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Benefits of Music, To Vape or Not to Vape (Part 2), & Ditching Diet Soda

Episode 2:  Show Notes

Welcome to Breaking Thru Health Barriers. This is your host Dr. Terri Wenner bringing you wisdom, wit & encouragement for healthy living. I am an educator, a registered nurse, a podcaster & a blogger and I’m so glad you decided to listen in today. This is Episode two where we will be finishing our discussion on Vaping & E-cigarette use,  considering whether it may be time to Ditch your Diet Soda & discussing some of the Health Benefits of Music.

Part 1:  Vaping (Part2)

We started discussing research on vaping in the last episode, but I wanted to discuss what else does the research say? It’s a little challenging to figure this out.  An article in Science News from Feb 2016 cites that Vaping is linked to a host of new health risks. Regardless of the nicotine content, vaping involves inhaling chemicals.This next bit of information I found almost amusing.

  • There is a website called StillBlowingSmoke.org that attempts to inform the public of the risks of vaping. They propose that there is a conspiracy of silence on this issue of vaping & we need to wake up.
  • However, there is also a website called NotBlowingSmoke.org that was created as a rebuttal for the StillBlowingSmoke.org website.  This website claims that the research is misleading due to ulterior motives such as profits gained from vaping products.

It’s going to be important to keep an eye on new research that comes out on this topic.

The final area we need to discuss on vaping is new legislation that some of the concerning research has brought on.
a.    We have both federal & state regulations to discuss.
b.    Federal- the FDA’s Facts on New Tobacco Laws is a great place to start.

  • It extends the FDA’s regulatory authority to all tobacco products, including e-cigarettes—all cigars, hookah (also called waterpipe tobacco), pipe tobacco, nicotine gels, and dissolvables that did not previously fall under the FDA’s authority.
  • It requires health warnings on roll-your-own tobacco, cigarette tobacco, and certain newly regulated tobacco products and also bans free samples. The new rule also restricts youth access to newly regulated tobacco products by: 1) not allowing products to be sold to those younger than 18 and requiring age verification via photo ID; and 2) not allowing tobacco products to be sold in vending machines.
  • Obviously, these laws have implications on manufacturers, distributors & importers. We don’t have time to get into that information today, but information is available on the FDA site & a link will be in the show notes.

Important Dates:

  • New Laws are Phasing in Between Aug 2016 & Aug 2019 – over a 3-year period.
  • The first round went into effect on Aug 8, a second round on Aug 31. We have more coming on December 31, 2016 too.  See the link if you want to see the details.
  • State – While I’m not a huge fan of Wikipedia- I do it serves the purpose of providing you quick access to information for unofficial purposes. All 50 states seems to have different regulations.

Interactive Map

There is also an interactive map & a pdf document available online created by the Tobacco Control Legal Consortium- Public Health and Tobacco Policy Center. It includes E-cigarette regulations for all 50 states through June 15, 2016. A link will be provided in the show notes.

Dr. Terri’s Heath Tip & Challenge of the Week

I started drinking Diet soda as a slightly overweight high school student in about 1983.  And I drank it regularly until 2013 when I became convinced it was doing me more harm than good (That’s 30 years).  I had believed that having fewer calories was a good thing, so I always chose diet soda over regular soda or juices that had more calories.

As soon as I stopped drinking the diet soda, I started losing weight to the point where people noticed within a few weeks.  I would get stopped in the hallway or in the restroom and people would tell me they could see a difference. And they all wanted to know what I was doing to lose the weight.
The research is showing a positive correlation between drinking diet soda and having negative health consequences.

A 2015 study by Fowler, Williams & Hazuka studied older adults and found a relationship between diet soda intake and increased waist circumference (that expanding middle we all hope to avoid).
A post by the Health.com website provides 10 reasons why you should give up diet soda. A link is provided in the show notes & is worth checking out. There are 2 that I think are worthy mentioning today.

1.     It Confuses your Body.

Artificial sweeteners have more intense flavor than real sugar, so over time products like diet soda dull our senses to naturally sweet foods like fruit.

Things that used to taste sweet to you, no longer do.  And you start to choose foods that have overly intense sweetness.I found this to be true, especially with my choices in spaghetti sauce & pizza sauce.

2.    It could lead to weight gain, not weight loss.

Diet soda is calorie-free, but it won’t necessarily help you lose weight. Researchers from the University of Texas (the Fowler study I just mentioned) found that over the course of about a decade, diet soda drinkers had a 70% greater increase in waist circumference compared with non-drinkers. And get this: participants who slurped down two or more sodas a day experienced a 500% greater increase. When you know you’re not consuming any liquid calories, it might be easier to justify that double cheeseburger or extra slice of pizza.

Challenge of the Week

Is to take a look at how much Diet Soda you are drinking in a day/week/month.  Is it more than you really need?  Considering cutting back or even eliminating diet soda from your routine.
I won’t tell you that I never drink it.  Sometimes it is a treat that I enjoy or the best choice out of what is available.  But we no longer keep it in our home and drink it daily.

Crank Up the Tunes:  The Health Benefits of Music

I love music and have so many good memories of music over the years.  I’m sure you have some wonderful memories of music too.  Come on a trip down memory lane with me.

  1. My first real memories of music are from school.  I remember singing in choirs, school plays, singing in church, taking piano & organ lessons, I even performed a few solos, and played the church organ for a while.
  2. But the real fun was when I got to choose the music I listened to outside of those formal settings.  Like listening to the radio, or records at home.  My friend Michelle & I loved to call requests to the local radio station and hear of favs!
  3. Going to parties where we played games with music like musical chairs or skating to music at the local Skate Ranch.
  4. I remember having a really cool bus driver who would play rockin’ tunes for us on the school bus traveling to and from school.
  5. Another memory is hanging out in my neighbor Cheryl’s basement (she was a little older than me and super cool) and we would listen to Hard Rock.  I graduated from Ring around the Rosy to Led Zeppelin & AC/DC.
  6. My fondness music came to college with me.  Music in the car made the commute back and forth to college more bearable.
  7. And then there were  when the Philly girls headed to the Jersey Shore- with my best friend Stephanie were always filled with crankin’ tunes.  We both learned to become incredible dashboard drummers and used our graduation tassels that hung from the rear view mirror as our cymbals.
  8. As a parent, I attended many concerts and shows that my children were involved in.  Especially my daughter, Lauren, who loves singing and playing the piano!

Today is no different.  I still listen to tunes in the car, on my walks, at the gym, in group cycling class, while cleaning the house, gardening or when I want to change my mood.  Did you know music can be an instant mood changer?  Just try being miserable while listening to the dancefloor classic “Shout” by the Isley Brothers – which happens to be one of my dad’s favs – or “Happy” by Pharrell Williams.  I’m going to include a link in the show notes for you to about 50 Songs that will instantly put you in a good mood.  Refinery29.com – Check it out!

So what does music have to do with your health?  It’s always cool when something FUN is actually good for you!

There is growing research that supports the positive health benefits of listening to music including at home, in the hospital, before surgery, after surgery and more.
There is a great article that lists 20 from the website Greatist.com, link provided in the show notes.
I’m going to share my 7 favorites from this list with you now.

  1. Easing pain – as a former critical care nurse, I appreciated that music can be especially helpful in the ICU.  It can benefit anyone having pain.
  2. Improve exercise endurance – totally true.  I mentioned that I participate in a group cycling class.  Different instructors make different types of playlists.  The other day, the instructor made a Movie playlist.  The class was so focused on guessing what movie all these upbeat songs came from and they were literally bouncing in their seats – you forgot how hard you were actually working.
  3. Improves sleep quality- Classical music in particular can help treat insomnia.  Safer & cheaper than sleeping pills.
  4. Reducing stress – we can all use this benefit from time to time. I have noticed when individuals listen to music that brings back memories for them it’s particularly helpful. (Being at that concert, a wedding reception or having a deep spiritual connection).
  5. Relieve depression/ Elevate your mood – You do have to choose your music carefully though. Some types of music can be aggravating to you or frightening even, and they may make matters worse.
  6. Can improve your cognitive performance – background music can improve concentration for students, writers, deep thinkers.
  7. Elevate your mood while driving!!! Yes, there is a 2012 study that tested this. Just look around at other drivers at red lights or people passing you on the road – how many times do you see head bopping, smiling & if the window weren’t closed, you be hearing the concert too!

All good stuff!
So, it’s your turn. Find some of your favorite music.  So much is available free online now, that there’s really no excuse.  Crank the tunes & start Reaping the Rewards today!

Reflection Questions

Please take a moment to Comment on the Webpage

  1. Is music important to you?
  2. What type do you like?
  3. Do you have any recommendations for fellow listeners on songs that lift your mood?

Wrap- Up

I would appreciate if you would take a few minutes to leave an honest review on I-Tunes.  With a new podcast the best advertising is word-of-mouth & written reviews help with that. You can also share blogs & podcasts from my website or from my Facebook or Twitter pages.

You can also support me by using my Amazon Affiliate link for your amazon shopping, the link is located on the right side of screen on my website.

This is Dr. Terri Wenner. Together we’re going to break thru as many health barriers as possible–and live happier, healthier lives!  Have a wonderful day!


More on Vaping & E-Cigarettes

Science News Article Reference: Raloff, J. “Vaping linked to host of new health risks” February 12, 2016  https://www.sciencenews.org/sn-magazine/march-5-2016

Still Blowing Smoke – http://stillblowingsmoke.org/

Not Blowing Smoke – http://notblowingsmoke.org/

The Facts on the FDA’s New Tobacco Rule –http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm506676.htm

Vaping Bans in the US https://en.wikipedia.org/wiki/List_of_vaping_bans_in_the_United_States

Tobacco Control Legal Consortium – 50 State E-Cigarette Regulations – http://publichealthlawcenter.org/resources/us-e-cigarette-regulations-50-state-review

FDA Compliance & Enforcement Information – http://www.fda.gov/TobaccoProducts/GuidanceComplianceRegulatoryInformation/ucm514606.htm

Ditching the Diet Soda

Doyle, K. Reuters.com. Drinking  diet soda linked to a widening waistline with age. http://www.reuters.com/article/us-health-aging-soda-belly-idUSKBN0ME2MH20150318

Fowler, S. P. G., Williams, K., & Hazuda, H. P. (2015). Diet soda intake is associated with long-term increases in waist circumference in a biethnic cohort of older adults: The San Antonio longitudinal study of aging. Journal of the American Geriatrics Society, 63(4), 708-715. doi:10.1111/jgs.13376

Health.com. 10  Reasons to Give Up Diet Soda http://www.health.com/health/gallery/0,,20739512,00.html

The Benefits of Music

Happy Songs that will Instantly Put you in a Good Mood. http://www.refinery29.com/happy-music#slide

20 Surprising Science-Backed Health Benefits of Music http://greatist.com/happiness/unexpected-health-benefits-music
This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.











What Makes your Kettle Boil? Is Anger Getting the Best of You?

What Makes your Kettle Boil?

You’re going through life happy as a lark, not a care in the world when suddenly someone does someone that sets you off.  It could have been a word they said, a facial expression or just a touch of body language.  Whatever it was, it didn’t take much, the volcano suddenly became active, and lava was flowing in an instant.  What is it that makes your kettle boil?  And can anything be done to prevent the burn you may be causing?

angerFreeImages.com/ Samantha Sargent

What Causes Anger Outbursts?

Emotions are good things; in fact, some might call them a gift.  They alert us to potential problems that may require action.  When we are happy, we smile or laugh and spread the joy.  When we are afraid, we pick up our pace to make sure we stay safe.  But when we don’t deal with emotions properly, they do much more harm than good.  Instead of taking action, we stuff our emotions away and refuse to deal with them.  Or we don’t try to control our emotions at all, and let them fly.

My family lives in a wooded area of Pennsylvania where wildlife is a part of our daily lives.  I can’t walk around the block without encountering cows, horses, birds, chickens, squirrels, deer, and the occasional raccoon or snake.  They don’t scare me when they are outdoors where they belong.  But the dead shrew my dog brought into the living room was another story.  I experienced a combination of fear, disgust, and anger all at the same time.  My family had the privilege of listening to my screams and got a first-hand look at my new dance moves.

What about you?  What causes your blood to boil?

  • Injustice
  • Unresolved Past Issues
  • Being Treated Unfairly
  • Inconvenience
  • Others Getting in your Way
  • Not Sure

Preventing the Burn our Anger Can Cause

There are many things can cause us to be irritated and lash out.  Regardless of the cause though, it’s important to deal with anger and stop it from hurting others.  There may be times when we need to seek professional counseling to deal with issues.  Other times we just need our eyes open to what needs adjusting.  Here are five suggestions to consider.

  • Manage Real Dangers.  Although it’s not easy to think about, some people do intentionally hurt others or lack the ability to control themselves.  If you are experiencing any type of abuse, it is important for you to seek help and stop the injustice now.
  • Dig up the Roots.  This is like doing work in our emotional garden.  If you have secrets that you keep burying, it’s time to dig them up and deal with them.
  • Ditch the Superiority Attitude.  This one might be a little tough to hear, but the world does not revolve around you (or me), so stop acting like it does.  Whether its family members, coworkers, neighbors, or friends, sometimes we have to put aside our own desires for the sake of someone else.
  • Develop Healthy Coping Mechanism.  This can actually be fun.  Do something that defuses the anger bomb, such as exercise, singing, dancing, counting to 100, beating throw rugs, heading to the batting cage, or playing kickball.
  • Count your Blessings.  This has to do with changing your focus and looking on the bright side.  What you choose to think about affects your behavior.  So steer clear of the stinking thinking trap!

Reflection Questions:

  1. How has anger influenced your life?
  2.  Is it time for you to deal with an anger issue that has been brewing for a long time?

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This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.

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