;73(2):414-23. Epub 2006 Sep 1. PMID: 17014835 

[vii] Yasunori Sawayama, Kyoko Okada, Shinji Maeda, Hachiro Ohnishi, Norihiro Furusyo, Jun Hayashi. Both hepatitis C virus and Chlamydia pneumoniae infection are related to the progression of carotid atherosclerosis in patients undergoing lipid lowering therapy. Fukuoka Igaku Zasshi. 2006 Aug;97(8):245-55. PMID: 17087362 

[viii] M Aviram, L Dornfeld, M Rosenblat, N Volkova, M Kaplan, R Coleman, T Hayek, D Presser, B Fuhrman. Pomegranate juice consumption reduces oxidative stress, atherogenic modifications to LDL, and platelet aggregation: studies in humans and in atherosclerotic apolipoprotein E-deficient mice. Am J Clin Nutr. 2000 May ;71(5):1062-76. PMID: 10799367

Ventricular Ectopic Beats

Definition

A ventricular ectopic beat (VEB) is an extra heartbeat originating in the lower chamber of the heart. This beat, also called a premature ventricular contraction (PVC), occurs before the beat triggered by the heart's normal function.

Description

Ventricular ectopic beats are common and do not indicate a problem in people without heart disease. However, if a person has aortic stenosis, heart failure, or a previous heart attack, VEBs may be followed by ventricular tachycardia and fibrillation, which can lead to sudden death.

Causes and symptoms

Although the origin of a VEB is well documented, the exact cause or causes are not well understood. Some physicians believe the beat is caused by a trigger of specific origin, while other physicians believe the beat is random. Occasional ventricular ectopic beats occur in healthy people. If there is no evidence of heart disease, there is little or no danger to the individual.

A single ventricular ectopic beat has very little effect on the pumping ability of the heart and usually does not cause any symptoms. If a symptom is felt, it is the feeling of a strong or skipped beat, often described as a thump, kick, or flip-flop. Sometimes, the sensation is referred to as a fullness in the neck.

Diagnosis

Ventricular ectopic beats are easily seen on an electrocardiogram.

Treatment

If a person is otherwise healthy, the only treatment needed is to decrease stressand limit the use of alcohol and caffeine. Cold medicines, available without prescription, sometimes contain drugs (e.g., decongestants) that stimulate the heart and should be used with caution.

If symptoms are uncomfortable, or the pattern of VEBs indicates a problem, the physician may prescribe drug therapy. Beta-blockers are quite safe and are usually tried first.

A person who has a history of heart attack or heart disease, and is experiencing frequent or complex VEBs, is at greater risk of sudden death. Drug therapy with beta-blockers will be recommended. In addition, angioplasty or coronary artery bypass surgery may relieve any underlying coronary artery blockage and reduce the danger of sudden death.

Treatment with antiarrhythmic drugs can suppress VEBs, but they can also increase the risk of a fatal abnormal rhythm. Often, extensive electrophysiologic testing and risk evaluation will be done before this method of treatment is prescribed.

Prognosis

In healthy people, VEBs are inconsequential. If the person with heart disease is able to find an effective means of controlling ventricular ectopic beats, the out-look is good.

Prevention

Occasional ventricular ectopic beats in healthy people do not need to be prevented. People with a history of heart disease can usually control VEBs with medication.

BOOKS

McGoon, Michael D., ed. Mayo Clinic Heart Book: The Ultimate Guide to Heart Health.New York: William Morrow and Co., Inc., 1993.

ORGANIZATIONS

American Heart Association. 7320 Greenville Ave. Dallas, TX 75231. (214) 373-6300. 

Dorothy Elinor Stonely

KEY TERMS

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Angioplasty—A surgical procedure which dilates a narrowed or blocked part of an artery.

Aortic stenosis—A stiffening of the artery which carries blood from the heart to the body.

Beta-blockers—A class of medication used to block the cellular response to chemicals normally present in the body.

Coronary artery—The vessel which brings blood to the muscle of the heart.

Fibrillation—Rapid, uncoordinated quivering of the heart.

Heart failure—A term used when the heart is unable to pump enough blood to supply the needs of the body.

Ectopic Heartbeat

Ectopic heartbeats are small changes in an otherwise normal heartbeat that lead to extra or skipped heartbeats. They often occur without a clear cause and are most often harmless.

The two most common types of ectopic heartbeats are:

• Premature ventricular contractions (PVC)
• Premature atrial contractions (PAC)

Causes

Sometimes ectopic heartbeats are seen with: 

• Changes in the blood, such as a low potassium level (hypokalemia)
• Decrease in blood supply to the heart
• Heart muscle disease (cardiomyopathy)

Ectopic beats may be caused or made worse by smoking, alcohol use, caffeine, medications such as stimulants, and some illicit drugs.

Ectopic heartbeats are rare in children without heart disease that was present at birth (congenital). Most extra heartbeats in children are premature atrial contractions (PACs), which are almost always harmless.

In adults, ectopic heartbeats are common. They are most often due to PACs or PVCs. Their causes should be investigated, although usually no treatment is needed.

Symptoms

Symptoms include:

• Feeling your heart beat (palpitations)
• Feeling like your heart stopped or skipped a beat
• Feeling of occasional, forceful beats

Note: There may be no symptoms.

Exams and Tests

A physical examination may show an occasional uneven pulse. If the ectopic heartbeats do not occur very often, your doctor may not find them during a physical exam.

Blood pressure is usually normal.

The following tests may be done:

• Continuous ambulatory cardiac monitoring (Holter monitor, patient-activated recording device, or implanted loop recorder)
• Coronary angiography
• ECG
• Echocardiogram

Treatment

Limiting caffeine, alcohol, and tobacco may reduce the risk and frequency of ectopic heartbeats in certain people. Exercise often helps people who are inactive.

Most ectopic heartbeats do not need to be treated. The condition is only treated if your symptoms are severe or if the extra beats occur very often.

The cause of the heartbeats, if discovered, may also need to be treated.

Outlook (Prognosis)

Sometimes, ectopic heartbeats may mean you are at increased risk for other serious abnormal heart rhythms, such as ventricular tachycardia.

When to Contact a Medical Professional

Call your health care provider if:

• You keep feeling the sensation of your heart pounding or racing (palpitations)
• You have palpitations with chest pain or other symptoms
• You have this condition and your symptoms get worse or do not improve with treatment

Alternative Names

PVB (premature ventricular beat); Premature beats; PVC (premature ventricular complex/contraction); Extrasystole

References

Olgin JE. Approach to the patient with suspected arrhythmias. In: Goldman L, Schafer AI, eds. Cecil Medicine. 24th ed. Philadelphia, Pa: Saunders Elsevier; 2011:chap. 62.

Rubart M, Zipes D. Genesis of cardiac arrhythmias: electrophysiologic considerations. In: Bonow RO, Mann DL, Zipes DP, Libby P, eds. Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. 9th ed. Philadelphia, Pa: Saunders Elsevier; 2011:chap 35.

15 Ways to Activate Your Internal Deodorant

Different types of body odor come from the inside, why not battle them there instead of external masking? Commercial fragrances are endocrine-disruptors and the beauty industry uses our insecurity to reinforce the idea that we stink!

What goes in must go out – if toxic food and environmental ingredients can’t be assimilated and eliminated, where do they go? Eventually pushed through the skin in a variety of unpleasant ways, if our other systems are congested.

Try incorporating these low-cost ways to not worry about body odor anymore.

1. Chlorophyll - a natural odor neutralizer, works in the blood and colon. Helps with all types of odor and rumored to help hunters mask scent from prey.
2. More plant foods - veggie juices, superfoods, green smoothies – hydrating, alkalizing, fiber, enzymes, chlorophyll, anti-oxidants. Wheat grass, barley, spirulina. These are so powerful, they have been known to eliminate morning breath.
3. Zinc - Heavy duty B.O. fighter, also used in many oral hygiene products. 30-50 mg seems to be a common dosage. Some foods that contain zinc are seafood, meats, yogurt, wheatgerm, nuts, beans, white mushrooms and pumpkin seeds.
4. Probiotics - Yogurt, Kefir, raw milk – multiple strains of probiotics keep bad gut bacteria in check, helps regularity. The first three have zinc, too, but if dairy upsets your stomach and you don’t want it on your breath, try these types of probiotics: apple cider vinegar, kombucha, fermented foods.
5. Cilantro - powerful superfood that pulls heavy metals and other things from inside. Also has that chlorophyll.
6. Bentonite clay and activated charcoal - also great chelators, these will pull mucous and other debris from the intestines before it gets really stuck to the walls. Activated charcoal also carries away gas.
7. Vitamin B complex/Magnesium - these seem perfectly happy together fighting odor and strengthening skin against odor changes.
8. Loose Leaf Teas and other detoxes - cleansing, some chlorophyll action, and tons of anti-oxidants.
9. Water - lots of pure water to flush out liver-colon-kidney toxins, aids digestion. Add real lemon. Gotta make things move and eliminate from the original intended organs. Don’t want to go septic.
10. A variety of colon cleanses, then the liver – internal cleanses tend to be more comfortable. Whole, nutritious foods have natural fiber so non-processed meals can do the job, too.
11. Eating garlic and onion long-term - A totally counter-intuitive move, but garlic and onion have antibacterial qualities and cleanse the blood. Just avoid within a day or two of a date! The odor makes its way through the body and out the lungs. Parsley counteracts it and has internal deodorant qualities.
12. Safe colloidal silver - this will eradicate pathogens without harming healthy cells.
13. Want candy? Try one with ginger or real peppermint oil. Peppermint essential oil is stronger than bitter foods and can coat the throat all the way down. Also anti-bacterial, again, without harming healthy cells.
14. Food pairings might help if you are struggling – for instance, eating fruit or sugar with meat can halt digestion and allow it to ferment in the gut. That means the rotting meat would take even longer than usual to digest and leave the body.
15. Avoid antibiotics and foods (like sugar) that feed Candida yeast in the body.

People who consume a lot of meat products tend to struggle more with body odor and recommends a swab with hydrogen peroxide under the arms.

Have you ever tried to look for a natural antiperspirant in the health food stores? You might not find such a product because the very act of plugging sweat in the underarms is - unnatural. The main sweat-blocker in antiperspirants is derived from aluminum, infamously linked to Alzheimer’s. Why do staple consumer products veer on the side of toxic heavy metals – especially in such an absorbent area of the body? Thankfully, the internal deodorants above also aid in metal detox.

Best of all, a Naturopath can help you find the cause whether it’s an internal imbalance or body chemistry. A homeopathic remedy suited for you could be the very thing to end body odor forever.

Instead of spending tons on grooming products that contain carcinogens and fragrance (which in-and-of-itself can contain up to 1,000 chemical ingredients), avoid the cost and headache and feel clean from the inside out.

Credits:

Heather Callaghan is a natural health blogger and food freedom activist. You can see her work at NaturalBlaze.com and ActivistPost.com.

Science Confirms Turmeric As Effective As 14 Drugs

Turmeric is one the most thoroughly researched plants in existence today.  Its medicinal properties and components (primarily curcumin) have been the subject of over 5600 peer-reviewed and published biomedical studies.  In fact, our five-year long research project on this sacred plant has revealed over 600 potential preventive and therapeutic applications, as well as 175 distinct beneficial physiological effects. This entire database of 1,585 ncbi-hyperlinked turmeric abstracts can be downloaded as a PDF at our Downloadable Turmeric Document page, and acquired either as a retail item or with 200 GMI-tokens, for those of you who are already are members and receive them automatically each month.

Given the sheer density of research performed on this remarkable spice, it is no wonder that a growing number of studies have concluded that it compares favorably to a variety of conventional medications, including:

• Lipitor/Atorvastatin(cholesterol medication): A 2008 study published in the journal Drugs in R & D found that a standardized preparation of curcuminoids from Turmeric compared favorably to the drug atorvastatin (trade name Lipitor) on endothelial dysfunction, the underlying pathology of the blood vessels that drives atherosclerosis, in association with reductions in inflammation and oxidative stress in type 2 diabetic patients. [i]  [For addition curcumin and 'high cholesterol' research – 8 abstracts]

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• Corticosteroids (steroid medications): A 1999 study published in the journal Phytotherapy Research found that the primary polyphenol in turmeric, the saffron colored pigment known as curcumin, compared favorably to steroids in the management of chronic anterior uveitis, an inflammatory eye disease.[ii]  A 2008 study published in Critical Care Medicine found that curcumin compared favorably to the corticosteroid drug dexamethasone in the animal model as an alternative therapy for protecting lung transplantation-associated injury by down-regulating inflammatory genes.[iii] An earlier 2003 study published in Cancer Letters found the same drug also compared favorably to dexamethasone in a lung ischaemia-repurfusion injury model.[iv]  [for additional curcumin and inflammation research – 52 abstracts]

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• Prozac/Fluoxetine & Imipramine  (antidepressants): A 2011 study published in the journal Acta Poloniae Pharmaceutica found that curcumin compared favorably to both drugs in reducing depressive behavior in an animal model.[v] [for additional curcumin and depression research – 5 abstracts]

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• Aspirin (blood thinner): A 1986 in vitro and ex vivo study published in the journal Arzneimittelforschung found that curcumin has anti-platelet and prostacyclin modulating effects compared to aspirin, indicating it may have value in patients prone to vascular thrombosis and requiring anti-arthritis therapy.[vi]  [for additional curcumin and anti-platelet research]

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• Anti-inflammatory Drugs: A 2004 study published in the journal Oncogene found that curcumin (as well as resveratrol) were effective alternatives to the drugs aspirin, ibuprofen, sulindac, phenylbutazone, naproxen, indomethacin, diclofenac, dexamethasone, celecoxib, and tamoxifen in exerting anti-inflammatory and anti-proliferative activity against tumor cells.[vii] [for additional curcumin and anti-proliferative research – 15 abstracts]

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• Oxaliplatin (chemotherapy drug): A 2007 study published in the International Journal of Cancer found that curcumin compares favorably with oxaliplatin as an antiproliferative agenet in colorectal cell lines.[viii] [for additional curcumin and colorectal cancer research – 52 abstracts]

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• Metformin (diabetes drug): A 2009 study published in the journal Biochemitry and Biophysical Research Community explored how curcumin might be valuable in treating diabetes, finding that it activates AMPK (which increases glucose uptake) and suppresses gluconeogenic gene expression  (which suppresses glucose production in the liver) in hepatoma cells. Interestingly, they found curcumin to be 500 times to 100,000 times (in the form known as tetrahydrocurcuminoids(THC)) more potent than metformin in activating AMPK and its downstream target acetyl-CoA carboxylase (ACC). [ix]
• 
  

• Another way in which turmeric and its components reveal their remarkable therapeutic properties is in research on drug resistant- and multi-drug resistant cancers.  We have two sections on our site dedicated to researching natural and integrative therapies on these topics, and while there are dozens of substances with demonstrable efficacy against these chemotherapy- and radiation-resistant cancers, curcumin tops both lists:

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Cancers: Drug Resistant

Cancers: Multi-Drug Resistant

We have found no less than 54 studies indicating that curcumin can induce cell death or sensitize drug-resistant cancer cell lines to conventional treatment.[x]

We have identified 27 studies on curcumin’s ability to either induce cell death or sensitize multi-drug resistant cancer cell lines to conventional treatment.[xi]

Considering how strong a track record turmeric (curcumin) has, having been used as both food and medicine in a wide range of cultures, for thousands of years, a strong argument can be made for using curcumin as a drug alternative or adjuvant in cancer treatment.

Or, better yet, use certified organic (non-irradiated) turmeric in lower culinary doses on a daily basis so that heroic doses won’t be necessary later in life after a serious disease sets in.  Nourishing yourself, rather than self-medicating with ‘nutraceuticals,’ should be the goal of a healthy diet.  [learn more at Sayer Ji's new collaborative project EATomology]

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Resources

• [i] P Usharani, A A Mateen, M U R Naidu, Y S N Raju, Naval Chandra. Effect of NCB-02, atorvastatin and placebo on endothelial function, oxidative stress and inflammatory markers in patients with type 2 diabetes mellitus: a randomized, parallel-group, placebo-controlled, 8-week study. Drugs R D. 2008;9(4):243-50. PMID: 18588355

• [ii] B Lal, A K Kapoor, O P Asthana, P K Agrawal, R Prasad, P Kumar, R C Srimal. Efficacy of curcumin in the management of chronic anterior uveitis. Phytother Res. 1999 Jun;13(4):318-22. PMID: 10404539

• [iii] Jiayuan Sun, Weigang Guo, Yong Ben, Jinjun Jiang, Changjun Tan, Zude Xu, Xiangdong Wang, Chunxue Bai. Preventive effects of curcumin and dexamethasone on lung transplantation-associated lung injury in rats. Crit Care Med. 2008 Apr;36(4):1205-13. PMID: 18379247

• [iv] J Sun, D Yang, S Li, Z Xu, X Wang, C Bai. Effects of curcumin or dexamethasone on lung ischaemia-reperfusion injury in rats. Cancer Lett. 2003 Mar 31;192(2):145-9. PMID: 18799504

• [v] Jayesh Sanmukhani, Ashish Anovadiya, Chandrabhanu B Tripathi. Evaluation of antidepressant like activity of curcumin and its combination with fluoxetine and imipramine: an acute and chronic study. Acta Pol Pharm. 2011 Sep-Oct;68(5):769-75. PMID: 21928724

• [vi] R Srivastava, V Puri, R C Srimal, B N Dhawan. Effect of curcumin on platelet aggregation and vascular prostacyclin synthesis. Arzneimittelforschung. 1986 Apr;36(4):715-7. PMID: 3521617

• [vii] Yasunari Takada, Anjana Bhardwaj, Pravin Potdar, Bharat B Aggarwal. Nonsteroidal anti-inflammatory agents differ in their ability to suppress NF-kappaB activation, inhibition of expression of cyclooxygenase-2 and cyclin D1, and abrogation of tumor cell proliferation. Oncogene. 2004 Dec 9;23(57):9247-58. PMID: 15489888

• [viii] Lynne M Howells, Anita Mitra, Margaret M Manson. Comparison of oxaliplatin- and curcumin-mediated antiproliferative effects in colorectal cell lines. Int J Cancer. 2007 Jul 1;121(1):175-83. PMID: 17330230

• [ix] Teayoun Kim, Jessica Davis, Albert J Zhang, Xiaoming He, Suresh T Mathews. Curcumin activates AMPK and suppresses gluconeogenic gene expression in hepatoma cells. Biochem Biophys Res Commun. 2009 Oct 16;388(2):377-82. Epub 2009 Aug 8. PMID: 19665995

• [x] GreenMedInfo.com, Curcumin Kills Drug Resistant Cancers, 54 Abstracts

• [xi] GreenMedInfo.com, Curcumin Kills Multi-Drug Resistant Cancers: 27 Abstracts.

By: Sayer Ji, Founder,
GreenMedInfo.com

Alternative Sleep Cycles: 7-10 Hours Are Not Needed

The average person requires 7-10 hours of sleep per night according to the National Sleep Foundation. But is it possible that using different sleep cycles, where the benefits of sleep are still achieved, we can sleep less? Much less? 

Most of us are familiar with what is called a monophasic sleep cycle. This cycle is used by most people as it’s what we hear about and learn the most. For some, this cycle is practical although inefficient. 

Fact is, there are 4 other sleep cycles that can provide all the benefits of sleep, while sleeping much less. For me, this is good news as I am not a huge fan of sleeping for long periods of time. Why? Generally there are better things to do! 

Not only that but sleeping has always been something I wish I could do when I felt like it and not because I’m ‘supposed to.’ if I could spend less time lying awake at night trying to sleep, then great. So let’s learn about polyphasic sleep cycles! Unlike monophasic, where you sleep once a day, polyphasic cycles utilize multiple naps. 

The Monophasic cycle consists of various stages of sleep with REM (rapid eye movement) being the most important. A person using a monophasic cycle might go to bed at night (around 11PM), sleep for 7 – 10 hours and then wake up in the morning. Of course if one worked a night shift, timing would be swapped. Generally, it takes the body about 45 – 75 minutes to get into REM sleep which is the cycle responsible for various brain and bodily functions that are beneficial to health. Although scientists don’t understand exactly why we need sleep, it has been recognized, while observing animals, that sleep is needed for survival.

The Byphasic cycle, also called the Siesta, is the most common of polyphasic cycles as it can be viewed as the most practical for people. This cycle consists of one 5 – 6 hour sleep and one 20, 60 or 90 minute nap per day. Total sleep time is around 5.3 – 10 hours per day. In regards to health, compared to the monophasic cycle, there is now enough scientific research to show that this cycle is not only better for your health but can also lead to better moods, a decrease in stress, an increase in your ability to be altert as well as overall productivity. Some research even states this cycle can make you smarter!

The Everyman cycle, first named by Puredoxyk, is a sleep schedule consisting of one 3.5 hour core sleep and 3 x 20 minute naps spread out over the day. The cycle is designed to counteract the natural drops in our alertness as dictated by our Circadian and Ultradian rhythms. A sample schedule commonly used with this cycle is sleeping 9 – 12:30am, a 4:10am nap, an 8:10am nap, and a 2:40pm nap. Avoid having a morning core sleep (3am – 6:30am) as during these times it is unlikely you will get quality slow wave sleep because your temporary circadian REM pressure is high.

The Dymaxion cycle is said to be the most difficult as it can only be successfully used by certain people. Those with the DEC2 gene, also called ‘short sleepers,’ generally only require about 4 hours of monophasic sleep, which makes this cycle possible for them. This isn’t to say others can’t use it, it is simply unlikely it will work. There is not enough time spent in REM for most people so the cycle is tough to adapt to. The cycle consists of 4 x 30 minute sleeps throughout the day which totals only 2 hours of sleep! Some have adjusted the cycle to reflect a pattern of one 1.5 hour sleep with 2 x 30 minute naps and one 20 minute nap.

The Uberman cycle, again name by Puredoxyk, is a sleep schedule consisting entirely of 20 minute naps totalling 2 hours of sleep per day. Each nap is spaced equidistantly throughout the day. The classic method is to take 6 x 20 minute equidistant naps per day. Alternatively, people can take 8 x 20 minute naps, also spaced equidistantly throughout the day, as the extra 40 minutes each day can make a big difference. Some report that missing naps while on this schedule can result in feeling very drained and tired, so keeping to the schedule is important. This of course might be difficult depending on your schedule, so take that into consideration if you decide to give this a try. One cool note for this cycle is that many Uberman sleepers report experiencing very vivid lucid dreams. This cycle might be worth a try for those experimenting with lucid dreaming.

How will you sleep? 

When I first heard of the possibility of different sleep cycles I got excited. So for me, I am definitely going to give one of these a try. As of now I will likely start experimenting with the Everyman cycle. 

Either way you go when it comes to swapping sleep cycles, it seems the only one that requires very little adjustment of your body is the Byphasic. Each of the others will likely require a 2 week period of integration before you fully recognize the nature of the cycle. If you decide to give them a try, don’t be hasty in giving up! Feeling like a zombie after the first few days is a possibility, but with the proper adjustment things could work out. 

Keep your current lifestyle in mind before choosing a different cycle. Is it going to be possible for you to have naps throughout the day? Don’t be afraid to push your boundaries, but remember practicality. It has been said that eating healthy/clean foods helps with the adjustment process. It’s also recommended that you get a good alarm and make it your friend. When you first begin changing your cycle, you will need it to stay disciplined, so do your best to keep on track with your sleep and wake up times. When you do sleep, try to be in a dark setting. When you awaken, try to expose yourself to sunlight for a few minutes. Remember, don’t give up right away!

Sinuses & Sinusitis

What happens in your sinuses doesn’t always stay in your sinuses. In fact, it’s often the fuel that stokes airway inflammation – in other words, asthma. Fix sinus infections and you often fix the asthma.

“The sinuses in your head and lungs in your chest form two ends of the respiratory tree, connected by a network of breathing tubes,” explains Martha White, MD, research director of the Institute for Allergy and Asthma in Wheaton, Maryland, and medical editor for Allergy & Asthma Network Mothers of Asthmatics. “For reasons that we’re only beginning to fully understand, sinus infections tend to ignite asthma symptoms.”

What’s Inside Your Head?

Your nose is the gateway into a miraculous air processing complex. When you breathe in, air swirls through your nostrils into your nasal cavity – an open space lined with folds of tissue that warm and humidify the air before it travels down into your lungs. Next to your nasal cavity, like rooms off a hallway, are your sinuses, with doorways no wider than a pencil lead.

You have four pairs of sinuses, each pair like mirror images on either side of your face.

Ethmoid sinuses: Put your finger alongside your nose, with your fingertip just inside the corner of your eye. That fingertip is pointing to the ethmoid sinuses – a network of 5-10 small chambers that run horizontally front-to-back between the bridge of your nose and your eye sockets. These form the central drainage system for your sinuses – all the others drain through here. Pressure pain in the ethmoids might make you want to pinch the bridge of your nose.

Maxillary sinuses: Leaving your finger next to your nose, feel where your first finger joint hits the top of your cheekbone. That bone protects the largest set of sinuses – the maxillaries. About the size of a walnut, these chambers are connected to the nasal passages by openings at the top, so they must defy gravity to move mucus up and out. They sit so close to your upper teeth that maxillary infections are often mistaken for toothaches.

Frontal sinuses: Sitting behind your forehead, just above your eyebrows, are your frontal sinuses. These sinuses actually determine the shape of your brow – and can cause sinus headaches.

Sphenoid sinuses: You won’t be able to put a finger on these sinuses! About the size of a large grape, the sphenoids sit deep within your head, just below your brain – making an infection there all the more dangerous. Some people feel the pain of sphenoid congestion at the back of their necks.

Housekeeping and Sound Control

A thin layer of sticky mucus coats your nasal and sinus cavities, trapping dust particles, bacteria and other pollutants before they can get into your lungs. When everything is working properly, tiny hairs called cilia sweep mucus into the back of your throat where it can be swallowed and neutralized in your stomach.

Your sinuses also give sound to your voice. “As hollow areas in our facial bones, sinuses operate like the soundboard on a piano or guitar, giving resonance to our voices,” says Dr. White. “If you want to know what your voice would be like without sinuses, think of how you sound when you have a sinus infection or your nose is completely congested.”

The sinuses are formed by facial bones, so they get larger as we grow. That’s one reason sinus congestion and infection in children cause different symptoms than in adults.

Pressure Points

Sinuses become congested just like your nose does when reacting to allergens, irritants or respiratory infections: Tissues become swollen and produce extra mucus. If the cilia can’t move the thick mucus out, it begins to accumulate. Trapped mucus provides a safe haven for germs or fungi to grow. Infection sets in, causing sinus pressure and pain.

Differences in air pressure can also cause sinus pain. When your sinuses are clogged, air can’t pass in and out easily and any atmospheric changes in pressure – whether from driving through the mountains or flying in a plane – can create a painful pressure buildup.

Sinus headache and postnasal drip are the most common complaints from sinus congestion, but other conditions can also point to sinus problems, especially in children:

• Sleep disorders like snoring, nighttime cough or sleep apnea
• Sore throat or constant throat clearing
• Bad breath
• Ear pain or infection
• Toothache
• Fever
• Exhaustion

Fortunately, maintaining healthy sinuses is as simple as

1. Avoiding illnesses and allergies that cause inflammation
2. Keeping nasal mucus thin and cilia moving
3. Washing nasal passages regularly

Tame Inflammation

Inflammation causes mucous membranes lining your nasal passages and sinuses to swell up, become easily irritated and produce excess mucus – all of which put you at risk for sinus infections. To prevent inflammation,

• Minimize respiratory infections.
• Keep your immune system at its peak with a healthy diet and lots of exercise
• Wash your hands regularly
• Get your annual flu shot

Minimize allergy symptoms.

• See a board-certified allergist for accurate diagnosis and an individualized management plan
• Start allergy medications well before your allergy season and continue as directed to control runny nose or inflammation that can lead to congestion
• Consider treating hard-to-control allergies with immunotherapy (allergy shots)

Keep Mucus on the Move

If mucus is heavy and thick and cilia cannot move it up and out, mucus will accumulate in your sinuses, setting the stage for infection. To keep mucus on the move,

Stay away from smoke and air pollution.

• Smoking cigarettes, cigars or pipes – or being around others who are smoking – can damage cilia and make them unable to sweep mucus efficiently. Secondhand smoke is as dangerous as smoking itself.
• Ozone and other chemicals in the air can also damage cilia, so keep windows closed at home, school, work and in the car on bad air quality days.

Use moisture and heat to thin mucus and reduce sinus pressure.

• Apply a warm, moist washcloth to your face, eyes and nose several times a day to soften mucus and warm the air inside your sinuses, which will relieve pressure.
• Drink lots of fluids to keep your body (including your sinuses) hydrated; avoid alcohol and caffeine, which can have a drying effect.
• Inhale steam to moisten and soften mucus. Do this in the shower or create your own mini-nasal-sauna by draping a towel over your head as you lean over a basin full of hot water. (Add a few drops of essential oils for custom-made aromatherapy.)
• Keep nasal passages moist with saline (saltwater) sprays. The salt helps match the water to your body’s natural pH chemistry, but try to find sprays without BAC (benzalkonium chloride), a common preservative that many people find irritating.
• Apply moisturizing gel inside your nostrils to relieve dry nasal passages – try ones with eucalyptus, menthol or essential oils like peppermint or clove.

Shrink swollen membranes.

• Nonprescription nasal decongestant sprays will reduce swelling in nasal passages, allowing mucus to flow more easily. They should never be used for more than 3-5 days because long-term use can actually increase congestion.
• Over-the-counter decongestant pills, capsules or liquids relieve nasal swelling and pressure but do not treat the cause of inflammation.
• Prescription nasal corticosteroid sprays will reduce nasal inflammation and swelling caused by allergies or polyps (tissue growths that can block nasal passages). It will take 4-5 days of use for them to reach full effect; then they should be used daily as directed.

Wash, Rinse, Repeat

A saltwater rinse for the inside of your nose will shrink swollen membranes, improve airflow and open sinus passages. Studies show that a mixture of concentrated salt water and baking soda (bicarbonate) helps the nose work better and move mucus out faster. Buy a nasal wash kit or premixed solution at pharmacies and allergy supply stores or make your own. (See recipe below.)

You will need a bulb syringe or ear syringe (available at most pharmacies), a large medical syringe (30cc) or a Water Pik® with a sinus irrigator tip. Some people use a neti pot, which is like a teapot with a long spout.

Fill your rinsing device with the saline solution.

Stand over the sink or in the shower and squirt the mixture into your left nostril, aiming the stream toward the back of your head, not the top. (Don’t inhale!) Tilt your head forward, touching your chin to your chest to allow excess solution to drain out of your nose. If it drains into your mouth instead, simply spit it out. Ideally, the solution squirted into the left nostril will swirl around the back of your nose and come out the right side. Relax – it really won’t make you choke!

Repeat the process with the right nostril. Continue alternating nostrils several times until you run out of solution.

If you notice a mild burning sensation in your nose, reduce the amount of salt.

For children: You can put the solution into a small spray container, like a saline spray bottle. Squirt it several times into each side of the nose. The child should not lie down; it’s easier and more comfortable to do when sitting or standing.

Nasal Wash Recipe

• 1 cup distilled water
• 1 teaspoon “pickling/canning” salt or Kosher salt (avoid using table salt, which has unwanted additives, such as iodine); use ¼ teaspoon for children.
• 1 pinch baking soda (pure sodium bicarbonate)

Carefully clean and rinse a glass jar, then fill with 1 cup distilled water. Stir in salt and baking soda. Store at room temperature up to one week.

A sinus headache does not necessarily mean you have an infection requiring a doctor’s care or prescription medication. Many cases of sinusitis will clear up by themselves within a week, especially if you follow the self-help treatments recommended here. If symptoms continue, however, it’s time to see a physician.

The American Academy of Otolaryngology-Head and Neck Surgery (AAO-HNS) recommends adults see a doctor if any three of the following symptoms persist for 10 days or longer:

• Facial pressure or pain
• Headache pain
• Congestion or stuffy nose
• Thick, yellow-green nasal discharge
• Low fever (99˚-100˚F)
• Bad breath
• Pain in the upper teeth

Your physician will make a treatment decision based on how long you’ve had your symptoms and how often they tend to occur.

Not all cases of sinusitis require medication. Antibiotics will treat bacterial infections, but many sinus infections are caused by viruses instead. If your healthcare provider prescribes an antibiotic, continue taking it for the full period of time prescribed, even if you feel better within a few days.

Sinus symptoms that last 12 weeks or longer or recur 4-6 times during the year indicate chronic sinusitis, which often requires more complex treatment than short-term cases. Your doctor may use a CT scan or endoscope to check for a fungal infection or for polyps or structural abnormalities that are blocking your sinuses.

Young children have immature immune systems and are more prone to infections of the nose, sinus and ears, especially in the first several years of life.

Symptoms that may indicate your child has a sinus infection include:

• A “cold” lasting more than 10-14 days, sometimes with a low-grade fever
• Thick yellow-green nasal drainage
• Postnasal drip, sometimes leading to or exhibited as sort throat, cough, bad breath, nausea and/or vomiting
• Headache, usually in children age 6 or older
• Irritability or fatigue
• Swelling around the eyes

Simple Sinus Care

Taking care of your sinuses will help eliminate sinus infections that can cause asthma flares. You can prevent most sinus problems by avoiding illnesses and allergies that cause sinus inflammation, keeping nasal mucus thin and cilia moving and washing your nasal passages regularly.

Talk with your medical care team about making these steps part of your asthma and allergy management plans.

First published:  Allergy & Asthma Today, Volume 6, Issue 2

Updated:  February 2009