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06/25/22

This article was previously published February 15, 2018, and has been updated with new information.

Oftentimes the simplest strategies pay great dividends. Getting sensible sun exposure and grounding — walking barefoot on the ground, whether it’s sand, grass or rock — are two examples. Sleeping on an incline is another. While sleeping on a horizontal surface is a well-established norm, few may have heard that raising the head of your bed 6 to 8 inches so that you're sleeping on an incline of varying degrees may have a number of benefits, including:1

  • Improving blood circulation2
  • Improving glymphatic drainage from the brain3
  • Improving immune system function
  • Improving respiratory function4
  • Easing symptoms associated with diabetes, glaucoma, migraines, multiple sclerosis, sleep apnea,5 acid reflux,6 edema,7 varicose veins and more

The History of Inclined Bed Therapy

Inclined bed therapy was developed two decades ago by Andrew K. Fletcher,8 a British mechanical engineer said to have "an avid interest in how things work." He stumbled upon the theory by studying the circulatory system of plants. In trees, gravity pulls the denser sap from the top of the tree downward, which then forces the more diluted sap at the bottom to rise upward.

In other words, the interplay between gravity and the varying density of fluids is what causes the sap, which delivers nutrients within the tree, to circulate up and down in a perpetual loop.

He wondered if the same mechanism applied to the human body, and experimentation and further research convinced him that it does. In the video above,9 Fletcher performs a simple kitchen demonstration to show how circulation is caused by density changes in fluids.

Proper Incline Position

Similar experimentation was used to determine the ideal incline, which he concluded was about 6 inches, or 5 degrees. In one experiment, varicose veins disappeared after four weeks of sleeping on a 6-inch incline, which he took as a sign that "a positive change in circulation" had been achieved.

Interestingly, archeological evidence suggests some Egyptians slept on inclined beds,10 and a Boston Museum curator confirmed that the incline on one of these historical beds was in fact 6 inches.

Now, it's important to note that sleeping on an incline is not the same as sleeping on an adjustable bed that allows you to raise the head while the lower portion remains horizontal. Fletcher stresses the importance of lying straight, but on an incline. You're not looking to sleep in a sitting position where only your torso is lifted.

In fact, sleeping on your back in a neutral position can help avoid shoulder and hip problems, according to Dr. Peter Martone, a Boston-based chiropractor and physiologist who explained the importance of proper cervical posture while sleeping in a previous interview.11

The alignment of your body is important, as you want your blood to circulate freely throughout your whole body and avoid stress on your hip joint. On his website, InclinedBedTherapy.com, Fletcher lists a number of methods for creating an inclined bed.12 For example, you can build your own wooden bed frame, or use leg risers or full-length foam wedges.

Inclined Bed Therapy for Diabetes

As you can see by the list above, people who have tried inclined bed therapy have reported improvements in a wide array of health problems. When you consider the importance of blood circulation for the healing and regeneration of your body, this isn't entirely surprising. In a Micronesian study,13 inclined bed therapy was evaluated to see if it might benefit people with diabetes. In conclusion, the researchers stated that:

"[S]leeping on an inclined bed seems to help efficacy in reducing blood sugar levels with those who were dedicated in controlling their blood sugar levels. Inclined bed therapy may not be effective alone … [T]o be successful … it is recommended that diabetic individuals need to incorporate sleeping on inclined beds with medication, taking some alternative remedies and changing lifestyles by eating a proper diet and doing enough exercise …

Interestingly, all participants listed other problems including: back pain, edema, difficulty sleeping, frequent night urination, snoring, morning light-headedness and pain in joints. All participants claimed to have noticed improvement in all these problems."

Acid Reflux? Consider Raising the Head of Your Bed

Acid reflux is another extremely common health problem that may be improved through inclined bed therapy. Another term used for this condition is gastroesophageal reflux disease (GERD). Two of the most common causes of acid reflux are having insufficient amounts of stomach acid and/or having a hiatal hernia — a condition in which a portion of your stomach passes through an opening in your diaphragm, which can cause complications in your esophagus.

It can also lead to GERD, a condition in which acid is coming out of your stomach, where it's supposed to be. There's a valve between your stomach and your small intestine called the pyloric valve. When the acid in your stomach refluxes over that valve, it causes symptoms that are very similar to that of acid reflux, heartburn being one of the primary ones. Heartburn is a burning sensation that radiates up from your stomach to your chest and throat.

It occurs when food and stomach juices reflux up into your esophagus, which is the tube that leads from your throat to your stomach. It's typically most bothersome at night, and tends to occur in connection with certain activities, such as eating a heavy meal, bending over or lifting a heavy object and lying down, especially when laying on your back. While inclined bed therapy will not cure acid reflux, it may reduce the pain associated with lying down.

Success Stories

On his website, Fletcher has a list of dozens of testimonials from people who have tried inclined sleeping with great success for all kinds of issues, from digestion to mobility to fatigue to burn recovery. According to Fletcher, results also seem to suggest sleeping on an incline helps boost both metabolism and immune function, which could help explain some of these success stories.

Potential Brain Benefits

According to anthropologist Sydney Ross Singer,14 sleeping on an incline may also benefit other brain conditions, including ADHD and Alzheimer’s. Indeed, while not mentioned, it's possible by altering the intracranial pressure you allow for improved glymphatic drainage. It was long believed that the brain was unable to clean itself out, as the lymphatic system does not include the brain.

More recent research has proven this to be incorrect, showing the brain actually has its own lymphatic system that gets into your brain by piggybacking on blood vessels. Amyloid beta deposits and other toxins are cleaned out of your brain nightly during deep sleep. This waste-removal system is now known as the glymphatic system.

By pumping cerebral spinal fluid through your brain's tissues, your glymphatic system flushes waste from your brain back into your circulatory system and onto your liver for elimination. Just about anything that hampers the efficient function of your glymphatic system promote Alzheimer's, by allowing waste to accumulate in your brain, and it stands to reason that improving this brain detoxification would help prevent Alzheimer's and other neurological dysfunction as well.

Are You Ready to Try Sleeping on an Incline?

In addition to sleeping on my back with a pillow to support my neck (opposed to my entire head), as recommended by Martone, I also changed my bedframe to one that allowed me to elevate the head of my bed to achieve a 5-degree incline. While I have no health problems that would call for this, I find it helps improve my sleep.

When you first start out, you may want to ease into it by raising the head of your bed just 3 inches. Once you're used to that, raise it to the recommended 6 inches. Going up to 8 inches, which is the maximum recommended elevation, can be tricky, as you'll start sliding quite a bit. Also, be aware that in some cases you may experience muscle soreness and/or a stiff neck for the first week or two until your body has adjusted to the new position.

Fletcher also recommends drinking more water than usual, as the elevation will decrease fluid retention and enhance urination. This also means your body's waste removal will be enhanced, so more water is needed to help flush out toxins. Overall, I believe inclined bed therapy can be of all-around benefit for your health and is well worth a try.



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In this interview, Paul Connett, Ph.D., cofounder of and scientific adviser for the Fluoride Action Network (FAN), provides an annual status update for 2022. As long-time readers of this newsletter will know, we've supported and promoted FAN for over a decade.

Fluoride is one of the many unnecessary barriers to optimal health, and we've been fighting all this time to educate people about the risks of fluoridated water, and to end water fluoridation once and for all. During Fluoride Awareness Week, I will match your donations dollar for dollar, so please consider making a tax-deductible donation today.

>>>>> Donate Today <<<<<

Fluoride Lowers IQ

According to Connett, the science was conclusively resolved in 2017, when the first of the National Institute of Environmental Health Science (NIEHS)-funded studies came out. This study, the so-called Bashash study,1 confirmed what many previous investigations had shown, namely that drinking fluoridated water lowers IQ in children.

"It was a very striking study," Connett says. "It was a very, very good study. It had to be, to get NIEHS funding. It was based on individual measurements of exposure in pregnant women, and individual measurements of outcome.

They measured the fluoride levels in their urine, three times, once in each trimester. Urine level is a very good measure because it gives you a measure of total exposure, whether it comes from toothpaste, water or food.

They found a strong association between the pregnant woman's exposure to fluoride and lowered IQ in children, and they'd taken care of dozens of confounding variables. It was four to five IQ points for a 1-milligram per liter increase of fluoride.

In fact, the range for that four to five IQ point lowering was the same range that you get for pregnant women in the United States in terms of fluoride levels. So, that was the most striking thing. The average level in their urine was 0.87 parts per milligram (i.e., 0.87 milligrams per liter)."

Children's IQ Is Being Decimated

While on the topic of IQ, there's now evidence suggesting that pandemic measures such as mask wearing and isolation have caused an average 22-point drop in IQ among babies born during the pandemic.2 Normally, only 16% of children are born with an IQ lower than 85. Most are between 85 and 115. During the pandemic years, almost all the babies they tested scored below 85, scoring an average of just 78!

A four- to five-point loss for every 1-mg per liter increase in fluoride in mothers' urine was shocking, so that really says something about the harm these countermeasures have done. Compound that with fluoridated water, and some children could be looking at a 27-point loss in IQ, which is simply staggering. That's basically the difference of going from the level of genius to average, or from average to imbecile.

The pandemic restrictions were clearly an aberration, although it's not impossible that they'll try to implement them again in the future. But if we discount the impact they've had, fluoride tops the list of environmental factors that rob children of intelligence, and has been doing so for the last 75 years. Connett notes:

"Chris Neurath, our science director, estimates that more IQ points are being lost in America from fluoride than caused by any other factor, including premature birth and exposure to lead. Fluoride, today, is causing more loss of IQ points than lead."

When the Bashash study was published, Connett thought the fight was over. But he was wrong. Water fluoridation continued unabated in many places. A few years later, a Canadian study came out (Till, 2020), showing the IQ difference between children who were bottle-fed in a fluoridated community, compared to those who were bottle-fed in a non-fluoridated community was nine points.

Bureaucratic Inertia and Profit Motives Put Children at Risk

So, the science3 showing water fluoridation is hurting our children is there. As noted by Connett, what we've been doing for the last several decades is to try to push back the political forces that refuse to admit the error and stop their endorsement of water fluoridation.

"One of the shocks I've had, over the last few years, since 2017, is to discover that there really are people out there who believe a small benefit to teeth, if it exists, actually warrants this risk to the brain," Connett says. "[They believe] that reducing tooth decay is more important than protecting children's brains.

And unfortunately, it includes the U.S. surgeon general. It includes the most powerful people in public health in England, Canada, Australia, New Zealand, the United States and Ireland.

When people ask me, 'Why do they fluoridate the water? Why do they take these risks in order to reduce tooth decay?' I've had to say, 'Well, you are asking me to come up with a rational explanation for irrational behavior.' It's just not rational ... there's no scientific explanation for this practice.

The only thing I can come up with is ... money ... All the major universities in the United States are benefiting from government money subsidizing dental research. And if you say that fluoridation is the best thing since sliced bread, this money keeps rolling in.

Obviously, there's also a lot of money going into the phosphate fertilizer industry, where the fluoridated chemicals come from. Instead of treating [fluoride] as hazardous waste, it's put in our drinking water. So that's another 'rational' explanation, if you like, as to why it's happening. But the most likely [reason], from my point of view, is bureaucratic inertia."

The first municipality to institute water fluoridation was Grand Rapids, Michigan, in 1945,4 but it wasn't until 1950 that the U.S. Public Health Service and the American Dental Association endorsed it.5 This occurred before any of the trials — which were supposed to be ongoing for at least 10 years — had been completed. For many decades since then little effort has been made to research fluoride's harmful effects.

This changed in 2017 with the NIEHS National Institute of Environmental Health Sciences-funded IQ studies. However, even now, the people in charge of this policy have not been willing to admit they were wrong in promoting this practice for fear of losing credibility. It may be that if they were to admit that fluoridation was a mistake, the public wouldn't trust them on other public health practices.

Unfortunately, over time, it has only become more difficult to admit the mistake. Who wants to admit government has been harming children's health for more than 75 years without ever changing course? Personal careers may no longer be at stake, but the credibility of the agency is. Loss of public trust in our health agencies could also affect people's trust in other public health measures, including childhood vaccinations, which they want to avoid at all costs. 

Warnings Are Not Being Put Out

Now that we know there's no protection for fetuses — that any fluoride a pregnant woman consumes goes into her developing child, including its brain — pregnant women need to be told to stop drinking fluoridated water and using fluoridated toothpaste, at least while they're pregnant and possibly for some time before. But those warnings are not going out. Connett says:

"We begged the Centers for Disease Control and Prevention, saying, 'We know it's going to take you time to stop your support of this policy, but at least warn pregnant women to avoid fluoridated water and tell parents who bottle feed their infants not to use fluoridated water.'

But they won't do it. We wrote several letters to the head of the CDC, and then we asked them to listen to experts. We got experts of some of these IQ studies.

Philippe Grandjean, Bruce Lanphear and Christine Till gave a 30-minute presentation to Dr. Karen Hacker at the CDC. This was all private, no one was watching except us, and they had no questions whatsoever ... but they continue to promote fluoridation as the best thing since sliced bread.

In fact, they're planning right now to increase the number of people potentially getting fluoridated water by 19 million, because they're developed a tablet system, like the tablets you put into urinals, big tablets of sodium fluoride, and these are injected [into the water supply] through a plastic tube. It's a very cheap delivery system, which is suitable for small communities.

So, 19 million people who have been living in rural areas, who've been protected because it was too expensive to put in all the usual equipment, now have the wonderful benefits of these fluoride tablets. And the promotion of this new delivery system is going on at the same time that the science is coming out [showing it's] lowering the IQ of children and increasing symptoms of ADHD."

EPA Has a Duty to End Water Fluoridation

In 2016, FAN filed a petition under the Toxic Substances and Control Act (TSCA) with the Environmental Protection Agency (EPA), primarily based on Chinese studies showing fluoride harms the brain, urging them to end water fluoridation. Under the TSCA, the EPA is required to ban uses of chemicals shown to pose an unreasonable risk to the health of the American people, including vulnerable subsets.

"Dr. Philippe Grandjean did a risk assessment using the Canadian study and the Mexico City study — the Bashash6 and Green7 studies — and estimates the level of fluoride in mothers' urine associated with a one-point IQ loss in offspring is 0.2 ppm. The average in the United States is about 0.8 to 0.9 parts per million in a fluoridated community.

0.7 ppm is the recommended level to put in the water. I'm talking about the level in a mother's urine, which is approximately the same level. In Canada, they measured it as 0.91 ppm. So, if 0.2 ppm lowers IQ by one point, 0.8 ppm would lower the IQ by four IQ points; 0.9 ppm would lower it by 4.5 IQ points. The relationship is linear."

Update on FAN's Lawsuit Against the EPA

When the EPA rejected FAN's petition, FAN filed a lawsuit against them. The trial began in June 2020. Leading experts and scientists testified on FAN's behalf. The EPA, meanwhile, used experts from Exponent, a consulting company that does the dirty work for Dow, DuPont and other chemical companies. They've defended dioxins, PCBs and RoundUp, just to name a few.

"They tried to show, in court, that none of those things are harmful. It's all in our imagination. And they tried to do the same with fluoride, but the judge at the end was clearly impressed with the evidence ... The other striking thing in the trial is that these industry-friendly consultants, Exponent Inc., admitted that the studies we were citing ... were the best studies conducted to date.

And so, he said, 'I want to see three things. I want to see this BMD analysis published' — that was by Philippe Grandjean, and it's since been published; 0.2 ppm in mothers' urine [results in the] loss of one IQ point — 'I want to see the National Toxicology Program's (NTP) final report, and I want to see if there are any other studies which have taken place, which contradict what we've heard.'

Well, he's got the BMD analysis from Grandjean, but we are still waiting for the National Toxicology Program to finalize [its report]. And this is the final act of politics versus science in the whole fluoridation fiasco. For 70 years, they really haven't had decent science demonstrating benefits and certainly not decent science showing it was safe.

They've avoided the studies showing harm. Finally, we've got those studies. This is the final act, but clearly something is delaying that NTP report, and we think it's the dark forces behind fluoridation, the dental lobby and the other people with perhaps economic interest who cannot bear to see this practice go.

For them, protecting this policy is more important than protecting the health of our people, and that's a scary thing. When policy is king, science is a slave, and that's what we're seeing."

Are We Witnessing the Battle of Two Agencies?

The sad fact is, many if not most of our public health agencies and regulatory bodies are completely captured by the industry, which is why public health now comes last.

Connett's wife is currently researching the role of the National Institute of Dental and Cranial Facial Research (NIDCR) in the fluoridation program. This agency came into existence in 1948, on the back of the water fluoridation program. As such, it became the conduit for dental research on the taxpayer's dime, and a lot of that money was siphoned into fluoridation.

"Fluoridation was the justification for the gravy train," Connett explains. "My wife has been going into that gravy train and I have a hunch that what we are looking at right now is the battle between two agencies: the NIEHS, which is concerned about fluoride's neurotoxicity, and the NIDCR, which does not want to see fluoridation go down the tubes."

The good news is that, since we started over two decades ago, highly-respected top experts in neurotoxicity are now involved in the research on fluoride, and more are joining in to look at the toxicity of fluoride on various tissues. New studies are coming out all the time. More than 20 have been published on fluoride and IQ since 2017.

And, even if the EPA ends up dragging its heels for years when it comes to implementation at the federal level, a positive ruling would make it far easier to end water fluoridation at the state level.

How to Avoid Fluoride Exposure

In the meantime, how can you avoid fluoride exposure? Connett responds:

"I'll tell you what we do. We get our water from a local spring. And you do have companies that deliver spring water to your household. If you can afford it, that is the best way. If you have it done by a company that does that, they will tell you how it's tested and you will be secure knowing that you're not drinking fluoride.

I think that's the single best investment. Get non-fluoridated spring water, and use that for cooking, tea, coffee, et cetera, and drinking. The other thing you can do is, obviously, avoid fluoridated toothpaste.

Avoid mechanically deboned meat — patties, where they mince up the meat using a machine — because fluoride accumulates in animal bone, so that's where you're going to get fluoride from. If you're going to eat meat, eat whole steaks, whole chickens or whatever, not minced up. Avoid ground meat.

The other thing is fish. Tinned fish, pilchards, sardines, salmon, the bones in those tinned fish tend to be very soft [and contain loads of fluoride]. In the sea, [natural fluoride] is 1.4 ppm, parts per million, so the fish [bones contain it].

For 20-odd years I've been trying to tell people the fluoride ion is the toxic thing ... There's nothing safe about natural fluoride. The only thing about natural fluoride is when you get it, you usually get a lot of other minerals as well, including magnesium and calcium, and they in turn can be protective against fluoride.

So, if you get 1 ppm fluoride but you get 100 ppm of calcium or magnesium, that will help protect you against that fluoride ion being taken up."

If you want to get your fluoride level tested, just look up labs that measure fluoride in water. They will be able to provide you with that test, and it's typically quite inexpensive. If you have fluoridated water, be aware that it's very difficult to filter out. Cheap carbon filters won't do it. You need either reverse osmosis or distillation equipment to get it out, which is why NOT adding fluoride in the first place really is the best solution.

What's Next With the EPA Lawsuit?

For now, we're waiting for the NTP report to come out. Once published, FAN will go back to the court. At that point, the judge will want to hear expert analyses of the report from both sides.

"He will read it, but he will want experts from both sides to convince him that the NTP is saying what we think it says — that the best studies show that fluoride lowers IQ ...

The NTP has had two draft reviews, and in those draft reviews, they found — according to Chris Neurath who analyzed them — 27 studies which they classified as high quality, meaning low risk of bias ... and of those 27 high quality studies, 25 found a lowering of IQ and two did not. So, 25 out of 27.

Of those 25, 11 were done at less than 0.7 ppm or equal to 0.7 ppm. That's the level at which we fluoridate ... and the majority of the high-quality studies ... found a lowering of IQ at less than 1.5 ppm. And 1.5 ppm is what the EPA considers to be relevant, as far as any study pertaining to water fluoridation.

Remember, you've got to deal with things like margin of safety, and if IQ is lowered at 1.5 ppm, there is no margin of safety to protect children drinking 0.7 ppm, because some could drink twice as much water as other children. They would be getting the equivalent of 1.5 ppm in terms of dose. Then, you've got the range of vulnerability of those children.

So, less than 1.5 ppm fluoridation would have to end if it lowered IQ. That's if you lived in a world which was rational and in which science had a chance of actually functioning in the regulatory bodies. But most of them are captured by industry. The CDC is captured by the drug industry, the EPA is captured by the chemical industry, the FDA, until recently, [by] the mercury people [and the drug industry]."



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More than three decades of scientific research suggests that repeatedly telling children that they are especially smart or talented leaves them vulnerable to failure, and fearful of challenges.

Children raised this way develop an implicit belief that intelligence is innate and fixed, making striving to learn seem less important than seeming smart; challenges, mistakes, and effort become threats to their ego rather than opportunities to improve.

However, teaching children to have a “growth mind-set,” which encourages effort rather than on intelligence or talent, helps make them into high achievers in school and in life. This results in “mastery-oriented” children who tend to think that intelligence is malleable and can be developed through education and hard work.

This can be done by telling stories about achievements that result from hard work. Talking about math geniuses who were born that way puts students in a fixed mind-set, but descriptions of great mathematicians who developed amazing skills over time creates a growth mind-set.



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