• Weighty Issues
• Our bodies are designed for exercise
• Dealing with chronic pain
• How does acupuncture work?
• Healthcare providers: Many choices aids confusion
• Reducing Inflammation with diet and supplements
• Part I Therapeutic applications of Whey protein
• Part II Whey Protein : Components good for the immune system
• Part III: Clinical Indications of Whey protein
• Part IV: Health benefits from dairy products
• Flu update
• Nuts to You!
• Supplemental Side Effects
• Dealing With Stress - 7 Tips
• Heart Disease
• Answers about Hormone Replacement Therapy
• Fountain of Youth
• Bursitis/Tendonitis
• For Guys Only
• Health Topic: Supplements
• Macular Degeneration - an eye problem with hope
• Back to Basics - Part I - food & drink
• Back to Basics - Part II - balancing your health account
• Acupuncture and Chinese Medicine
• Link between autism and childhood immunizations?
• What are the most cost effective steps to take with respect to your health, wellness, and prevention of dis-ease?
• Rediscovering Self - Hormone Replacement Therapy
• What can we do about aging?
• Flu Update - Fall 2009

Weighty Issues
With summer here, weight issues surface anew. As we welcome summer, here's to bathing suits and shorts, and body baring fashions.
And as many of us become more body conscious, questions reappear with regards to diet once again.

There is not a day that goes by in my office that a patient doesn't ask about weight gain/loss and diets. There are those who come in and swear by the Atkins diet, the Sommers diet or some other diet. Well folks here it is:

The bottom line is that weight-gain occurs when the amount of food intake (energy, otherwise known as calories) exceeds the amount of
energy the body spends. There are illnesses, and metabolic disorders that may be the cause of this imbalance. And yes, the research
shows there is a genetic component. However, for the majority of Americans, it is really either over eating, and/or under exercising.

Let us start with the question how much energy (measured in calories) does it take for my body to function.

This is known as the RMR, or resting metabolic rate. This is an individual's energy requirement needed for the body to do the basic functions, such as breathing, and maintaining brain and vital organ functions.

This measurement can be done by an instrument that is known as a calorimeter. This is a simple test that requires breathing into an
apparatus for a period of time, in the morning, prior to eating and exercising and the number is displayed on the digital screen.

Now, the reason this number is significant, I believe, is that most people think they need and burn more calories than they actually do. After some testing, it was rather surprising at truly how low this number is in patients who are considered physically active and fit. Of course this number is only the beginning of determining how many calories your body truly needs, and what would be my recommendation as the FIRST step in any weight loss/gain program.

Additional caloric needs are then taken into account, and are also a consideration in an individualized program. Quality of food does matter.

While calories are calories, there are some difference in the quality of a calorie. You may ask what does that mean? So, why isn't a donut with its fat and carbohydrate calories, otherwise known as "empty calories?"

When the body digests, and breaks down food, it needs enzymes, vitamins, and other physiologically active substances. These
substances are affected by the food. Take the donut. Due to its usually high simple sugar content, a physiological affect may be the
spike in some persons insulin (a hormone). Also, the donut probably wouldn't be considered as a rich source of vitamins, and/or
phytonutrients. And, in fact it probably contains trans fatty acids.

Another analogy would be this. Let say you own and drive a Ferrari. Would you really get the cheapest gas available?

You might get where you want to do with a lesser quality gas in you Ferrari, but at what cost to the rest of the car, and its parts? Even
my 4-wheel drive pings on low quality gas. So, back to our body's. The quality of food matters, if you want performance. Yes, most
food will in fact give you the calories one way. However, if the food is chosen by its calories and NUTRITIONAL value, just think how
well you really could feel!

Here's to fruits and vegetables, nuts, seeds, whole grains, oils, and high quality hormone free poultry, eggs, fish and meat.

And high performance high octane fuel for all you Ferrari car drivers! So, let us say we are eating well.

So, like the gas filled Ferrari, just gassing it doesn't keep it functioning well. It loves to be driven. (OK, it loves to be driven fast) And,
so too our body's likes to move.

So, yes exercise is important. (And, that's a subject for another day).

Our evaluation of the total energy needs of our body and total caloric intake is the RMR plus the daily energy requirement of our body
with exercise, a very active lifestyle and/or job. Call 383-3424 to get your RMR tested.

Our bodies are designed for exercise
Cross-training proves beneficial

There are many things in life that are fascinating. The capacity of the body to heal after enormous trauma and the ability of some people to accomplish great physical feats are right at the top of my list.

The Cascade Cycling Classic has once again come and gone, and one of its former racers was right here in Bend in this event only a few years ago.

As we once again watch Lance Armstrong defend his Tour de France title, is his journey to the top of his sport not awe inspiring?

Is it not encouraging to us all to face the challenges in our lives? And one of great many challenges many of us face will be to stay physically active, and to remain healthy.

The sooner we all embrace the fact that our bodies are made to MOVE to stay healthy, the sooner we can get started on our journey to better health.

OK, you may ask, so what is the best kind of exercise?

It is, for you, anything that you find interesting, and you enjoy doing and is within your physical capacity to do.

For example, say, you used to like to run, and now, this activity just doesn’t do it for you. So, change it.

The healthiest people I know are those who cross train. They prevent injuries, and they seem to stick with the program.

The program being REGULAR EXERCISE. Yes, a program can consist of hiking, swimming, and yoga for a number of months, or years and than switch to say, biking dancing and weights. The point is variety is the spice of life!

We have a wonderful natural opportunity in Bend to cross train, because we have seasons. The winter offers opportunities to ski, snowshoe, play hockey, and skate. Furthermore, muscle development is very sports specific.

Have you ever gone for a run after spending most of your exercise program biking? Does the phrase “out of shape” enter your mind? This isn’t necessarily true.

To be great at a sport, practice makes perfect, at that activity. However, for the average person preventing injury and boredom should be goals of any exercise program.

Other fitness goals should include the following: flexibility (stretching), endurance (lung capacity and heart health), and strength. It should become obvious that it is difficult to work on each one of these components at ever exercise session.

So, break it up. At one session focus on strength. For example, say you have chosen biking (mountain or rode). Focus on strength by choosing a hilly route, and doing intervals. It is a little difficult to focus on flexibility when ON your bike, so stretch after. Another session of riding may be to go for a long ride, where endurance would be the focus.

The side effect of cross training, and focusing on the different aspects of fitness, strength, flexibility, and endurance yields another gem of longevity. Increase in lean body mass. (This is determined from measurement of your percent body fat). And an increase in our RMR, resting metabolic rate. (From last month). Many people may initially experience weight loss, and then weight maintenance as the road to health includes a lifestyle in which regular exercise becomes another priority.

Remember, if exercise is not in the top 3 of your daily "to do" list, the chances of it occurring is very low. On our journey to better health, let exercise lead the way. Call 383-3424 to have your RMR &/or percent body fat measured.

Dealing with chronic pain
Chances are we all have experienced the aches and pains of a preventable injury at some time on our life. But, what do we do now that we have the tendonitis, the bursitis, the muscle spasms that just seem to hang around to interfere with our tennis, golf, horseback riding? Many patients come in when the ibufpofen, the muscle relaxers, and /or the OTC (over the counter medications) seem to lose their effectiveness. What started as an acute injury may in fact now have become a chronic injury, with the chronic inflammation, pain, decreased ranges of motion, and with potential long term damaging side effects.

First, get a diagnosis. Have a health care professional examine and diagnose the injury at the onset. What may feel like a muscle spasm in the low back may in fact be a herniated disc. Or vice versa. What may feel like excruciating "nerve" pain may be due to a muscle spasm.

Secondly, check out all your treatment options. In some cases, medications such as temporary use of anti-inflammatories, and analgesics may be indicated. Other options may include acupuncture, ultrasound, physiotherapy modalities, specific exercises, and surgery. These therapies can be extremely helpful in decreasing pain, and inflammation, and restoring normal ranges of motion in
the joints and muscles. Often these methods when used at the same time improve healing time.

Third, set up and follow a treatment plan. Patients often ask how long will it take to heal? How many treatments of acupuncture and/or ultrasound so I need? How long do I have to take the medicine? It depends. It depends on how long you have had the pain. What the dignosis is? And what have you been doing/and or taking to relief it, to aggrevate it. Unfortunately most people seek medical care only after nothing THEY do helps it. The recovery of an injury most often can be determined by a few things, including the medical attention within the first 24-48 hours, and the person's ability to heal. For example, patient after patient has come in complaining that at first the "hot tub" felt great, and the next morning they couldn't get out of bed. This treatment is rarely successful in an acute sprain/strain type injury.

Following a treatment plan from a trusted health care professional often results in the fastest recovery with the least amount of residual pain, and other symptoms. I know from personal experience it is very difficult to hear, "no skiing, biking, golf etc. for the next x amount of weeks." However difficult it is to avoid favorite pasttimes, isn't it more difficult to be injured? Compliance of a treatment plan, especially when it involves doing, or not doing something we do not want to hear is difficult.

Lastly, being preventative does pay off. Let this be part of the plan following treatment. Preventative measures may include specific exercise, protein supplementation, glucosamine sulphate, chondroitin sulphate, calcium/magnesium, MSM, and other vitamin and mineral supplementation. Regular acupuncture, chiropractic, physiotherapy, and/or massage may also be indicated. Also, rest
from physical exertion allows the body to heal and recover.

We only have one body. Let us take care of it as we enjoy our lives and our journey.

How does acupuncture work?
This is one of the most frequently asked questions in my practice. It is nice to answer this question rather than "Does acupuncture work?".

We all probably know someone who has had acupuncture treatment for one reason or another, and they testify how great it worked. The fact of the matter is that acupuncture works for some people some of the time. Now back to the initial question of how it works. Basically the technique of inserting very fine needles into specific points results in a specific physiological response.

The outcome is dependent on the combination of points chosen, the clinical ability and experience of the acupuncturist in treating specific conditions, and the individual's response to a specific treatment. The analogy I like to use is this:

Take a computer. Often here in Bend, we experience an electrical surge, disruption in our service, or maybe even a computer virus.
So, we restart, restore or reboot our computers. Injury, illness, stress or trauma to our body is similar.

There is a disruption in, for example, the hormonal or neurological function in our body. By choosing specific acupuncture points, a specific message is sent to the brain. The brain receives this message and responds via the body's many systems to heal and restore health.

The results may be a decrease in pain and inflammation, regulation of hormones, improved sleep, energy, etc. The difficulty is assessing at the onset of an acupuncture series how many treatments it will take for a specific symptom or illness to improve.

A general rule is a series of 12 visits, usually starting at a frequency of 2-3 per week. The longer the illness, and/or severe, the longer
the duration of therapy. We do occasionally have patients who respond very quickly to few treatments we call them our acupuncture "miracles."

We also have patients who choose to come in once a month for their "tune-up." Most of these patients have a philosophy of preventative medicine and are committed to a preventive approach when dealing with their health.

You may be wondering what conditions is acupuncture good for. Acupuncture is indicated in all pain syndromes, acute (sudden onset) or chronic, pre op, and post op. It may also be indicated in stress, insomnia, fatigue, nausea in pregnancy or chemotherapy induced, some cases of infertility, woman's gynecological conditions, stroke, and decreased immunity.

Healthcare providers: Many choices aids confusion
There has been much confusion as to the differences/similarities between various primary healthcare providers. In the United States, allopathic (MD), osteopathic (DO) and naturopathic (ND) physicians are licensed to provide primary care medical services. Each profession has a rich history, and distinguishing philosophical characteristics.

All three types of medical schools require 4 years of medical education to complete there respective degrees. Instruction includes preclinical and clinical phases. Perhaps the most historically philosophical difference was concerning the use of drugs, and therefore the number of hours of instruction in pharmacology. The number of hours of instruction currently is similar in all three types of school. Emphasis is placed on musculoskeletal manipulation in osteopathic and naturopathic medicine, and these professions pride themselves in their “holistic” approach to health care. This orientation to healthcare in these schools require hours of naturopathic philosophy, and osteopathic principles and practices including manipulative therapy, in the first two years of school respectively.

All three types of medical schools rely on mostly PH.D’s to deliver the basic science instruction. As the training progresses to more applied medical subjects the involvement of faculty with clinical degrees increases. Because of the philosophical differences of the three medical professions, there has been a tendency to rely on members of the same professions for clinically related instructions. Allopathic schools use M.D.s, osteopathic schools use D.O.s, and naturopathic schools use N.D.s for the majority of clinical instruction.

It is in the clinical instruction that naturopathic medicine education departs most significantly from the common path of medical education. Clinical instruction relies most exclusively on outpatient clinics and classroom/laboratory demonstrations under the supervision of licensed N.D.s. It typically contains little or no inpatient exposure. The most significant departure from the common path of clinical instruction is exposure to alternative and complementary medical modalities. This includes training in herbal medicine, nutritional medicine, homeopathy, hydrotherapy, massage, mind-body medicine, and natural childbirth.

The large and growing public demand for alternative and complementary medicine has prompted some allopathic medical schools to introduce such modalities into their clinical instruction. Such integrated clinical education settings are expected to strengthen the common paths of clinical instruction.

The philosophies and practices of allopathic, osteopathic and naturopathic physicians cause each to be distinguishable from the others. I believe it is the common characteristics and the differences that contribute to the high quality of medical care available in the United States. We are able to experience the best of each type of medical modality, and experience an integrative medical approach to meet our health care needs.

Reducing Inflammation with diet and supplements
Many of us have experienced acute inflammation for example from a sports injury or trauma. A couple of days of drug therapy in the form of antiinflammatory OTC (over the counter) is inexpensive and convenient, or by prescription only Celebrex or Voixx may be indicated.

However, many people are self-prescribing and taking Ibuprofen, Aleve, aspirin, or any number of OTC (over the counter) NSAIDS (non-steroidal antiinflammatory drugs) daily, for either acute or chronic inflammation. These medications have side efects. The purpose of this article is to present ideas and options for people who want long term anti-inflammatory options.

Recent research has shown how the omega 3 fatty acids found in significant amounts in fish oils, especially salmon, sardines, and herring effect the inflammatory pathways in our body resulting in decreased inflammation.

In countries such as Japan and Greenland and the areas bordering the Mediterranean Sea, the population cunsumes considerably higher portions of omega 3 fatty acids than in areas where there is little fish consumption, and the measured risk for death by cardiovascular diseases is decreased. This indicates that years of eating such a diet may reduce vasoconstriction, platelet aggregation, arterial inflammation that leads to heart attack and stroke.

Similairly, it is believed that such diets decrease the incidence of certain cancers for example prostate and colon.

Acute inflammatory manifestations such as asthma, and arteritis are much more difficult to control via diet alone. It is very difficult to get adequate quantities of omege 3 fatty acids to resolve acute conditions, excessive quantities of omega 3 fatty acids, via supplementation may have adverse effects. At high levels, there may be immuno-suppression, and they may serve as pro-oxidants.

In order to achieve a therapeutic anti-inflammatory effect, not only is an increase in the PUFA (polyunsaturated fatty acids) needed, but the ratio of omega 3 to omega 6 fatty acids needs to go up. Therefore, with an dietary increase in dietary omega 3, there must be a corresponding decrease in other oils. For example, decreasing sunflower, palm, corn, cottonseed and safflower oils. Olive oil is unique in that although it has a high amount of omega 3 fatty acids, it also contains a relatively large amount of oleanolic acid which biochemically has an indirect anti-inflammary effect. In order to achieve the therapeutic goal of decreased inflammation, supplemental fish oil would be required and should be only done under the supervision of a physician.

Other options for reducing inflammation in the body is by ingesting herbs that block the inflammatory enzymes. These include drinking tea, consuming garlic, tumeric, quercitin (apples, fruit juices) boswellic acid (frankincense). Many fruits and vegetables also provide flavonoids which may be indirect inhibitors of the inflammatory pathways in the body.

A completely natural regime for a reduction in inflammation may be possible via dietary changes and the use of supplements including fish oils and herb extracts.

Therapeutic applications of Whey protein: Part 1
One of the oldest functional foods available to mammals is milk. In human newborns, mothers milk has been the relied upon for nutrition. We often hear about the role of mothers milk in building the immune system in infants. There is much controversy about the role of milk (and thus, diary) as a source of nutrition. This series of articles aims to explain and clarify milk as a source of nutrition and its role physiologically in our body.

Milk contains 2 primary sources of protein, the caseins and whey. Whey components include beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin, lactoferrin, immunoglobulins, lactoperoxidase enzymes, glycomacropeptides, lactose and minerals. Whey from buttermilk also contains the lipid sphingomyelin.

The whey remains in an aqueous environment, while the caseins are responsible for making curds after processing. Today we often see whey used as a dietary supplement. Currently there are a number of various whey finished products available. For example: Whey protein isolate, whey protein concentrate, undenatured whey concentrate, hydrolyzed whey. These products often vary in the amounts of protein, carbohydrates and fats. Whey protein isolate is 90-95% protein. It contains little if any lactose, fat and mineral content. Whey protein concentrate has a protein concentration of approximately 25-89 %. There is usually some fat, lactose and minerals. Hydrolyzed whey protein and undenatured whey concentrate vary in the amount of protein, fat, mineral and lactose content. These variables are important because each component has different therapeutic applications.

Whey proteins are complete proteins. They have all the essential amino acids, and are higher in concentration than those of vegetable protein sources. They are also absorbed and utilized efficiently. Furthermore, whey proteins are rich in sulphur containing amino acids cysteine and methionine, which enhances immune function.

Whey Protein Part II: Components good for the immune system
There are a number of components found in whey protein, one of the two primary proteins found in milk — The second protein being caseinate.

1. The first component, beta lactoglobulin constitutes about 50% of the whey protein. It is the primary source of essential and branched chain amino acids.It also ontains a retinol binding protein and thus is thought to potentiate lymphatic response. Human milk contains no beta-lactoglobulin.

2. Approximately 20-25 % of whey protein is alpha lactalbumin. This component is also a source of a wide variety of essential and branched amino acids. Interestingly, this is purified and most commonly used in infant formulas as it is structurally most similiar to breast milk. These formulas however also contain demineralized beta actogloblins due to cost saving measures. Therefore, ulimately the formulas end up less sililiar to breast milk. The alpha lactalbumin has a direct effect on the immune system. Specifically on the B lymphocytic function, T cells and enhanced antibody response to systemic antigen stimulation. It has also been shown to chelate heavy metals and reduce oxidative stress due to its iron-chelating properties.

3. The third component is immunoglobulins. These make up about 10-15% of whey protein. This is the primary component of colostrum. These function as immune modulating proteins.

4. Lactoferrins make up approximately 1-2% of the whey proteins. These are antioxidant, antiviral, antibacterial and antifungal. These promote growth of benficial bacteria and occur naturally in breast milk, tears, saliva, bile, blood, and mucus. Studies on mice have shown lactoferrin demonstrates anti-inflammatory properties.

5. Lactoperoxidase is an important enzyme in the whey fraction of milk. Although is makes up only 0.5% of the total proteins found in whey, is is a very biologivallay significant component. It has the ability to catalyze (change) certain moleculesand therefore can inhibit or kill various bacterial species.

6. Bovine Serum albumin is a large protein and makes up about 5-10% of whey protein. It is a source of essential amino acids.

7. Glycomacropeptide (GMP)is the final component of whey protein and makes up approximately 10-15% of whey protein. It is also known as casein macropeptide. This component does not contain phenlalanine, tryptophan and tyrosine. Therefore is one of the few naturally occurring proteins safe for people with phenylketonuria (PKU).

Part III: Clinical Indications of Whey protein
We have learned that the individual components of whey are beneficial to the immune system. There are, however, specific conditions in which whey protein may be therapeutically indicated.

1. Cancer: Studies have explored the relationship of glutathione and the primary immune-modulating mechaniam and found the immune precursors to glutathione in whey. Thus there may be a connection between the anti-tumor and anti-carcinogenic potential of whey. Whey also binds iron, perhaps thus contributing to anticancer potential. Iron may act mutagenic in its capacity to cause oxidative damage to tissues. In animal studies in which colon cancer was induced, whey demonstrated significantly lower number of tumors and fewer aberant crypts. To date few clinical trials on whey and cancer have been conducted. However, for cancer patients whey supplementation may be indicated.

2. Hepititis: In an open study of 25 patients with either Hepatitis B or C patients were given 12 g of IMMUNOCAL (whey). The trial showed promise for the use of whey in the treatment of Hepatitis B virus.

3. HIV: Glutathione is a common deficiency in HIV patients. In a study of 30 subjects receiving Protectamin, a whey source, participants had an increase in Glutathione levels. Glutathione is known as a potent intracellular antioxidant. Furthermore, Glutathione as an antioxidant component of whey, is being investigated as an anti-aging agent.

4. Antimicrobial: In patients diagnosed with H. pylori infection and children suffering from chronic pharyngitis, the addition of the lactoferrin with the antibiotic regime revealed remarkable treatment success rates.. Lactoferrin has also demonstrated antifungal activity towards Candida albicans.

5. Cardiovascular Disease: A small study was done using fermented milk and whey protein supplementationto investgate whether serum lipids and blood pressure would be affected. An increase in HDL, decrease in triglycerides and systolic blood pressure and total cholesterol was seen.

6. Exercise: Whey protein supplementation have been commonplace in the consumer market because of the high protein quality content and high percentage of branch chain amino acids. The BCAA,s are the substrates for synthesizing new proteins. Once again, human studies documenting the use of whey supplementation on muscle size and strength are limited. However, the increase in lean body mass increases with resistance training and with the addition of whey protein. The amino acid content of whey favors protein synthesis and muscle growth. Furthermore, intense athletic training has been shown to stress the immune system due to increased free radical production and increased inflammatory activity. Whey, by donating cysteine ( an amino acid) increases the availability of intracelluler glutathione.

7. Infant formula and infant colic: A climically significant study showed that the infants in the whey formula group had a crying time reduced than was observed in the cow's milk formula group.

8. Osteoporosis: Increased radial bone density was seen to be increased in a study of 30 women given 40 mg/day of Milk basic protein (MBP) a fractionated component of whey which contains 98 % protein, lactoferrin, lactoperoxidase, and other minor components.

9. Other uses of Whey protein: Due to the wide range of essential amino acids, minerals, biologically active proteins, fats, whey supplementation may play a significant role in clinical nutrition in many conditions and diseases. Adequate protein intake is essential in wound healing, timely, and completely. Trypophan, and amino acid is known to increase brain serotonin levels, perhaps improving cognitive, and coping abilities in highly stressed individuals.

As research continues, the already wide range of therapeutic applications of whey protein will continue to grow.

Part IV: Health benefits from dairy products
Milk is one of the oldest foods available to mammals. In human newborns it is relied upon for nutrition. Scientists are beginning to understand the various components of milk, including whey, and their nutritional and therapeutic applications in health and disease.

In my practice I have seen many individuals eliminate dairy from their diets. In the absence of gastrointestinal symptoms, and/or sensitivities, this may not in fact be clinically indicated. As we have seen, the research in to the therapeutic benefits of whey, and the other components of milk play a significant role in maximizing and maintaining health and wellness. The biological components of whey have the ability to act as antioxidants, anti-hypertensives,
anti-tumor, antivirus and antibacterial, a wide range of immune enhancing properties.

If an individual suspects some sensitivity to milk products, further evaluation may be indicated. The actual sensitivity may in fact be to casein, or lactose. Many people can tolerate whey products if the casein, and/or lactose has been removed. The hydrolyzed whey protein products providing readily available di-and tri- peptide fractions, are low allergenicity and are often favored by athletes.

Flu update
Many of you by now have heard about the flu vaccine shortage here in the US. Please do not be alarmed. For those of you in the high risk groups, health care providers, very young and elderly, immune compromised etc. there appears to be priority selection. The question is really if the flu vaccine is BEST for you even if you are in these higher risk groups. If you have a concern, please feel free to discuss it with me at your next appointment.

As prevention of getting the flu should be our focus, here is a review of some basic prevention measurements all of us can take as the flu season approaches.

1. Wash hands often.
2. Cover mouths when sneezing, and or coughing.
3. Do not go to work if you are unwell. Please get examined if you have questions about your illness. And if in positions of authority, send
   unwell workers home and/or to the doctors office.
4. Take the immune supporting medications to hasten your recovery and minimize symptoms prescribed by a physician. Do not self diagnose
   and treat.
5. At a minimum, take a daily multi-vitamin/mineral ( and all other supplements prescribed from this office.)
6. Exercise regularly. (Wash hands often at the gym!) The old staying “if it is above your neck it is OK to exercise." Not necessarily.
7. Stay hydrated with water. The winter months are dryer.
8. Eat a diet high in fruits and veggies, fiber, whole grains, nuts and seeds, and quality proteins.
9. Take prescription medications as prescribed.

For those of you who spend a lot of time in and out of airports here are some additional recommendations:

1. Take 2 droppersful (60 drops) of the BIOSTIM tincture 3 times on the day before, the day of, and the day after your flights, both on the arrival and the return portion of your trip. If you get symptoms take the tincture up to 4 times/day for up to 10 days. (BIOSTIM is available here at the office.)
2. Also wash/clean your hands frequently. Carry hand wipes.
3. Ask to be relocated if someone sitting close to you is coughing, and/or has obvious signs of illness.

Finally, if you or someone you know has the flu, encourage them to be under the supervision of a physician. We have available natural medications that may make the person much more comfortable by minimizing their discomfort and maximizing healing and recovery.

Food Focus: Nuts
How many of you avoided the nuts at the recent Christmas and New Years parties for fear of their high calories and high fat content? Did you know that nuts are rich in monounsaturated and polyunsaturated fats, which can reduce blood cholesterol when substituted for foods rich in saturated fat such as cheese or meat? They are also rich in folic acid and other B vitamins. Almonds and hazelnuts have more vitamin E than other nuts. Vitamin E along with copper, potassium and magnesium are all linked to heart health.

• Almonds: Rich in Calcium, vitamin E, and fiber
• Brazil nuts: Rich in selenium
• Cashews: Rich in copper, iron, and folic acid
• Chestnuts: Rich in fiber, low fat nut (1 gram/oz)
• Hazelnuts: Rich in Vitamin E and folic acid
• Macadamia nuts: Highest in fat
• Peanuts: Not really a true nut, actually a Legume. Rich in Niacin
• Walnuts: Rich in B6 and heart health oil

Nuts contain 160 – 190 calories and 14-19 grams of fat/oz. It is best not to just add nuts to your diet, due to their calorie rich nature. Instead substitute nuts for less healthy foods, such as refined or processed foods. They make great snacks mixed with fresh or dried fruit, or my favorite, with chocolate. Nuts added to a green salad add crunch and nutrition.

Supplemental Side Effects
Over the counter medications many of you self-prescribe have side effects. The following information is provided for you as you review the medications you are taking, and perhaps think twice about downing those little pills. May this information help and encourage you to consider healthier options.

1. Tums, Rolaids, Maalox, Mylanta
Secondary to depletion of:
Calcium: Bone loss, muscle cramps, skin disorders
Magnesium: weak muscles, depression, increase blood pressure
Potassium: Heart irregularities, muscle twitches
Zinc: lowered immune function

2. Alka-Seltzer, baking soda
Secondary to depletion of::
Folic Acid: Fatigue, anemia, weakness, low energy
Magnesium: Weakens muscles, depression, high blood pressure
Potassium: Heart irregularities, muscle twitches

3. Aspirin
Depletion of: Vitamin C, Folic acid, Iron, Potassium

4. NSAIDS (Non steroidal anti-inflammatory drugs)
Depletion of Folic acid

5. Theophylline (Antiasthmatics)
Depletion of Vitamin B6
Secondary to depletion: fatigue, increased PMS symptoms, allergies, increased homocysteine

6. Antibiotics (general)
Depletion of normal gut flora, vitamins B, C, K
Resulting in a lowered immune system, fatigue, anemia, impaired blood clotting
Cipro: decreased calcium absorption,
Tetracycline’s: binds with calcium and magnesium, depletes zinc, B6, B12
Septra: decreases folic acid

7. Corticosteroids
Depletion of Calcium, Vitamin D, K selenium, zinc.
Secondary to depletion osteopenia, osteoporosis, increase fracture risk

8. Tricyclic Antidepressants & Major tranquilizers
Depletion of CoQ10, B2
Secondary to depletion: cell damage due to free radicals, yeast infections, impaired antibody production, tired eyes, cataracts

9. Antidiabetics: sulfonylureas
Depletion: CoQ10, B12
Secondary to depletion: cell damage due to free radicals, fatigue, yeast infections, neuropathy, infertility, improper digestion and metabolism of food

10. Antiretrovirals
Depletion of copper and zinc
Secondary to depletion: fatigue, impaired healing, bone loss, lowered immunity

11. Cardiovascular Medications: e.g.: beta blockers(propranolol)
Depletion of COQ10, B2 , B12
Secondary to depletion: fatigue, increase in the following symptoms: asthma, allergies, respiratory disorders, periodontal disease, cardiac dysfunction, anemia, neuropathy, infertility, improper digestion and metabolism of food, diarrhea, nausea, vomiting, stomach pain
Digoxin/lanoxin
Depletion of calcium, magnesium
Secondary to depletion: osteoporosis, cardiac arrhythmias, muscle cramps, arthralgia, tooth decay, sleep disturbance. Hypertension, muscle weakness, depression

12. Thiazide Diuretics
Depletion of magnesium, potassium, zinc, sodium, increase in serum lipids
Secondary to depletion: muscle weakness, muscle twitching, hypertension, depression, cardiac arrhythmias, slow wound healing, impaired sense of smell and taste, vital fluid imbalances

Loop diuretics: Lasix, Bumex
Depletion of B1, magnesium, B6, Potassium, zinc
Secondary to depletion: inhibits production of HCL (digestive disorders), interferes with starch metabolism, learning disabilities

Potassium sparing Diuretics
Depletion of Folic acid, CoQ10, calcium
Secondary to depletion: fatigue, anemia, birth defects, depression, anxiety, cervical dysplasia, heart disease, cell damage due to free radicals, bone loss

13. Estrogen replacement
Depletion of B6, magnesium
Secondary to depletion: fatigue, water retention, irritability, increase in PMS symptoms, sleep disturbance, allergies, arthritis, asthma, compromised immune system, depression, weak muscles, and nerves, twitching, dizziness, hypertension, heart disease, cardiac arrhymias
Oral Birth control pills
Depletion of B2, B6, B12, Vitamin C

14. Laxatives
Depletion of Potassium
Secondary to depletion: heart irregularities, muscle twitches

15. Ulcer Medications
H2 Receptors antagonists
Depletion of Vitamin B12, Folic acid, Calcium Vitamin D, Zinc, Iron
Secondary to depletion: Anemia, fatigue, low energy
Proton Pump Inhibitors
Depletion of Vitamin B12, no H production, so no HCL

As any of you have experienced, the Basic Nutrient vitamin/mineral available here is the foundation of a healthy supplement program. We invite you to set up your annual supplement and/or medication review, check-up, acupuncture treatment and /or annual breast and pap exam. We evaluate each patient individually, with respect to each symptom and risk factor and prescribe accordingly. Thank you for your continued support, referral of family and friends and look forward to serving your health care needs.
 

Dealing With Stress in a Healthy Way
2003 is starting out already as a year of deep turmoil and imbalance as the world debates the wisdom of war with Iraq. The question of how this effects our health is forefront in many of your minds. Some of us may feel helpless as to what to do. Perhaps the only control we have is that one of personal responsibility: to ourselves, our loved ones, our co-workers and friends to take care of ourselves especially during this time. The impact of stress is measurable. It is measurable in elevated blood pressures, heart rates, cholesterol, weight; abnormal blood sugars, worsening allergy symptoms and other chronic diseases for example fibromyalgia, arthritis, irritable bowel, insomnia, panic attacks, abnormal menstrual cycles, feelings of depression, decreased libido, increased frequency of colds and flus and many other symptoms. Many patients ask what can they do for themselves and their families. Here are my top 7 recommendations:

1. Schedule regular checkups for each family member with a trusted healthcare professional. Many diseases, for example, hypertension, high cholesterol, heart diseases, diabetes, occur over time. Yearly checkups, pap and breast exams, with appropriate labs, xrays, and other tests are not only diagnostic, but can also be preventative. Yes, high cholesterol does appear in children, twenty and thirty year olds!
2. Under the supervision of a qualified physician, take your medications, and supplements. Every year, more people come to this office with their “bag(s)” of self-prescribed and over-the-counter supplements and medications. There is a lot of confusion about what to take and for what. Self-prescribing can be dangerous. The body changes, it is not static. Conditions do resolve, and heal, or worsen.
3. Sleep. Yes, sleep. Statistics show that most adults do not get enough sleep. And what about your children? Are they too busy with school, school activities, and social engagements to get the 9-10 hours sleep they may need? Consistent quality, and quantity of sleep is vitally important.
4. Relax, and take a breath! These are really two separate things, yet they are related. It is a fact that when we are relaxed we breathe deeper. Also, in order to relax, we can start with deep breathing. Relaxation also includes vacations, massages, hobbies. Make time to enjoy life.
5. Don’t use tobacco.
6. Exercise. Regularly. Do anything that gets your body to MOVE! Start with 30 minutes 3-5 times a week.
7. Food Focus. It is so easy to start with the DON’T list. And truly the power is in the following: prioritize fresh vegetables, and fruits, nuts and seeds, whole grains, organic free range poultry, eggs, fish and meat. It then becomes easier to avoid processed foods, hydrogenated fats, minimize alcohol, and caffeine.

“No one can live without experiencing some degree of stress all the time. You may think that only serious disease or intensive physical or mental injury can cause stress. This is false. Crossing a busy intersection, exposure to draft, or even sheer joy are enough to activate the body’s stress mechanisms to some extent. Stress is not even necessarily bad for you; it is the spice of life, for any emotion, any activity causes stress. But OF COURSE YOUR SYSTEM MUST BE PREPARED TO TAKE IT. "The same stress which makes one person sick, can be invigorating experience for another.” From The Stress of Life (Book) Hans Seyle MD

As many of you know, my father passed away in November of 2002. One of my uncles passed just a few weeks ago. They lived very different lives. My dad was diagnosed with colon cancer metastasized to the liver. He was given 1-4 weeks after the initial diagnosis. He lived 7 more months. He had acupuncture treatments, took supplements, and had an excellent quality of life. He chose no intervention, and did not suffer. He died in his own bed surrounded by his family. My uncle had diabetes, and heart disease, was on a lot of medications, and died following a triple heart bypass surgery, from which he never woke up. Money was not an issue, and at the end, his money couldn’t buy my uncle new body parts. His medical care was excellent.

OUR LIFE IS A JOURNEY. And most of us truly believe the journey is a more enjoyable one when we have health. Most often health is listed in the top 5 priorities, and yet most of us do not live a life that reflects this priority. When we are young, we take our health for granted. And as we age we do not put our resources, our time, and money, towards protecting and nurturing our health. And then in the twilight of our lives, we wonder as we are taking handfuls of medication, that keep us alive, where is the joy, the ability to enjoy life to the fullest, the inability to drive a car anymore, to travel to other countries, to sleep, to have sexual intimacy, to eat the foods we love?

There is a lot of talk about our retirement plans, our 401ks. As you save and invest for your retirement, I leave you with these questions: What have you done for your health IRA? Are you investing in your health as well? Are you protecting and nurturing yourself? Are you as healthy as you choose to be?

Call today for a tune-up appointment for yourself. Schedule a check-up, lab review, medication review, acupuncture treatment and/or annual breast and pap exam. We evaluate each patient individually, with respect to each symptom and risk factor and prescribe accordingly. Come in and see us. And we always make room for your referrals of family and friends. We look forward to serving your health care needs.

additional health articles

Questions and Answers about Hormone Replacement Therapy

What is the controversy surrounding Hormone Replacement Therapy (HRT)?

For years, women going through menopause have been prescribed hormones to reduce hot flashes, vaginal dryness and other perimenopausal and menopausal symptoms. In many cases women continued to take the hormone supplements for the rest of their lives in the belief they also reduced the risk of heart disease. A recent large scale study (11,000 plus women) showed dangerous side effects for a significant percentage of the women in the study. These side effects included risks for stroke, heart disease and breast cancer.

What are the new recommendations arising from the study?

1. Women should be more careful in embarking on the prolonged use of HRT
2. Short term use of HRT for symptomatic relief of hot flashes, insomnia, mood swings, and vaginal dryness may be more appropriate
3. Individual approach with different hormones doses, and types depending on a woman's age, weight, sensitivity, personal and family medical history should be considered
4. Preventative measures of non-pharmaceutical approaches such as dietary changes, exercise, meditation, natural medicine, herbs and use of supplements may also be indicated.

Are there other treatments for hot flashes and menopausal symptoms other than hormone replacement therapy?

The evaluation and treatment of perimenopause and menopausal symptoms are at the heart of naturopathic medicine. We are the only physicians trained in the art and science of medicine involving prescription medications and hormones

as well as natural medicine, herbs, supplements, lifestyle and nutritional counseling. If, as a woman you desire and integrated or natural approach to your health concerns please call our office today. We look forward to serving you.

As an expert in natural medicine, and because so many women are confused about this issue, we have decided to provide a brief summary of the Women's Health Initiative (WIH) research study for women who are interested in more of the study details. Keep in mind, the clinical implications are complex, and therefore should be evaluated on an individual basis with each woman and her physician.

Specific study findings using both oral conjugated equine estrogens (.625 mg/day CEE) known as Premarin and oral medroxyprogesterone acetate (2.5mg/day MPA) known as Provera compared to a placebo group over an average period of 5.2 years are:

• A 41% increase in strokes
• A 29% increase in heart attacks
• Over 100% increase in venous thromboembolism (blood clots)
• A 22% increase in total cardiovascular disease
• A 26% increase in breast cancer
• A 37% reduction in colorectal cancer
• A 30% reductions in hip fractures
• A 24% reduction in total fractures
• No difference in total mortality

If you would like a more detailed report of the study, please contact our office at (541) 383-3424.

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Back to Basics - Part I - food & drink

Every day people ask me amongst other things what supplements to take, and what exercise is best. The focus of this newsletter is “Getting back to Basics”.

Whilst I think and recommend everyone take at a minimum a high quality multivitamin/mineral supplement, and everyone not only live an active lifestyle, but schedule exercise, I feel our focus must be food. What we are and are not putting in our mouths is at the core of health and wellness.

By now, many of you have seen, or at least heard of the movie “Supersize Me”. Most of us agree, this movie was an example of very poor eating and lifestyle habits.

All of us must eat daily to survive. With every meal, snack and drink we have a choice to make. With every meal we should be asking ourselves “Is what I put in my mouth of high nutritional value, or not.

The quality of food does matter. “Let medicine be thy food and FOOD BE THY MEDICINE”.

Where does one start you may be thinking.

1. It is important to know exactly what in fact you are eating. Pick up a health journal here at the clinic. Record in writing, everything, (YES, EVERYTHING) that you put into your mouth. Quantities are important if the portions you are eating are more than the size of your fist. An analysis is best done on about 4 weeks of data.
2. Record also all medications, and supplements in your journal.
3. Keep track of the liquids throughout the day
4. Record hours of sleep including interruptions

Other helpful factors may also include:
5. Noting any emotions during the days or weeks of recording
6. Keeping track of the type and duration of exercise
7. Any symptoms that come up and/or change i.e.: bloating, pain etc.

Once the record keeping is complete, the analysis and the homework will begin. Schedule an appointment for an evaluation. Many patients have also elected to have a food sensitivity and food additive blood test done as part of their health evaluation. It is a blood test, and the results are specific to you. Other tests important in evaluating and setting up an individualized medication, supplement and wellness program include: annual breast and pap exam and a dexascan, or bone density test (for women), 12 hour fasting blood tests that include cholesterol, glucose, and thyroid levels, PSA (for men), blood pressure, height and weights. In single sexually active men and women who are not monogamous, sexually transmitted disease testing is also recommended. For women an annual review of birth control, and hormone replacement (bioidentical hormones) therapy too is important.

All the resulting information about you is then analyzed and an individualized health program is set up for you. Regular follow-up appointments are then scheduled to follow and monitor progress. For example, high cholesterol and blood pressure is monitored to minimize risk of heart attacks and stroke. Medications are reviewed for efficacy and dosing. As a person becomes healthier changes in medications and supplement doses are required in many cases. Also, monitoring for side effects and interactions has become more important. Advances in science shows us there are more potential interactions between food and drugs and supplements than we may even suspect.

Our life is a journey. And most of us truly believe the journey is a more enjoyable one when we have health. Most of us list health in our top 5 on the list of priorities, and yet most of us do not live a life consistently that reflects this priority. When we are young we take our health for granted. And as we age we do not put our resources, time and money, towards protecting and nurturing our health. And then in the twilight of our lives, we wonder as we are taking handfuls of medications that keep us alive, where is the joy, the ability to enjoy life to the fullest, the inability to drive a car anymore, to travel to other countries, to sleep, to have sexual intimacy, to eat the foods we love?

Currently there is a lot of talk of changing our social security plan, our pension plans, and our retirement accounts. But what are we doing daily for our health IRA’s? Are we investing in our health and wellness? Are you as healthy as you can and choose to be?

Call today for an appointment. We always make room for your referrals of family and friends. We look forward to serving your health care needs.

‘LIFE IS NOT MERELY LIVING BUT LIVING IN HEALTH’ - Martial, Epigrams

PART 2 : Getting Back to Basics - "Balancing your health account check book daily"

The last newsletter's focus was Getting back to Basics Part 1. The focus was being mindful of and recording what we are eating.

Recently the government has recommended a change in the food pyramid. Most people, if asked, do not even know what this is. Whilst I think the pyramid may make for a great outline for a nutrition teacher, from a practical matter my recommendations are to "balance your health account check book daily" by following the below recommendations:

1. Portion size matters. ( do the arithmetic)
The easiest way to remember this is get to know the size of your fist. This equals a serving of protein. Most fruits come in portion sizes, unless the very largest apples, oranges, peaches etc. are picked. A portion of grain usually equals about 1/3 - ½ c. uncooked, and about 1 cup cooked. Vegetables, too, may come in portion sizes, potatoes, corn on the cob, tomatoes, carrots, etc. Most people do not eat enough veggies, so portion size of vegetables in most cases is a mute point. Portion size of nuts, seeds, oils, and other high fat foods due to their high calorie count are significant mostly in the diet of people who want to lose weight. For people who just want to maintain health and wellness think moderation.

2. Food Choices
By having kept a track of the daily food intake (assignment from spring) we can now evaluate how well we did. (more arithmetic)

• How many servings of fruits/vegetables/ proteins did we have daily?
• Did we have at least 5-6 total vegetables & fruits? 3-5 servings of proteins? 3 of the good fats? 3-5 whole grains?
• Were our food choices the best they could be with respect to high quality protein (with every meal)?
• Did we have a little healthy oil/fat daily? (unsaturated, mono/poly unsaturated fats?) (excluding supplements)
• How did we do on the organic, non-hormone, non-preserved, non -colored question?
• Are most of the foods we eat daily, processed, or did we have to wash, prepare and cook them?
• Did we find the organic dairy, poultry and/or meat, actually looks and tastes so much better?
• How about the grains? Have we explored new tastes, quinoa, spelt, or maybe even gotten back to cooking good old fashioned oatmeal again?

3. Balanced Meals
As we get used to keeping track of our food, meal planning becomes easier. For example, if breakfast was fresh fruit, and a bagel with a poached egg, and lunch was a cobb salad, dinner options are very open. If however, breakfast was a muffin on the run, and lunch was a sandwich, a balancing dinner would include a large portion of either fruit, and/or veggies with quality protein. By this example, one can see that each day there are many ways to get the required food groups in. However, planning each meal, or planning a meal based on what one had thus far during the day is actually sort of like "balancing your check book daily" except it is your health account.

4. Exercise
Now part of this "Balancing your health account check book" idea daily also includes exercise. An active lifestyle has been shown to be very effective in the maintenance of health and wellness. Therefore, daily walks, biking to work, and /or walking the first 9 holes all matter. Individualized weight training programs are much more effective than going to the gym unsupervised, and without any specific goals. ( Focus of the next newsletter will be in exercise)

5. Liquid consumption
 For those of you have stated point blank, "I am not giving up my 2 glasses of wine, beer, martinis/night"....alcohol does affect your health checkbook balance. (in some cases possibly positively, and in others negatively.) Water should be the major component of your daily liquid consumption. Most people are simply not drinking enough water.

6. Sleep
What is your average # hours/night? Are you well rested, and full of energy, with a healthy immune system, emotionally stable, or are crabby and miserable to be around at home and at work (like a young child needing a nap)? Yes, your health check book may be going in the negative here.

7. Medications and Supplements
 It is important to take medications and supplements as prescribed. Many people are self-prescribing supplements, and over the counter drugs. This can be very dangerous to one's health as there may be chemical interactions that may be even life threatening. At a minimum, have a physician specialized in natural medicines (ND) review your natural medicines and supplements. Always tell each of your physicians any and all OTC drugs, (over the counter) supplements, and medications you are taking.

8. Keeping Score
For your convenience a health journal is available here at the clinic. Keeping a written record ensures better outcomes. As you review the above recommendations, some of you may find to only have a minimal challenge before you, whilst others may have significant hurdles to overcome. To each of you reading this newsletter I would like to extend an invitation and challenge of increasing the balance in our health accounts.

Acupuncture and Chinese Medicine

Whilst some of you are very familiar with acupuncture treatments and Chinese medicine, and even have regular treatments, others of you may be unfamiliar with why and when acupuncture and/or Chinese herbs are indicated.

My first response for when acupuncture is recommended would be in any and all pain conditions. This would include acute (sudden onset) and chronic pain, and pre- and post-op. Some more commonly seen conditions here in the clinic are headaches, all musculoskeletal conditions, including neck, knee, shoulder, low back, tendonitis, bursitis, abdominal pain, and menstrual pain.

Acupuncture can be particularly effective in nausea and vomiting, and especially hyper emesis in pregnancy. And in stroke patients, the sooner the acupuncture the initial event, the better their prognosis.

As spring approaches, allergies and sinus symptoms are very often relieved with acupuncture. And a few favorites of mine include insomnia, stress and a lowered immune system.

Chinese medicine refers to the herbs that may be prescribed for the condition. These herbs are usually a Chinese herbal formula. In many cases, herbs may be prescribed concurrently with the acupuncture.

It has been my experience that Chinese herbs and acupuncture are most people’s LAST resort of treatment. Yet, from clinical experience, patients who have acupuncture and Chinese herbs as a first line of treatment, or even regularly, as prevention, may often save themselves from prolonged discomfort and many unnecessary invasive medical procedures.

The theory of how acupuncture works is based on the theory of yin and yang, the balance of energy. From a practical matter, an explanation I use often is that by choosing specific points in the body, and inserting a very fine hair-like needle in these points, a specific response is elicited. For example in pain cases, specific points may help the body produce its own endorphins, others decrease inflammation, and others may relax the muscles etc. It is the clinical expertise of the acupuncturist that determines the combination of points and length of time that are used for a specific patient. Not all acupuncturists’ clinical expertise is equal and results may vary between practitioners.

For those who have tried acupuncture for one symptom and it didn’t work, don’t rule it out as a possible treatment of something else. The body is complex and ever changing. Acupuncture is a most dynamic in the moment type of treatment and has been shown to be very effective in some people for a vast number of disorders. Why not consider acupuncture today for that nagging shoulder, knee, elbow, or low back pain before the golf, hiking, or biking season? Or consider it as Spring Tune-up! They do say “Prevention is a pound of Cure”.

Link between autism and childhood immunizations?

Attention: Parents, Grandparents and Childcare Providers:
As of Spring, 2008, there has been an interesting development in the case of the government looking into a possible link between autism and childhood immunizations.
Apparently the government found a link with autism and childhood immunizations in an infant daughter with a mitochondrial disorder of a John Hopkins neurologist. What are the implications of this information for those of us with infants and children? This is a discussion we all need to be having with our pediatricians and health care providers. To those of you for whom I am your childrens’ primary care physician, please schedule an appointment to discuss this new information.
 

What are the most cost effective steps to take with respect to your health, wellness, and prevention of dis-ease?

1. Regular age and sex-dependent labs, mammograms, coronary and carotid artery calcium screenings, dexascans, indicated ultrasounds, paps, breast and prostate exams, and x-rays are recommended. The focus of my practice is prevention and anti-ageing. Body chemistry DOES NOT LIE! We might not listen to what our body is telling us, but the most objective evaluation of what is going on inside of us is our chemistry. However, the interpretation of these labs is very significant. This is where all of you, my patients, get my expertise in the area of disease, and disease prevention and anti-ageing.

2. Supplements. No, they are not all created equal. We carry a few very specific, premier quality, highly effective clinically, non-contaminated supplements. These supplements are biochemically active, which means they cause physiological changes in the body. This is the purpose of taking a supplement. If a supplement is prescribed, the desired effect should be manifested. Not everyone needs to have this clinically desired effect. This is why all supplements should be individually dosed and prescribed. In some cases, there may be interactions between supplements and medications. These reactions may in fact be dangerous to one’s health. As a patient of this clinic you will have the expertise of my training and clinical experience in the prescribing and dosing of all natural medicines, which includes supplements, hormones, drugs and herbs.

3. Regular exercise. There isn’t an exercise that is the best for every body. My rule is “GET UP AND MOVE”. For some this is walking, others dancing, biking, hiking, skiing, running, and/or yoga. There are so many benefits of exercise; thousands of books have been written on the subject. Another recommendation is “CHANGE IT UP”. For the first time in my life, I am trying Pilates. I love it. It is very different than anything I have done. Here’s the thing….doing the same thing over and over again can get boring. Also, to keep motivated, exercise with a friend, or co-worker, or partner. Be held accountable.

4. Sleep. For years I was always envious of people who said they could get along on 4 or 5 hours of sleep per night. They seemed to be so productive. Even as a college student, I recall sleeping a lot, especially on winter breaks. Looking back, I am so glad I listened to my body (and my mom) and took the time to sleep. Research has shown study after study quality and quantity sleep is extremely important in disease prevention and overall health and wellness. If you are not getting a minimum 7-8 hours of quality sleep, come in and see me. There may be a metabolic or other reason for your inability to get those quality and oh so important ZZZZZZ’s.

5. Food. There is a saying “Let food be thy medicine and medicine thy food.” This has been proven again and again clinically. Buy organic, unprocessed foods. Start with quality organic, hormone-free protein, organic whole grains, fruit and vegetables. If finances play a role, cut back the alcohol, snacks, and sweets. Please do not compromise your health with buying inexpensive fast food. For those of you who need help in this area, call my office and make an appointment.

6. Prescription drugs. For many this area is very difficult to personally evaluate. If you would like to have me evaluate your prescription drugs with respect to cost and/or other options, please call for an appointment. In some cases, generic drugs are OK. In some, not. The rule is not to discontinue prescribed drugs without the prescribing physician’s permission. These include bio-identical hormones, testosterone, thyroid and blood pressure medications.

7. Meditation, quiet time, prayer. It is very important for all of us to de-stress by doing nothing. I know, I can already hear many of you say, “The day isn’t long enough to even get my to-do list done, let alone schedule some quiet time.” Folks, it is because we are human BEINGS not human DOINGS that we need to learn to JUST BE!!!!! It is in these moments when we consciously connect our mind, body and spirit. Start with one minute per day and just breathe. Yes, time it if you have to. Trust me; you will yearn for more time with yourself. Work up to five minutes/day.

8. Make time for family and friends. Eliminate if you have to obligatory automatic and joyless activities if it takes away from you being and doing things with those you love and hold most dear. Within this last year a number of clinic patients have been diagnosed with some form of cancer. The prognosis varies, however, a few have a very short time to live. I learn many things in being with these patients. Mostly, to live each day prioritizing the people who matter and are important, and of living a daily life of no regrets. Ask yourself, if you knew when you were going to die, what would you be doing now, today, this week, this month, this year. Re-evaluate the path you are on, and make any changes you feel are mandatory in your living a healthy rewarding life.

9. Give back. It seems there is no end to the opportunity to give back. Volunteer, donate, and/or give money. There are truly blessings in helping those who need help.