Multiple studies have found a correlation between insufficient sleep (six hours or less) and an increased risk of cancer. I do not believe in a one-size-fits-all approach to health. As you read this article, you will have the chance to make individual decisions of what will work for you. Here are some things I would recommend to move toward a greener, healthier life: You can do this through a simple blood panel test with your doctor or yourself, by sending in a swatch of your hair and having it analyzed by Doctor's Data or The Great Plains Laboratory. Also, The Silent Spring Institute has a DeTox Me Action Kit that can detect the presence of the ten most common household chemicals that can accumulate in your body. If you find that you have toxins, talk to your doctor, or find one who knows the proper protocol for chelating and detoxifying. Chelating will help get rid of these unwanted metals but can also strip away the good ones, so if this is something you want to do, please do it under the supervision of a doctor or other practitioner who can keep a watchful eye over you as you go through this process. DNA plays a key role on how your body handles environmental stress. As Murray Clarke says, from the field of epigenetics which studies the effect and impact of the environment on our inherited DNA, we now know for certain that at any point in time in any child's or adult's life, their current state of health is the sum result of the DNA they were both born with, how their immune system has developed since birth, and how and what their body and DNA has been exposed to in the environment. Epigenetic research now also shows that a person's exposure to metals like mercury will not only impact their current state of health but can also directly change their DNA genome, meaning that now the parents' DNA has been altered by their exposure to environmental toxins and this transformed and impaired DNA may then be passed on to their offspring. Conclusion: On a one-to-one basis I can hear and understand the other person, but if other noise sources are added I do not clearly understand what's being said. Basically, we can hear, because otherwise we would not be able to understand the other person in a one-on-one interaction. We find it difficult to focus on a single source when we have multiple sources of noise occurring at the same time. Why this is and how we can learn to hear others better even when there are multiple sources of noise will be explained in the following articles. By listening, we want to understand--what are we hearing? We listen to one another, and we listen to ourselves. We want to understand in ourselves what the world out there is telling us. This is a very complex process, by which many aspects of our senses interact and work together. Aspect: Sight, viewpoint, perspective;

The structure of the ear that enables the hearing process is summarized as follows: If you experience strong physical sensations, see article 50. We are not trying to change or get rid of any sensation. We are practicing allowing it to be there (since it already is). Sometimes we may need to adjust our position or scratch the itch and that's okay. We acknowledge its presence and make a conscious decision to scratch it. This is very different from the usual unconscious itching that we do to relieve a discomfort and make it go away. OPENING TO SOUNDS We can't always control the sounds around us, and although some may be pleasant, there will probably be some that are not. Drilling outside your window, a noisy neighbor's constant partying. But it is often the story we create around the noise that causes more suffering than the noise itself. The most important thing was that I'd stopped running. I finally realized that I couldn't win this war if I kept running from my battles, and this was a war I absolutely needed to win, not just for me but for everyone around me. Look: you and I both know that the truth can be very scary. Sometimes it's just much easier to live with a difficult situation, one that is slowly draining us of everything we're made of, than to see things exactly as they are and commit to doing the work to get out of that situation. That's exactly what I was doing when I was bouncing from practice squads to arena football to leagues that never got off the ground. Rather than face the reality that was forcing itself on me, I ran from my battle. This was something I didn't want to see, couldn't let myself see. If I acknowledged that my football life was over, I was afraid that I wouldn't have a life at all, because my significance, my identity, and my confidence were all wrapped up in football. Without football, who would I be?

I was putting my life on hold to pursue a passion I no longer actually felt. One of the functions of sleep is to clear away metabolic waste that develops between brain cells. With insufficient sleep, this waste builds up, impairing cognition and increasing the risk of Alzheimer's disease. And we're not just hurting ourselves when we don't get enough sleep: in the United States, sleepiness leads to 1. All of the global and historical research on sleep confirms that in order to function at our best and healthiest, we need between seven and nine hours of sleep per night. fooling yourself if you think you can function just as well with less, say sleep scientists. While a tiny percentage of the population carries a rare gene enabling them to thrive on fewer than six hours a night, that number, says Dr Thomas Roth of Henry Ford Hospital in Detroit, expressed as a percent of the population, and rounded to a whole number, is zero. In our hectic, high-speed lives, it's easy to fall into the trap of thinking about sleep as lost or wasted time. The science shows this couldn't be further from the truth. The activities of our sleeping brain--sorting and storing memories and information, constructing intricate webs of association, repairing cells, and maintaining the systems responsible for our mental and physical health--are the very functions necessary for getting the most out of our waking hours. Even a soul submerged in sleep is hard at work and helps make something of the world. The science of epigenetics now fully places into perspective how this worldwide exposure to all sorts of man-made and industrial toxins and pollutants is not only affecting everyone's current state of health but is also changing the human genome and compromising the integrity and health of the DNA of the next unborn generation. You want someone who knows the proper protocol for this so that the mercury doesn't leak into your bloodstream by accident. This might mean saying goodbye to those people around you whose toxic behavior might be affecting you more than you care to admit. When I started my health journey with Murray, I became fascinated by the different healthcare approaches that focused on the causes, not the symptoms, of a disease. Below is a list of the different types of healthcare practices so that you can decide which one (or ones) may be right for you. Over the last several years we have seen the terms of functional or integrative medicine being introduced into the medical lexicon. Medical doctors have begun to educate themselves on modalities and methods outside of the customary confines and limited pharmaceutical approaches of allopathic medicine. These doctors are now beginning to utilize and integrate these other modalities from the fields of naturopathic, nutritional medicine, acupuncture and herbal medicine and in this way are providing a more comprehensive and holistic diagnosis and treatment model. There are three primary kinds of herbal medicine: Chinese (diagnoses the underlying condition based on symptoms and observation of the tongue, pulse, and physical and emotional characteristics);

Ayurvedic (diagnoses the condition based on symptoms, body measurements, diet suitability, digestive capacity, physical fitness, features, and age), and Western (diagnoses based on presenting physical symptoms and history). Information in the form of sound waves and vibrations coming from an outside source meet our anatomical organ of hearing. The ears act as a shell that receives sound waves and directs them inward, to the ear canal. There, the sound waves strike the eardrum, causing it to vibrate. Connected directly to the eardrum are the three smallest and hardest bones found in this structure: the hammer, the anvil, and the stirrup. These structures pass the movement through the inner tubes to the cochlea. Here, waves are triggered by changes in pressure, which in turn set the hair cells in motion, like wind moving the tops of the trees in the forest. The first stop is the brain stem, so as to respond quickly if necessary. From there the stimulation goes into different areas of the brain. The path of sound (ie, information) traveling from the ear to the brain, a complex path of signal transduction. The circles with dots represent clusters of nerve cells, in effect a data center where information in the form of sound is first evaluated and processed. Making sounds the focus in meditation is one way we can practice being with all sounds--that is, changing our relationship to them so we can allow them to be there--even the ones we don't like. The Practice Take your seat (see article 46). Spend a few minutes watching the breath and body (see articles 52-57). Then widen your awareness to include sounds--any sounds--that come your way. They may be far away or perhaps close by, or even internal sounds from within the body. There is no need to hunt for them but simply allow the body to pick up and receive sounds as if it were a radar. Notice when a sound is judged good, bad, or neutral. Be curious about how sound affects you in the body--perhaps making you start or wince, or even experience an overall softening.

Notice when you begin to create a story about a sound--and also notice the accompanying physical manifestations of that narrative. And this was turning me angry and dark. But the truth was--and this is true for all of us--no matter how fast I ran, my reality was never going to get farther away. Your reality always keeps pace with you. Even while I was in the middle of this turmoil, I had some idea that running wasn't going to help. But I was so afraid of acknowledging that my football career was over that I convinced myself it was better to keep running. And I kept thinking about some practical issues: How was I going to provide for my new family if I didn't have football as a source of income? Looking back now, I can see that I was just delaying my healing, delaying my purpose, delaying my true identity. At the time, though, running truly felt to me like the only choice, but my life had become a complete mess because of it, and it was affecting everything and everyone around me. Anthony was dead and my son was nearly two, and that's when I finally realized that doing what I was doing wasn't okay anymore. My son was one of the few bright lights in my life, and I had to face up to my situation if I was going to create a good future for him. Make a point to go to bed and wake up at the same time every day. Sleeping in on weekends won't counteract sleep loss during the week (unfortunately, scientists say there's no such thing as making up sleep), and doing so may even make it harder to get up on Monday morning. If you need a reminder, consider setting an alarm for bedtime as well as when you wake up. Exercise, but not before bed. Aim to get at least thirty minutes of exercise a day, but avoid working out two to three hours before you plan to go to bed, since that can make it harder to fall asleep. Stay away from caffeine, nicotine, and alcohol before bed. The stimulating effects of caffeine can take up to eight hours to wear off, so avoid drinking caffeinated beverages in the afternoon or later. Nicotine is also a stimulant known to disrupt sleep. And while we may think of a nightcap as a sleep aid, drinking alcohol before bed can prevent sleepers from entering into the deeper stages of sleep that are necessary for meaningful rest.