Every year, we’re being bombarded with new electronic devices. Not only are they confusing for many of us to use, they’re contributing to a host of health problems as well. It turns out that products that appear to be beneficial are actually harmful.

For example, type-2 diabetes is on the rise. And you can blame this in part on the light coming from your iPad or Kindle. Or watching TV or playing games on your computer before going to bed at night. It doesn’t take a lot of exposure to light, either. A study out of the University of Southern California found that exposure to light from these electronic devices for just two hours can reduce your melatonin levels by 22%.

In fact, exposure to any source of artificial light at night can interfere with your melatonin production and prevent you from getting a good night’s sleep. Melatonin, as you may remember, regulates your inner clock and affects your sleep patterns. Getting enough undisturbed sleep is vital to your health.

Exposure to artificial light at bedtime may also explain why your memory may not be what it used to be. Or why your blood sugar levels are too high and you’re inching towards type-2 diabetes.

Whatever is causing your sleep disturbances also can make you put on weight. Obesity is not just caused by your diet and activity level. You may be overweight because you’re not sleeping long enough or deeply enough. Sleep loss has been associated with decreased glucose tolerance, insulin resistance, and a prediabetic metabolic state. Both too little sleep and poor quality sleep have been linked to obesity in people of all ages.

Metabolic syndrome

We’re now seeing studies that show a direct link between sleep loss and the body’s ability to metabolize glucose, control the amount and kind of food you eat, and maintain a supply of good energy. These are all risk factors for metabolic syndrome.

You have metabolic syndrome if you have at least three of the following conditions: Excess tummy fat (an apple-shaped middle), high triglycerides, low HDL (healthy) cholesterol, high blood pressure, and high fasting blood sugar. Proper sleep patterns are critical for healthy metabolic function, and artificial light affects your sleep.

This makes sense. Our ancestors lived close to nature. They woke up with the sun and went to sleep at nightfall. We stay up hours past sunset, upsetting our circadian rhythm (our sleep-wake cycle) and upsetting our production of melatonin.

We tend to ignore our body’s circadian rhythm and spend hours before going to bed reading books on our Kindle or watching TV. The bright artificial lights we turn on to read by at night are suppressing melatonin production, the very hormone we need to be making at night. Reduced melatonin production keeps us from getting a good night’s sleep. And it contributes to our weight gain as well.

Sleep your fat away

You need at least seven hours of sleep at night to reduce inflammation and lower your risk for chronic illnesses like cancer and diabetes. Insufficient sleep decreases leptin, a hormone that regulates fat. It also increases ghrelin, a hormone that tells you that you’re hungry. So if you sleep seven or eight hours a night instead of four to six, you’ll make more hormones that promote weight loss.

In a study published in the International Journal of Obesity, toddlers who slept less ate more and were at an increased risk of becoming overweight. The researchers suggest that these shorter sleeping patterns upset the regulation of these same appetite hormones.

Protect your heart and brain

Sleeping is good for your heart and brain, as well. In a ten year study of more than 86,000 women from 50-79 years of age, those who slept less than five hours or more than ten hours had a significantly higher incidence of heart disease and stroke. This was the first study to investigate sleep duration with insomnia in relation to the risk of heart disease and stroke in postmenopausal women. It’s the three bears’ story all over again: you don’t want to sleep too much or two little – but just the right amount.

Solutions: From a poor to a good night’s sleep

Today, many people have either a smartphone or a tablet. These electronic devices are becoming so easy to use and so affordable that it’s become common to read a book or magazine on a tablet when you’re in bed. The problem is the amount of light exposure in any of these devices can interfere with your melatonin production.

There are, however, solutions. Dim your smartphone or tablet brightness setting, and hold the device at least 14 inches from your face. This will reduce its ability to interfere with your melatonin secretion and allow you to read at night and still get a good night’s sleep. If you’re reading by the light of an ordinary lamp, dim the light in your room for an hour before bedtime. Then increase your exposure to bright lights in the morning. Morning light therapy is as important in regulating melatonin as lowering your exposure in the evening.

Morning light therapy significantly increases your total and nocturnal sleep time and significantly decreases daytime sleep time by regulating melatonin production. Studies show that morning bright light is a powerful synchronizer that can normalize disturbed sleep. This makes the morning an ideal time to be on your computer, reading with a bright lamp, or taking a walk if it’s bright outside – without sunglasses.

Keep your bedroom as dark as possible. If necessary, cover your eyes after you’re through reading. For a few nights a month, moonlight slips into my bedroom and I’m not able to keep the room completely dark. So I wear a blindfold for those nights.

Next, take a sleep formula. Numerous amino acids, herbs, and minerals can help you sleep. I like Pure Sleep from Advanced Bionutritionals, which includes honokiol from magnolia bark. It’s an ingredient in Chinese Traditional Medicine for sleep disorders. You can order Pure Sleep by calling 800-791-3395.(Don’t forget to use offer code WH8214 when ordering.) This supplement comes with a full money-back guarantee. I use it nightly, and it gives me seven to eight hours of uninterrupted sleep.

I also wear the Sleep Bracelet I discovered a few years ago from the Philip Stein Company. It contains a disc that produces stress-reducing frequencies that improve sleep. Time and again, I notice that I sleep better when I wear it than when I forget to put it on. In a randomized, double blind, placebo-controlled study, 96% of participants who wore this bracelet at night had improvements in their sleep. So have my friends and patients who tried it. The Sleep Bracelet is available at (855-533-3939) or through its website, www.philipstein.com.

I have found the combination of Pure Sleep and the Sleep Bracelet works better than any one product alone. Try them separately or together and let me know which helps you sleep best.

Melatonin affects your sleep patterns and related health problems. Next month, I’ll discuss some other consequences of melatonin deficiency, and explain how supplemental melatonin can correct them.

International Journal of Obesity, March 2014.

Liebert, Mary Ann. Inc./Genetic Engineering News. “A Woman’s Risk Of Heart Disease May Be Increased By Insomnia And Disrupted Sleep During Menopause.” Medical News Today. MediLexicon, Intl., 13 May. 2013. Web. 14 May. 2013. <http://www.medicalnewstoday.com/releases/260386.php>

[email protected], “Are Smartphones Disrupting Your Sleep?” Mayo Clinic Study.

Schmid, Sebastian M., Manfred Hallschmid, and Prof Bernd Schultes. “The metabolic burden of sleep loss.” The Lancet Diabetes & Endocrinology, March 2014 DOI: 10.1016/S2213-8587(14)70012-9s.

How Many Doctors Do You Need and What Kind?

Who makes the decisions about your health care? Who determines whether or not you get a yearly flu shot or how often you should get a mammogram – if at all? Who do you ask for information on the pros and cons of taking an aspirin a day? Or, more importantly, whom should you consult with if you get a diagnosis of a chronic illness like cancer, hypertension, or osteoporosis?

Should you talk first with your primary care doctor? Or begin with the recommendations of a specialist? Would an acupuncturist, knowledgeable in Traditional Chinese Medicine (TCM), be more appropriate? Your options can be endless – and confusing.

Most people don’t question their care or look for the best treatments for their conditions. Consequently, they don’t get the best quality care, and they often don’t get the outcome they want. What it boils down to is this: Having one doctor is no longer enough. You need a team of health practitioners to draw from to cover all aspects of your health. And you need to gather your team together before you need them.

This team may change as your health changes. But don’t wait. Good doctors’ practices fill up. If you wait too long, the doctor you want may not be available.

You also need health care professionals who are willing to communicate with one another. And with you. At the same time, you need to be willing to ask each potential provider enough questions to make informed choices.

So many people I have talked to feel overwhelmed with the amount of information and types of health care that are available. And they’re confused with conflicting data – both on the Internet and from various health care providers. Often, out of frustration, they turn all of their medical decisions over to their primary care doctor thinking that he or she should take total charge. Not necessarily. She may organize and monitor your care, but she’s not necessarily the best person to be in charge.

Each kind of practitioner tends to offer a point of view that’s based on his or her training and experience. They are not omniscient. At best, they’re knowledgeable and compassionate. And willing to share their information with other health care practitioners whose information may differ from theirs.

Put your team together before you need it

Since you don’t necessarily know which kind of health practitioner you will need in the future, begin today to gather together the best people you can find into your personal health care team. To know which kinds of practitioners you need to include, look at your family history as well as your own health.

Begin with your primary care doctor. Basically, you want someone with an open mind who’s willing to talk with the various practitioners on your team. Head your team with the most open-minded doctor you can find who communicates well with others. You need this person to monitor your condition and make sure that there are no contraindications in the advice they give you.

You want a personal advocate on your team who can be with you and take notes during any appointments where complicated or scary information are discussed. This can be a spouse, partner, or a good friend. This person doesn’t need to be at every meeting, but there are times when you may want them there.

Next, take a look at your current health to identify other practitioners for your team based on your past and present health. I have chronic back pain from an old automobile accident. And two years ago, I broke a leg in a freak accident. I’ve found over the years that I get relief with osteopathic or chiropractic adjustments, exercise, and heat. So I’ve added an osteopath to my team, and go regularly to the gym where I take stretching classes and Pilates.

I learned years ago that when Western medicine does not have an answer to a health problem, looking at it from an Eastern point of view can be helpful. Eastern medicine is based on balance. Western medicine looks at symptoms. I want my treatments to include both. So I have an acupuncturist on my team.

We all have different conditions that may need the support of a health care practitioner either now or in the future. Look at your family’s health history, and your own, to identify which other members to include on your team. If you smoked in the past and get pneumonia during flu season – or if you have the beginnings of COPD, you’ll want to consult a pulmonologist. If breast cancer runs in your family, you may want to work with a nurse practitioner or oncologist for preventative information, and explore your options with natural hormones, diet, and anti-inflammatory supplements.

And a knowledgeable nutritionist or dietician can be a valuable asset for information on detoxification and anti-inflammatory diets for anyone with any health concerns.

Ask for what you need

We’ve never before been so responsible for our own health and treatments. It’s overwhelming, but like it or not, it’s necessary. I notice that the people who do the best keep looking for solutions even when their health care providers say there are none. They get second and sometimes third opinions whether or not their insurance will pay for them. And these opinions come from practitioners with different points of view.

Think about the kind of information you either need now or expect to need in the future, and begin asking friends, family, and doctors for the names of the best practitioners they know. Then ask these practitioners for a five-minute interview
in person or by phone to see if they might work well on your team. The worst time to find a doctor is after you have a new diagnosis and feel emotional and scared.

There are a number of steps you can take to methodically gather reliable information to help you make the best decisions about your health care – both in general and specifically tailored to your condition. They’re described in detail in Dr. Melissa E Clarke’s book, Excuse Me Doctor! I’ve Got What? Taking ownership of your health and making health care reform work for you (Xlibris 888-795-4274).

For preventative measures on everything from Alzheimer’s and heart disease to high blood pressure and pain, read my past newsletter articles. They’re available to all current subscribers at no cost on the Internet. Many subjects also are covered in my book 456 Most Powerful Healing Secrets (800-610-2107). Complete information on osteoporosis prevention and treatment may be found in my new e-book The Calcium Hoax (800-610-2107). If you don’t have a computer, ask a friend to help you download and print it. It will answer all your questions on the subject.

News flash! Doctors often don’t know

I’ve had friends in the medical community for 30 years, and I’ve heard them admit at times that they don’t know how to help a particular patient. We expect our doctors to be all knowing, especially when they have an outstanding reputation. But they’re not. You may not want to be responsible for making your decisions. But you are.

Now, with the Affordable Care Act (ACA), you have to take charge of your health. What does this mean? It means that you need to get health insurance if you don’t already have it, know the state of your health, take your medications and supplements, follow up with visits to your doctor, choose your therapies and their providers, and make your way through a complicated disease-care system.

What it boils down to is this: having one doctor is no longer enough. And you need to gather your team together before you need them. This team may change as your health changes. But don’t wait.

What Can You Drink If You Don’t Drink Milk?

Many people either want or need to avoid drinking milk. Some may be lactose intolerant and get gas or diarrhea from dairy. Others may be on a vegan
diet and choose to omit all animal products for health or ethical reasons. Or they may have an allergy to cow’s milk – the most common food allergy in children – that has carried over into adulthood.

Whatever the reason, there’s nothing like milk. Nothing with the same nutrient profile or taste as the dairy from cows. But there are plenty of substitutes to choose from. They’re lining the shelves in health food stores and groceries, as well as some big box stores like Costco and Walmart. They even call many of them “milk,” but they’re not. And they’re not all the same.

Some are better for you than others. Let’s look at the most popular ones and see which may be your best option.

Soymilk is the most popular substitute for dairy. It contains a similar amount of protein as cow’s milk, but less than almond milk. While it’s naturally low in calcium, soymilk is often fortified with calcium, as well as vitamins A and D and riboflavin, making many of its nutrients similar to dairy. If it’s flavored or otherwise sweetened, it is higher in carbohydrates than dairy.

If you are using soymilk instead of dairy, you should be aware that it is high in isoflavones – estrogenic compounds. For many years, it was thought that the plant-based estrogens in soy increased the risk of breast cancer. Actually, more recent studies have found the opposite is true. The phytoestrogens in soy milk can prevent heart disease and lower your recurrence of breast cancer. They also frequently decrease hot flashes. Just don’t give them to infants or children – especially boys. They have feminizing qualities and can increase the size of their breasts in their formative growing years.

Most soy is genetically modified (GMO). We don’t have the final word on their dangers, but many of us are suspicious of this. To avoid GMO soy products, just make sure they’re either marked “non-GMO” or are organic.

Almond milk is made from ground almonds, water, and a sweetener. It tastes more like cow’s milk than other beverages, and it’s a dairy substitute you can bake with. Other nut “milks” are made from cashews, hazelnuts, and walnuts. All contain more healthy fats than dairy. Almond milk is higher in calcium, but lower in protein than either dairy or soymilk. If you’re getting enough protein from other sources, almond milk may be an excellent choice.

Rice milk is favored by people with multiple allergies, because of its hypoallergenic qualities. But it’s extremely high in carbohydrates, even when it’s unsweetened. This beverage is made from boiled brown rice, brown rice syrup, and brown rice starch. Some, but not all rice milks are fortified with calcium because it’s naturally low in this mineral. It’s also low in protein. Don’t use rice milk as a substitute for soy or dairy products in cooking or baking. It’s too watery and won’t give you the rich taste of dairy. You can find organic rice milk if you’re avoiding GMOs.

Coconut milk is my personal favorite. Its taste comes closest to cow’s milk. It has a silky richness that has the taste and feel of dairy because it is low in sugars, and contains saturated fats. This is not a bad thing. Read my article on the health benefits of small amounts of saturated fats in my March 2014 issue if you want more information. The fats in coconut milk and other nut products won’t cause you to gain weight, either, so use it freely in cooking, on cereal, or in smoothies. I use it to make a quick meal by cooking vegetables in coconut milk that’s spiced up with a Thai curry sauce. Coconut is low in protein and calcium, so boost your intake of these nutrients whenever you’re using it.

NUTRITION DETECTIVE

This Popular Herb May Not Be Safe for You to Take

It’s the most often-used alternative treatment for depression in this country, but don’t look for it in France. It’s been banned there. And soon it will include a warning on its label in Japan, Canada, and the UK. Yet in this country, you can buy it in most health stores and on the Internet without a warning or a prescription.

The herb is St. John’s wort.

The problem isn’t with the herb itself. It happens to work wonders for depression in many people. The danger is in its interactions. Just because you can buy St. John’s wort legally doesn’t mean it’s safe to use if you’re taking blood thinners, chemotherapy, or blood pressure medications. St. John’s wort can affect the effectiveness of these and other drugs.

Researchers at Wake Forest Baptist Medical Center recently collected information from 1993 to 2010 and found that 28% of the time people used St. John’s wort it resulted in harmful combinations. Unfortunately, many doctors are unaware of these dangers. One of them is serotonin syndrome – a condition that can cause high levels of serotonin (the “feel good” chemical) to accumulate. The consequences of this combination can be fatal.

If you’re using St John’s wort and any other herbs, vitamins, or supplements, see your pharmacist immediately and make sure there are no dangerous interactions among them.

Other drugs and supplements may also have undesirable interactions. You’d be wise to bring everything you take to your pharmacist and make sure they not only work, but they’re safe, as well.

Davis, Scott A., Steven R. Feldman, and Sarah L. Taylor. “Use of St. John’s Wort in Potentially Dangerous Combinations.” The Journal of Alternative and Complementary Medicine, 2014; 140623135005002 DOI: 10.1089/acm.2013.0216.

LETTERS

Q: Several members of my family, including myself, are afflicted with celiac disease, and I was wondering if there is any supplement that can help combat the effects of eating foods containing gluten. A gluten-free diet does work for me. But since gluten-free foods are more expensive, purchasing a supplement could offset the costs. I have tried an over-the-counter pill, which seemed to work, but I’m not sure about the long-term effects of using it. – L.S., e-mail

A: There are supplements that contain the enzyme that digests gluten. The problem is, if you have celiac disease, these supplements may not be able to digest all the gluten in any food. And even a tiny amount can cause a problem for celiacs.

Some of these problems include leaky gut syndrome, where the intestinal lining is damaged and digestion is impaired.

Others affect your mental health. A recent study found that when celiacs eat gluten, it can cause brain fog and cognition problems. Attention and memory often improve when celiacs eliminate gluten. This is why I suggest that you
aim for a 100% gluten-free diet and take an enzyme like GlutenEase by Enzymetica, when you’re not positive that a food is gluten-free. These enzymes are available on the Internet and in many health food stores.

You mention the added expense. Gluten-free foods do not have to be expensive. The ones that are frequently highly processed foods like bread, pasta, and cookies won’t make you healthy. And they make you crave more gluten products. You need to avoid these anyway. The more you eat whole, unprocessed foods, the easier it will be to stay gluten-free.

Lichtwark, I.T., E.D. Newnham, S.R. Robinson, S.J. Shepherd, P. Hosking, P.R. Gibson, and G.W. Yelland. “Cognitive impairment in coeliac disease improves on a gluten-free diet and correlates with histological and serological indices of disease severity.” Alimentary Pharmacology & Therapeutics, 2014; DOI: 10.1111/apt.12809.

Q: I just found out that I’m at risk for type-2 diabetes, and my doctor wants me to exercise. I admit that I’m a couch potato and don’t know what kind of exercise I need to do, how often, and for how long. I need something that’s do-able and inexpensive. If it takes too long or costs too much, I won’t do it. That’s the reality. – J.S., Reno, NV

A: I’ve got good news for you. Walking costs nothing, and studies show it’s effective in controlling blood sugar in older adults. What’s more, it doesn’t have to take a lot of time. A new study in Diabetes Care took a group of inactive seniors and had them walk each day for different amounts of time. Some of them walked once a day for 45 minutes either in the morning or afternoon. The others walked just 15 minutes after each meal, three times a day.

The researchers found that walking in the afternoon for 45 minutes was not as effective as walking for the same amount of time in the morning. The best blood sugar control of all, however, occurred with those people who took shorter walks after each meal.

If you have no place where you can easily walk after eating, walk around your home. Eventually, you may want to buy a treadmill. Used treadmills are usually available through local newspapers.

Diabetes Care, June 13, 2013.