"Women-Like Breasts" Are More Common In Men Than You Think
Psoriasis Sufferers: Before You Take Another Medication, Read This...
Don't Let A Nasty Cold Keep You From Enjoying Life
Are You Sabotaging Your Body's Immune System?
Drink Milk For Strong Bones, Right? Think Again!
Is The Fear Of Getting Swine Flu Stressing You Out?
Have You Had An Orange Today?
Are Red, Itchy Razor Burns And Bumps Driving You Crazy?
How Safe Is The Hamburger You Are Eating?
Feeling Guilty This Thanksgiving? Think Again!
Keeping Varicose Veins Away May Be As Simple
As Changing A Few Daily Habits
One female patient recently expressed concern about varicose veins. Both her mother and grandmother lived with unsightly veins for years, and she wondered if she was destined to have this condition.
I was honest with her. Varicose veins often run in families but the condition is not necessarily inevitable. I assured her that there are defensive measures that can be taken to improve her chances of preventing the onset of varicosity, a term used to describe swollen veins.
Approximately half of all middle-aged Americans develop this condition, more so in women than in men. Although varicose veins is not life-threatening, if left untreated it may become more serious and cause bleeding under the skin, blood clots or leg ulcers.
Why the Legs?
Any vein could become varicose, but your leg veins are most susceptible. Your blood has a harder time flowing upward against gravity due to the distance between your heart and legs. When you exercise, your body maintains good circulation because when leg muscles contract, the blood is pushed upward. Tiny valves in your veins open to let the blood flow through and then close again to prevent the back flow of blood as it returns to the heart.
When these valves become damaged or don’t work properly, blood pools in the veins, circulation is hindered, and the veins swell. They appear on your legs as blue, bulging or lumpy. Your legs may ache, itch, cramp or develop a sensation of heaviness.
Unfortunately, varicose veins cannot be cured completely, but there are things you can do to bring relief and improve the circulation in your legs. If you do not currently suffer with varicose veins you might want to implement simple changes in your daily routine to guard against developing varicosity in the future.
Eliminate Contributing Factors
Since good circulation in your legs depends on activity, a sedentary lifestyle is probably the greatest contributing factor to varicose veins. Take time to incorporate moderate exercise, such as walking or cycling, into your routine.
Anything that hinders the flow of blood through the veins can contribute to poor circulation. Obesity, for example, causes compression of the veins so that blood can’t flow as freely. Try losing extra pounds by consuming a diet of fresh fruits and vegetables. Eliminate refined carbohydrates (such as white flour and pasta), processed foods, and sugar.
If your job requires you to stand on your feet all day or to sit in one position for prolonged periods, it is even more important for you to include exercise as part of your daily activities. When you are sedentary, your leg muscles are not given the chance to contract enough and circulation is hindered. If you must stand most of the time, be sure to take rest periods throughout the workday. Sit down and elevate your feet, if possible, or walk around a bit. You may also try shifting your weight from one foot to the other or standing on your toes periodically.
If you are sitting, increase the blood flow by propping your feet on a small box or stool and by flexing the muscles of your legs, feet and toes. Take a few minutes to get up and walk around every hour or so, as well.
Even wearing constricting clothing (such as girdles) may interfere with blood flow so opt for something loose and comfortable. There is one exception to this rule however, and that is to wear supportive stockings or hose which helps to keep less blood from pooling in the veins.
Proper Nutrition Improves Your Veins
In addition to an overall healthy diet, specific foods and nutrients help to prevent varicose veins as well as to promote their improvement. Make sure you get plenty of vitamin C, which reduces tendencies toward clotting, and vitamin E, which improves circulation and helps prevent the feeling of heaviness in the legs. You may need supplements to ensure that you are getting adequate amounts of these vitamins.
Other supplements to consider include: coenzyme Q10, which increases circulation; essential fatty acids, for the reduction of pain; glutathione, which protects veins and arteries from oxidation damage; pycnogenol (pine bark extract, a source of powerful antioxidants), which helps stimulate circulation.
Eat lots of blueberries, cherries and blackberries. Their antioxidant compounds strengthen the vein walls and reduce the buildup of certain enzymes which tend to weaken the veins.
If you aren’t fond of eating berries, try bilberry extract, which contains the same antioxidant compounds. To improve your circulation try butcher’s broom, ginkgo biloba, gotu kola and hawthorne berries. Bromelain, an enzyme found in pineapples, reduces the risk of clot formation.
When Plagued with Varicose Veins, Try Natural Relief
1. Mix ½ teaspoon of horse chestnut powder with 2 cups of water. Use this mixture, or witch hazel, to reduce discomfort and strengthen veins. Moisten a sterile cloth and gently rub over the affected area.
2. To stimulate blood flow, use white oak bark herbal tea. After making a strong tea, make compresses and apply to legs three times a day.
3. For a convenient soothing topical ointment, try aloe vera gel.
4. If you are suffering from poor circulation in your legs, get moving, eat a healthy diet, and ask your doctor about adding natural supplements that might improve your condition. You may be surprised at how much better you feel when you follow a few simple life changes. If varicose veins run in your family start now before it’s too late!
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
________________________________________
Gynecomastia
"Women-Like Breasts"
There are some things men just don’t want to talk about, not even to their doctors. It’s easy to discuss cholesterol levels, high blood pressure, or other obvious conditions. But when it comes to some parts of the body men have a difficult time breaking the silence. This was true of a new patient who came to me with a very personal problem.
Since puberty, this middle aged man had been living with a condition known as gynecomastia, a term meaning “women like breasts.” As you might expect, he was reluctant to discuss his condition with me and was surprised to hear that other male patients have the same problem. If you are wondering why you haven’t heard of this condition before it’s because abnormally large breasts are not something men publicize.
The surprising truth is gynecomastia is more common than you may realize. It is seen in adolescent boys who show signs of breast development during puberty. The hormones that cause other changes in the body of a pubescent boy are responsible for breast tissue growth and are a common part of the normal development for young men. In 90% of males, the symptoms disappear in a matter of months. The remaining 1% of boys reaching adulthood is left with the development of “women like breasts.”
Psychological Effects Can Be Devastating
Living with “female like” breasts can cause a man deep embarrassment and shame. Feelings of humiliation are common along with a loss of masculinity. Gynecomastia is a social handicap that may diminish the male ego and lead to low self esteem if not brought to the forefront. Many men suffering with the disgrace of abnormally large breasts struggle with anxiety their entire life. Even the smallest act like taking off their shirt at the beach can be stressful.
My patient was no exception when it came to embarrassing situations. It took him a long time to have enough courage to walk into my office and discuss his problem. He is not alone. There are many success stories of men with gynecomastia who have successfully conquered their fears and taken the first step to change their self image. As with any physical condition, you must first find the cause to determine the best method of treatment.
Possible Causes of Female Breasts in Men
It is estimated that approximately 40% to 60 % of the male population is affected with abnormally large breasts well into their adult life. Some of the causes include:
• Obesity - Overweight men may appear to have overly large breasts due to fat deposits, not growth of breast tissue. This condition is known as pseudogynecomastia.
• Hormonal – As men age they may develop an imbalance in estrogen-testosterone levels, tipping the scale in favor of estrogen resulting in breast tissue growth.
• Medical conditions – These may include testicular or breast cancer, impaired liver function or other serious diseases.
• Drug related - Men using anabolic steroid drugs or medications with estrogen may create estrogen dominance.
Ways to Deal with Estrogen Breast Fat
Get into shape - Fat encourages higher levels of estrogen and estrogen encourages fat and water retention. Perform specific exercises to develop the chest region. This type of exercise does not reduce breast size but it does tighten up and reshape the chest area. Suggested exercises include push ups, dumbbell or barbell chest press, and chest flies.
Exercises that boost the metabolism are an effective way to burn fat. Studies have shown that interval training burns fat more efficiently than the typical, long and boring cardio routines we are used to.
Eat healthy – Consume a diet of fresh fruits, vegetables and whole grains.
Alcohol and caffeine – Drink in moderation
Estrogen – blockers and testosterone boosters - There are many supplements available to help balance the amount of estrogen your body absorbs as well as stimulate testosterone production. For example, Dindolymethane (DIM), a plant compound with health-promoting properties, stimulates more efficient estrogen metabolism. Tribulus extract helps elevate testosterone levels while keeping them within a normal range.
Anti-estrogen drugs – Anabolic steroid drugs are known to be estrogen blockers, however as with any drug, there is a danger of side-effects. It is best to consult with your doctor to determine whether it is suitable for you.
Liposuction – Sometimes suctioning and removal of excess fatty tissue is all that is needed.
Surgery – As a last resort, enlarged male breasts can be reduced by cutting out excess glandular tissue. The procedure is usually done on an outpatient basis and takes an average of two hours. Of course, there are always risks involved when surgery is chosen as the best solution to a health problem. Thorough research is advised before undergoing any type of surgery, cosmetic or otherwise.
If you or someone you know is secretly suffering from gynecomastia, don’t despair. Most importantly don’t live with the pain and humiliation that goes with the condition. As much as it is difficult to talk about your breasts to anyone, consulting your doctor is the first step toward relief. Having the courage to consult your physician is a powerful way to begin the process of healing both physically and mentally.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
________________________________________
A Natural Approach For Psoriasis Relief
I see patients almost daily with some form of psoriasis. For some people, psoriasis causes only occasional, mild irritation. But for others, this skin disease causes severe symptoms which are difficult to treat.
I remember one patient who had suffered since young adulthood. Other doctors had prescribed several different medications for him, all of which worked initially. But none of them provided consistent relief. He had also experienced nausea and fatigue as side effects. When I suggested a natural approach, he readily agreed.
Unfortunately, many conventional treatments give only temporary relief and often cause severe side effects, including liver damage. That’s why I advise all of my psoriasis patients to try natural alternatives first, before starting drug treatments.
The Mysterious Nature of Psoriasis
People who suffer from psoriasis tend to have unpredictable cycles of flare-ups followed by periods of remission. Attacks are often triggered by certain situations such as infections, injury to the skin, stress, cold weather, smoking or particular drugs. Triggers vary from person to person.
During an attack, some of the skin cells develop too quickly and move to the surface of the skin rapidly. There, they build up, causing rough, red patches, often with silvery white scales. These patches may spread to cover larger and larger areas. They usually cause itching, and sometimes they bleed. Psoriasis can also affect the scalp or cause pitted or discolored nails. Some people develop a condition known as psoriatic arthritis, in which joints swell and stiffen.
Although scientists understand what happens during an attack, no one knows what causes psoriasis, and there is no accepted cure. Some researchers believe psoriasis may be related to a weak immune system, while others link it to an unhealthy, toxic colon.
But just because psoriasis isn’t fully understood, doesn’t mean you can’t control it. Many of my patients have improved by following natural approaches. It’s worth a try for you, too.
The Dietary Approach
Since psoriasis isn’t an allergic reaction, you may not think that what you eat has much to do with your condition. On the contrary, diet is one of the first things I advise my patients to alter. It’s not a cure but I believe you’ll notice at least moderate improvement through a strict, modified diet.
Focus your meals on fresh fruits and vegetables, and eat them raw when possible. Add 100% whole grains for variety. These foods are loaded with antioxidants to strengthen your immune system. They also provide lots of fiber which will keep your colon cleansed of toxins. For extra fiber, try prunes, figs, apples and raisins.
Eliminate all saturated and hydrogenated fats. This means you will need to avoid red meat and dairy products. These two foods also contain a substance called arachidonic acid (AA) which promotes inflammation on the skin. You may eat poultry, and you should try to get several servings of cold-water fish each week. If you don’t like fish, try fish oil or flaxseed oil. These two supplements will provide the omega-3 fatty acids necessary to reduce inflammation.
Other foods to avoid include fried foods, all processed foods, sugar and white flour. You’ll also need to stay away from alcohol.
Stick to your regimen until your skin clears, and then continue your diet for at least three more months. Then begin introducing other foods back into your diet, one at a time, and if you begin to have flare-ups, go back to the diet.
This approach takes time, discipline and patience. But the possibility for relief is certainly worth your efforts, and you will not be at risk for drug side effects.
Natural Remedies to Soothe Your Symptoms
When you’re miserable with a psoriasis attack, you need immediate relief. One of my favorite home remedies is a soothing lukewarm bath. Add to the water: 1 cup of apple cider vinegar plus 1 cup (combined) of rolled oats and cornstarch. You can also try Epsom salts or 2 teaspoons of ginger. After your bath, pat dry gently with a clean towel and follow with heavy moisturizer.
Many people find relief with over-the-counter hydrocortisone creams. Frequent use, however, can weaken the skin tissues. As an alternative, try castor oil or a mixture of olive oil and peanut oil. Rub directly into the skin.
You may want to include light therapy in your treatment. Expose the skin to natural sunlight for at least 15 minutes, but don’t exceed 30 minutes. Any longer may damage the skin. Your doctor may recommend therapy with artificial ultraviolet light, as well.
Remember to keep the skin clean and moist, and try to avoid triggers. Make sure your friends and family understand that psoriasis often affects you emotionally, mentally and socially, especially if it occurs on prominent body areas. Depending on the severity of your case, you might find it helpful to find and join a support group for psoriasis sufferers.
If you need to take psoriasis medication I recommend starting with the milder treatments, such as topical cortisone creams, and moving on to stronger oral medicines. I’m sure your doctor will advise you safely.
Psoriasis can be difficult to treat. But don’t give up hope.
Remember: You do have alternatives.
In Good Health,
Jay Brachfeld, M.D.
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Guard Against Cold And Flu
With A Strong Immune System
One patient lamented about his susceptibility to colds and flu at this time of year. Despite his generally healthy lifestyle, he consistently came down with at least one or two colds per year. “I simply don’t have time to get sick,” he told me.
If you’re like this patient, your life is too busy to be waylaid by a nasty cold. With holidays approaching, you want to make sure that activities with friends and family aren’t ruined by sickness. Here’s the good news! Armed with the right information, you could very possibly get through the season with no sickness whatsoever. Even when a cold or virus does strike, you can help regain your health quickly without the use of prescription drugs.
Keep in mind the two most important habits that keep germs from entering your body in the first place: 1) wash hands frequently with soap and warm water, and 2) keep your hands away from your face.
Since it’s impossible to completely avoid coming in contact with germs, you must also shore up your immune system, enabling it to fight off any germs you may encounter. One of the best ways to strengthen your immune system is through the use of nutritional supplements.
Supplements Offer Protection from Sickness
In addition to an overall healthy diet which includes lots of fruits and vegetables, certain supplements can provide extra protection from colds and flu.
• Vitamin C. Take up to 3000 mg. daily to boost the immune system.
• Vitamin E works best along with C to protect your body from free radical damage. Try 400 - 800 IU per day.
• Echinacea, an ancient herbal remedy, may increase production of immune cells. Take it in tincture form. Use it for a week or two and then stop for a week before resuming.
• Garlic kills viruses. Take four to six tablets a day to ward off colds. If you don’t like the strong odor, take a deodorized version.
• Other antiviral herbs you can safely take on a regular basis include: maitake mushroom (3 - 7 grams daily); olive leaf (1000 - 2000 mg. daily); elderberry extract (follow label instructions).
What to Do When You Catch a Cold or Flu
One of the worst things you can do is to suppress your body’s natural healing process by taking cold medications. Cough suppressants, fever reducers, and other over-the-counter cold remedies hinder the body’s natural immune responses. All the symptoms of a cold or the flu are simply methods your body uses to rid itself of the invading germ. Mucus production, for example, flushes the nasal passages of germs. When you’ve developed a productive cough, you should never try to suppress it. Instead allow your body to cleanse itself by encouraging the expulsion of mucus. Sneezing and coughing also help get the mucus out. Similarly, a fever causes you to perspire allowing your body to rid itself of toxins.
Instead of loading up on useless over-the-counter medicines, load up on the right supplements to further strengthen your immune system and hasten your body’s recovery.
In addition to the supplements listed above, add the following to your regimen at the first sign of sickness.
• Increase vitamin C intake: 1000 - 2000 mg. 4 - 8 times daily.
• Vitamin A promotes healthy mucus membranes. Take 50,000 - 100,000 IU daily. Because vitamin A can build up in the liver and become toxic, don’t exceed this dosage or take it for longer than 5 days.
• Take 4 - 6 zinc lozenges (gluconate or acetate form) a day, then discontinue after 5 days.
• Thymus extract stimulates the formation of virus-killing cells in your body. Consult your doctor before taking this supplement.
• Goldenseal may strengthen the immune system and seems to fight sore throats especially well. Take 175 - 350 mg. 3 -4 times a day for 10 days to 2 weeks.
When the flu season strikes, try the following “cocktail” developed by Dr. Mark Stengler, naturopathic physician at the La Jolla Whole Health Medical Clinic in California:
To ½ cup of warm water, add 30 drops each of echinacea, astragalus, reishi and lomatium (all liquid extracts or tinctures), plus 10 drops of licorice root. Drink your cocktail twice a day, until the flu stops circulating in your area. If you’re already infected, drink this mixture every 2 -3 hours while you’re awake. Usually, you’ll defeat the flu within 5 days.
Now that the cold and flu season has arrived, don’t sit back thinking your fate is sealed. Add the right supplements to your busy and healthy lifestyle, and you may escape getting sick altogether.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
________________________________________
You May Be Causing Your Low Immunity
Do you know that your body is equipped with an incredible defense mechanism known as your immune system? It fights back against viruses, bacteria, chemical pollutants, and free radicals in the environment. It heals wounds, infections, and bruises. It even has the ability to draw antidotes to some diseases that happened as far back as childhood.
How the immune system functions is a hard thing to explain to patients. It’s not just an organ that battles illness and infection but rather an interaction of many organs and structures within your body. This remarkable infrastructure is responsible for recognizing things that belong and don’t belong in your body then fights the ones that are foreign. So why are there so many people in my waiting room with colds, fever, and flu-like symptoms?
The answer is simple. Even though your body has a natural defense against illness and infection it can become weakened by a number of factors. As you age, your body’s resistance to disease slowly begins to falter. You may also sabotage your immune system by smoking, drinking, eating an unhealthy diet and becoming sedentary. In other words, you are sometimes your own worst enemy when it comes to staying healthy.
When your immune system weakens you are vulnerable to every type of illness that affects humans. It is not uncommon for people to get two colds in any given year but if you are suffering with more than that it could be due to an immune deficiency. Other common signs of low immune functions include fatigue, repeated infections, allergic reactions, and chronic diarrhea.
When my patients ask me what they can do to prevent the common cold they are surprised to learn that everyday foods contain ingredients that can power up a low immune system. Almost everyone has simple vegetables, herbs, and foods in their own kitchen that hold the answer to natural healing. My recommendation is to use these foods on a regular basis to improve stamina, endurance and overall health.
Natural Food Remedies Boost Immunity
Cruciferous vegetables such as broccoli, collards, kale, mustard greens, and cauliflower – These veggies are packed with vitamins, selenium, bioflavenoids, and carotenoids, which help to fight disease. When broccoli is used along with tomatoes it is said to prevent and suppress the growth of cancer cells. Recommended -Two servings per day
Carrots – Besides being famous for helping your eyesight, carrots contain essential vitamins, potassium, phosphorus, and beta-carotene. All of these natural ingredients help your vitality.
Fruit – Everyday fruit such as apples, oranges, grapes, bananas and pears are especially important for getting vital vitamins, minerals and compounds into our diets.
Garlic – Studies crown this food the number one cancer fighter because it contains antiviral and antibacterial properties. It has been known to reduce bronchial infections and help calm a sore throat. Garlic stimulates the immune cell CD4 to proliferate and enhance its activity. Recommended - At least one clove a day, raw or cooked
Honey – Not only does this food taste good, it is loaded with antibacterial power. A common cold fighting concoction is a mix of honey, lemon and ginger in hot water.
Onion – Rich in the natural antibiotic, Alicin this veggie is known to maintain cardiovascular function.
Yoghurt – Billions of bacteria are lurking in your body, especially in your digestive system. Overuse of antibiotics can kill bad bacteria but it also kills what is known as good bacteria. Adding regular doses of probiotic yoghurt helps to replenish your good bacteria.
Shiitake Mushrooms – This particular type of mushroom is known to destroy cancer cells and kill ringworm. Active ingredients include a polysaccharide that stimulates immune cells and sulfides to attack fungi. Recommended - Six mushrooms per week
Benefits of Power Foods Backed by Research
The idea of eating the right foods, including herbs and supplements has long been the subject of much research. Of course there are other factors that enter into helping your immune system function at its best. According to immunologist Elinor Levy, PhD, in her book, “Ten Best Tools to Boost Your Immune System”, (Houghton Mifflin, 1996), she advises a healthy lifestyle based on exercise, reducing the effects of stress, along with eating the right foods.
• Skip sugar - Sugar is an enemy of your white blood cells and may keep them from doing their best job.
• Skip polyunsaturated fats in vegetable oils such as corn, safflower, and sunflower oil.
• Lose some weight – one study found that white blood cells in overweight people had a harder time fighting off infection.
• Stop stressing – Chronic stress impairs your immune system by affecting your thymus gland creating problems in your body’s ability to fight off infection.
• Exercise – Activity is a proven immune booster as long as it is in moderation. Overdoing it can be problematic.
• Take vitamins – Vitamin C is a natural immune booster so take it regularly alone or as part or a multi-vitamin.
Bruce Ames, cancer researcher found that people doubled their chances of developing cancer when they failed to eat five daily servings of antioxidant-rich plant foods. Foods containing indoles such as broccoli and kale may prevent tumors in the breast from forming.
Other studies supporting the inclusion of power foods in your diet to safeguard disease are equally as impressive. The substance in soybean products known as genestein is purported to starve tumors by blocking the flow of the blood to the source as reported by the National Academy of Sciences.
A study conducted by the American Health Foundation reported that Hispanic women had an exceptionally low rate of breast cancer due to beans as a mainstay in their diet.
The addition of pumpkin seeds, which are rich in zinc levels, was found to increase immune cells according to a study in American Journal of Obstetrics and Gynecology. Zinc deficiencies are associated with vaginal yeast infections and prostate disease.
Give your immune system the help it needs to safeguard your body against illness and disease. Do yourself a favor. Check out all the power foods you have in your refrigerator or pantry. Make it a point to include them in your diet to reap all the benefits they offer. Don’t forget to follow other healthy lifestyle tips to keep you well this season and all through the years to come.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
________________________________________
Falls And Bone Fractures
Falls occur at any age but they are particularly common in people over sixty. As an orthopedic surgeon it is not uncommon for me to see elderly patients who have fractures due to accidental falls. One of my elderly patients was adamant that she was doing all she could to prevent bone loss by drinking plenty of milk on a daily basis. She seemed surprised to hear that although milk may be a good source of calcium, it is not the answer to giving your bones the support they need as you age.
The statistics are alarming when it comes to falls and fractures. According to the National Institute of Health one in every two women will suffer a fracture related to osteoporosis, a term used to describe bone loss. Unfortunately, many people live with osteoporosis without knowing it because there are no symptoms until a bone becomes so fragile that it is easily broken.
There are several interesting facts related to fractures worth mentioning:
• More than 90 percent of hip fractures are associated with osteoporosis.
• Nine out of 10 hip fractures in older Americans are the result of a fall.
• Elderly individuals who have a hip fracture are 5 to 20 percent more likely to die in the first year following that injury than others in this age group.
• For those living independently before a hip fracture, 15 to 25 percent will still be in long-term care institutions a year after their fracture.
• Most falls happen to women in their homes in the afternoon.
Why Falls Happen
A question I am often asked is why falls are more likely to happen as you age. There are many reasons of course. But some of the most common causes are directly linked to a person’s reflexes which slow down in older people. Reaction time becomes delayed making it harder to regain balance when something suddenly causes a shift of body weight. Also, loss of footing or traction is very common especially in wet or icy conditions. Other examples include tripping, or climbing on items intended for other purposes like using a chair to reach a high shelf.
Balance can be improved by doing muscle-strengthening exercises, and practicing them on a daily basis. Let’s not forget to make sure your vision is the best it can be. Get your eyes tested to obtain maximum vision correction, and make sure you are comfortable wearing bifocal or trifocal glasses. Poor vision can increase your risk of falling especially over uneven surfaces such as curbs, uneven floor elevations or sidewalks.
Another very important factor contributing to fractures is the fact that people lose body fat that could cushion bony areas. Loss of muscle strength which is also common adds to the risk of breaking a bone if a fall occurs.
Strengthen Your Bones
The first step is to ensure that you have strong bones that will support you and withstand minor falls. Begin strengthening your bones early in life in order to avoid bone loss as you age.
Although calcium is essential for bone strength, dairy products aren’t always the best source. In order for your bones to benefit from this important mineral, it must be able to absorb it. The pasteurization of dairy products destroys not only harmful bacteria but it also kills important enzymes which your body needs in order to absorb calcium. So, you may be ingesting lots of calcium which is never absorbed by your body.
Instead of milk and other dairy products, focus on other calcium sources such as sardines, calcium-fortified fruit juice, spinach and other leafy greens, broccoli and almonds. To insure you’re getting your recommended amount of calcium for your age, you may need to take a supplement.
Even if you’re getting plenty of calcium, you’re still not necessarily strengthening your bones. For best calcium absorption, your body also needs magnesium, manganese, and vitamin D. Pineapple is a good source of manganese and 15-20 minutes of sun exposure per day is great for vitamin D.
Recommendations for Calcium and Vitamin D Intake
Age (years) Calcium (mg) Vitamin D (IU)
19 to 30 1,000 200
31 to 50 1,000 200
51 to 70 1,200 400
70 and older 1,200 600
Upper limit 2,500 2,000
Source: NationalAcademy of Sciences, 1997
Preventing Falls
Even if you’re doing everything possible to maintain bone strength, precautions are always a good idea to prevent falls.
• At home - Clear walk-through areas of all electrical cords and other items. Maintain good lighting, especially in stairways. Install extra stair rails, if necessary. Use night lights. Install handrails and non-skid mats in the shower. Clean up kitchen spills immediately. Make sure throw rugs have rubber backings, or place rubber mats underneath.
• Outside - Wear rubber-soled shoes, especially if you live in an area with icy winter conditions. Carry a cane or other device to help you keep your balance.
• Stay Fit - Keeping your body in its best physical condition will ensure a minimum of falls. Regular exercise will increase your balance and coordination and help keep your body flexible. Weight-bearing exercise, such as walking or lifting light weights, will also build your bones.
• Medication - Avoid substances that can interfere with your balance. Many drugs and medications may cause you to feel light-headed, dizzy or drowsy and make you susceptible to falling. If you experience any dizziness at all, have your doctor investigate the cause and help you eliminate it.
Your bones support you so don’t disappoint them. Start now to keep your skeleton and muscular structure strong. Avoid fractures later in life by following a few lifestyle changes that will make a difference later on. You’ll be glad you did!
In Good Health,
Mark Bromson, M.D.
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2009 H1N1 Virus...Swine Flu
H1N1 virus, or more commonly known as swine flu, has everyone running to their doctors for advice about how to treat or prevent it. As an anti-aging doctor I am barraged with calls from patients over 60 years old asking if they are in the “high risk” category. I also have a waiting room filled with people showing flu like symptoms including fever, cough, sore throat, body aches, headache, chills and runny noses. Some patients infected with the 2009 H1N1 virus may have respiratory problems without a fever, therefore it may be difficult to diagnose.
How do you know what to do when you get sick? Better yet, what can you do now to prepare for the likelihood of contracting the swine flu virus? Before getting into prevention, let me share a few important facts regarding this high profile illness.
“High Risk” people are in a select group that may be subject to serious complications; 65 years and older, children under five years, pregnant women, and anyone with chronic medical conditions such as diabetes, heart disease asthma and kidney disease.
Approximately 70 % of people hospitalized with 2009 H1N1 virus have had one or more of these medical conditions.
There are very few cases and deaths of swine flu reported in people 65 years and older which is unlike the statistics with seasonal flu. Each year an average of 36,000 people die from flu-related illnesses and 200,000 are hospitalized from flu-related causes. Over 90% of deaths and 69% of hospitalization are with the 65 and older age group. The H1N1 virus on the other hand affects the 25 and younger age group and is responsible for fewer cases for people 65 and over.
Unfortunately, both seasonal flu and H1N1 virus can be spread easily from person to person and remain on objects that can lead to infection. People may be contagious from one day before getting sick to 5 to 7 days after. According to recent studies, the influenza virus can remain on surfaces such as doorknobs, up to 8 hours after being left there.
Protection First
The first line of defense against both seasonal and H1N1 virus is to get a flu vaccination. The vaccines are not the same so make sure you consult your doctor for specific information on which vaccine is best or whether it is advisable for you to get both. Flu vaccine is not the only thing you can do to guard against getting sick this season.
Here are a few prevention techniques to keep in mind:
• Wash your hands - Wash your hands often with hot, soapy water for approximately 15-20 seconds. If soap and water are not available, use an alcohol-based hand sanitizer.
• Stay away from sick people – Because the flu virus is spread when particles are airborne by way of a sneeze or cough it is important to stay away at least a few feet to avoid physical contact.
• Get plenty of sleep – The last thing your body needs is to lower your immune system by being fatigued. Get at least 8 hours of sleep to help keep you healthy.
• Drink plenty of water – Drinking water helps to flush toxins from your body and aids in mucous production in your sinuses. The recommended amount is 8 – 10 eight ounce glasses of water each day.
• Eat power foods – The best choice of foods to nourish your body and keep you strong are whole grains, green, leafy and colorful vegetables, and vitamin-rich fruits. Fatty foods slow down your metabolism and can lower your immune system.
• Watch alcohol consumption – Alcohol is actually an immune suppressant that can make you more susceptible to viral infections like swine flu.
• Exercise – Being physically active supports your immunity by increasing circulation and oxygen to your body. Mild to moderate exercise also rids your body of toxins through sweating and releases stress. Walking for 30-40 minutes 3-4 times a week is recommended for desired results.
• Careful what you touch – When you shake hands, use something someone gives you, touch public surfaces, you are putting yourself in harms way for infection. Make it a habit to wash your hands often and keep from touching your face until you have done so.
• See your doctor – Don’t assume that you are infected just because you have flu-like symptoms. If you live in an area where there are documented cases, or someone in your family or workplace has a confirmed case, or your symptoms are severe, see your doctor.
You’re Sick…Now What?
Stay home if your think you may have the flu. It is recommended that you stay home for at least 24 hours after your fever is gone except to get medical care. Your fever should be gone free and clear of medication to lower your temperature.
Cover your mouth with a tissue when you cough or sneeze and dispose of it in the trash after you use it. Wash your hands immediately after you cough or sneeze.
Stay away from others as much as possible.
To prevent the spread of germs keep surfaces clean by wiping them down with disinfectant according to directions on the label. Surfaces may include bedside tables, telephones, counters, and children’s toys.
Avoid sharing linens, eating utensils, and dishes with someone else if you are sick unless they are washed thoroughly first.
Learning to practice healthy habits is one way of safeguarding you and your family from viral infection. Know if you fall into a “high risk” category, see your doctor for advice and understand what to do if you do get sick. Take care of yourself, eat vitamin-rich foods, exercise, get plenty of sleep, and don’t overreact if you think you have the flu. Keep your concern over swine flu in perspective to keep it from taking over both your mind and body.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
________________________________________
Oranges And Vitamin C
At the first sign of a runny nose many of my patients load up on Vitamin C for its protection and relief from the common cold. Some take vitamin C in supplement form whereas others prefer to stock up on juices and fruits. What most people are surprised to learn is that an orange does not top the list of fruits for vitamin C content although it is the most common. Other fruits such as guava, kiwi, and strawberries actually contain more vitamin C than citrus.
Vitamin C is also known as ascorbic acid which literally translated means “no scurvy.” Also known as vitamin C deficiency scurvy is caused by a lack of ascorbic acid, a nutrient found in fresh fruits and vegetables, especially citrus fruits. When navy sailors went on long journeys it was noted that some suffered with scurvy and others did not. Those who consumed lemons, limes, oranges, tomatoes, or green peppers did not show signs of scurvy which linked their health to the miracle of vitamin C.
Regardless of whether you take supplements, eat fruit, or drink juice, vitamin C has long been touted as a necessary dietary ingredient. The benefits of vitamin C date back to the 1970s when Linus Pauling, better known as the Father of Vitamin C, wrote the popular book “Vitamin C and the Common Cold.” Americans spread the word and before you know it everyone was taking high doses of vitamin C to cure colds and flu. Until the 1990s it became an accepted practice until studies showed that vitamin C did not actually prevent the common cold but rather reduced the severity and even shortened the duration.
The question my patients frequently ask is, “How much vitamin C is enough”? This is a very controversial subject. The FDA recommends a daily allowance of 60 to 90 mg/day but many doctors feel anywhere from 50 to 500 mg/day is beneficial. Clinical studies have shown that heavy doses do not provide any extra benefit. In fact, for as little as 250 mg/day which is the equivalent of 4 oranges, you can get protection against colds and flu.
Why Oranges?
Oranges are one of the most popular fruits in the world and is available from winter through summer with seasonal variations. Oranges may not be the best source of vitamin C but they are packed with other nutrients that make them an essential part of your diet. Just one orange provides 116.2% of the daily value for vitamin C and is the primary water-soluble antioxidant in the body. It helps prevent free radical damage both inside and outside your cells.
Oranges also provide substantial amounts of vitamin B1, dietary fiber, potassium and folic acid. A fiber found in citrus known as Pectin is responsible for lowering blood cholesterol levels and potassium protects against sodium-induced high blood pressure.
The juice from oranges helps replenish electrolytes in children with diarrhea. Folic acid is important because it can decrease the risk of rectal, cervical and other cancers. Orange juice can provide 100 micrograms of folic acid per 8 oz. serving. Citrus also contains active phytochemicals that protect your health. There are over 170 phytochemicals in oranges including carotenoids, flavonoids, terpenoids, limonoids, glucarates.
You may have read the word flavonoid in other Healthy Answers’ articles. Flavonoids have been known to reduce the risk of thrombosis and are inhibitors of tumor cell growth. As you can see taking Vitamin C does much more than reduce the common cold. It is an important anti-oxidant that helps protect you against cancers, heart disease, stress, and provides energy. Vitamin C is essential for sperm production, aids in the health of cartilage, joints, skin, and blood vessels.
It is recommended by the National Cancer Institute that you eat 5 or more servings a day of fruit and vegetables, especially green and yellow vegetables and citrus fruit. It is easy to see why oranges are a good choice for fulfilling your necessary allotment of vitamin C.
When you get hungry for a snack, reach for an orange! It not only tastes good but may just be your fountain of youth.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
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Razor Burns
Many patients come with what seems like a very common problem…razor burn. You too may have experienced that irritating rash that appears after shaving. It can be slightly itchy, with a noticeable rash on your face and neck. Sometimes it creates “razor bumps” that result from ingrown hairs that is not only uncomfortable but unsightly as well.
Everyone wants to look their best and a nice, clean shave is the way to start the day off right. You may associate razor burn with men who have to shave on a daily basis but I can tell you women have the problem too. It’s just that most women don’t come to their dermatologist with a problem rash due to improper shaving techniques. Men are more willing to open up and ask the proverbial question, “how can I prevent razor burn?’
There are a few general guidelines I recommend to my patients that will make a huge difference in the way they shave:
• When you are using a razor, you need something between you and the object. Moisturizing gels do just that by creating a barrier of film between your skin and the razor. Make it a habit to use a gel rather than soap. You will see a big difference in how your razor glides and the smoothness of your shave.
• Always shave in the same direction of hair growth. I know most people believe that shaving in the opposite direction is the thing to do but you will find more ingrown hairs, infected cuts, and sensitive skin areas by doing it this way.
• Don’t apply too much pressure just because you want a close shave. It could spell disaster instead of the clean shave you are looking to achieve.
• Perfumes in aftershaves can irritate your skin so try using lotion with aloe vera instead.
• Don’t forget to clean your razor with alcohol. You may not be aware of the bacteria that are left on your razor after you finish shaving. One knick or cut can open you up to infection so be mindful and dip your razor in rubbing alcohol before you shave the next time.
What To Do When Razor Burns Persist
When general tips aren’t enough I recommend a step by step procedure to shaving that prevents sensitive skin from becoming inflamed.
• Soften the beard – when the hair is soft it is more easily removed so the best time to shave is after a shower. Hot steam softens your beard but to get really soft, try using some hair conditioner and leave it on while you wash. When you rinse off you will find your beard to be soft and ready to shave.
• Exfoliate – this is a term used to describe a process to remove dead skin cells and bring potential ingrown hairs out of hiding. You can use a facial scrub or loofa whichever is easier on your skin type.
• Lubricate – look for a cream or gel rich in glycerin and coconut oil and free of alcohol. Avoid products with menthol, which can numb the skin and make it hard to feel razor drag. I recommend pre-shave oil for sensitive skin.
• Keep blades sharp – a dull blade is one of the leading causes of razor burn so replace it every 5 to 7 days. Make sure you rinse your blade often using cool water to remove creams, oils, and whiskers.
• Keep it light – don’t apply too much pressure; the weight of the razor is enough. Use short strokes instead of long which help cut down on the amount of pressure.
• Once is enough – avoid passing the blade over the same area more than once because every time the blade passes it shaves off a small layer of skin.
• Moisturize – look for balms that contain aloe, shea butter, and glycerin. Lavender also has healing properties besides having a great fragrance.
• Cold water rinse – cold water helps close up your pores and reduces the probability of forming ingrown hairs.
• Say no to aftershaves – for some people an aftershave feels refreshing but if you have sensitive skin it can be irritating. Try applying a soothing balm or aloe vera based cortisone cream to reduce redness.
• Razor bumps cream – if you are susceptible to ingrown hairs, there are products available that help prevent them from forming. Ask your dermatologist for creams that are best for your skin type.
• Finish the job – dry off the blade with a towel and keep it dry for the next time you shave. Wetness leads to a dull blade which will make shaving more difficult in the future.
If you shave on a regular basis you know how uncomfortable and inconvenient a razor burn can be. No one wants to be seen with red, unsightly bumps on their face and neck. Razor burn is something you can prevent by making a few changes in the way you shave. If your condition persists, see your dermatologist for advice. Shaving every day doesn’t have to be a chore when you follow a few easy techniques; start today for a smoother shave!
In Good Health,
Jay Brachfeld, M.D.
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E. coli Infection Could Happen To You
If you are one of the millions of Americans who love hamburgers, you might want to know a little more about what goes into the ground meat you are eating. It seems like more and more of my patients come to me with questions regarding E. coli and whether they should be concerned.
The truth is much of the food you eat goes straight to your kitchens and grocery stores without being properly tested to ensure its safety. Most of the time people trust the system to produce meat and other foods that are inspected and safe for consumption. No one expects to become ill because proper inspection practices are not in place. Unfortunately the E. coli strain infects about 70,000 Americans and kills over 50 a year.
If the U.S. Department of Agriculture is remiss in its responsibility to consumers, what can you do to protect yourself from infection? I tell my patients to be careful when it comes to how they cook their meat, what and where it originates, and symptoms associated with E. coli contamination. Let me begin by explaining a little about the E. coli strain and its symptoms.
About 7 days after you are infected with the germ you will experience severe stomach cramps and diarrhea. People infected with E. coli are extremely contagious and should stay home until there is proof that the infection is gone. The dangerous side effect of diarrhea is the loss of fluids and electrolytes which make you feel sick and tired. Diarrhea then turns to bloody stools accompanied by nausea and vomiting. It is important to see your doctor immediately if you think you might be a victim of E. coli.
The only treatment for E. coli contamination is to drink lots of water and watch for complications. If serious dehydration occurs fluids might have to be put into your veins with an IV. Do not take any medications for diarrhea unless your doctor prescribes it because it could be counterproductive and keep your intestines from getting rid of the germ.
Why Ground Beef?
Ground beef is more susceptible to carrying the E. coli germ because it is not just a chunk of meat run through a grinder. It is usually a combination of various grades of meat from different parts of cows and even from different slaughterhouses. What’s worse is that there is no federal requirement for grinders to test their ingredients for the bacteria.
In some cases, hamburgers are made from a mix of trimmings and scraps that are ground together along with the leaner cuts of beef. The low-grade ingredients are cut from areas of the cow that are more likely to have had contact with feces carrying E. coli. Although testing is encouraged by the U.S. Department of Agriculture, it is left to the slaughterhouse to come up with its own safety regulations.
It is easy to see why ground beef is not a completely safe product on the market. Even healthy beef and dairy cattle may carry the E. coli germ in their intestines that can become contaminated when it is ground up and mixed throughout the meat.
What To Do To Avoid E. coli Infection
It may be impossible for you to completely avoid getting E. coli but there are a few things that you can do for your own protection.
• Always wash your hands carefully with soap and water before you begin cooking.
• Cook ground beef completely with no pink showing anywhere.
• Do not eat bites of raw ground beef.
• Do not put cooked meat on a plate that had raw ground beef on it before.
• Cook hamburgers to 155 degrees F or more.
• Do not let meat sit on the counter to defrost. Instead use microwave or refrigerator.
• Wash cutting boards with hot water and soap that have touched raw meat or poultry.
• Keep raw meat and poultry separate from other foods.
• When ordering hamburgers in restaurants, always make sure they are well done so no pink shows through.
• Foods should be kept refrigerated or frozen.
• Leftovers should be refrigerated or thrown away immediately.
Remember the most common way to get E. coli is by eating contaminated food. You can get the germ if you don’t cook at a high temperature, or you don’t cook it long enough. Undercooked beef allows germs to enter your stomach and intestines.
Take responsibility for the food you eat and be careful how you handle and order your food. Before you take the next juicy bite of a hamburger, make sure you have done all you can to make sure it’s free of contaminants. Your health could depend upon it!
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
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Give Thanks
Thanksgiving is a wonderful time of year! For most people it means getting together with family and friends to give thanks, celebrate, feast and relax. It is the one day of the year you throw your diet to the wind and indulge yourself in a bountiful array of foods. Traditionally it is the mighty turkey that takes center stage along with a chorus of stuffing, mashed potatoes, gravy, squash, and other vegetables. Let’s not forget the cranberry sauce, relish tray and oh yes, the pumpkin pie.
It’s no wonder that the day after Thanksgiving brings on eaters’ remorse. You know what I mean; you eat too much, fall asleep watching the football game, then get up and eat some more. You might even be looking forward to those leftovers for tonight’s dinner. Well if you are feeling guilty, don’t! You may have given yourself more than just a full stomach. Many of the foods on your plate were loaded with immunity boosting anti-oxidants, vitamins and minerals such as selenium, zinc, beta-carotene, vitamin C and much, much more.
Health Benefits of Thanksgiving Dinner
If these power packed foods graced your Thanksgiving table, you’re in luck. Let’s take a look at some of the health benefits you may have gained from your dinner.
Turkey
Turkey is an excellent source of protein. Just a 4 oz. serving provides 65% of the daily value the body needs to make the pattern of amino acids we require. If that’s not enough, turkey contains selenium, which is a mineral that is an essential to the functioning of our thyroid metabolism, antioxidant defense systems, and immune function. Selenium has been suggested to induce DNA repair and inhibit cancer cells from reproducing. The same 4 oz. of turkey will provide 47% of the daily value of selenium needed.
Potatoes
Potatoes contain phytonutirents that have antioxidant activity. They are a good source of vitamin C and B6, copper, potassium, manganese, and dietary fiber. Potatoes get a bad reputation for being high in carbs but the benefits are not to be ignored.
The phytochemicals in potatoes rival that of broccoli, spinach and Brussels sprouts. Included in this group are flavonoids that help protect you against cardiovascular disease, respiratory problems and some cancers. Potatoes also contain high levels of vitamin C, folic acid, quercetin, and kukoamines which are known to have blood pressure lowering qualities. Make sure you bake, steam or sauté your potatoes to get the health benefits they provide.
Pumpkin and Winter Squash
Pumpkin and Winter Squash are an excellent source of folate, omega-3 fatty acids, vitamin B1, copper, vitamin B6, niacin-vitamin, B3 and pantothenic acid. There are a number of winter squash varieties including: butternut, acorn, hubbard, turban, and pumpkin. Beta-cryptoxanthin, an orange-red carotenoid is found in highest amounts in pumpkin, corn, red bell peppers, tangerines, oranges and peaches and may lower your risk of developing lung cancer.
Squash extract has been found to help support men’s health by reducing the symptoms of BPH (benign prostatic hypertrophy). This is a condition in which the prostate gland becomes enlarged, and interferes with urinary function.
Cranberry
Cranberries are truly one of nature’s gifts to humanity. Cranberry juice has long been recognized as an effective treatment for urinary tract infections and protection against viruses. Laboratory studies have shown that a phytonutrient isolated from cranberries is helpful in combating the herpes simplex virus. Cranberries have the ability to block adhesion of pathogenic organisms such as E. coli. Other studies show that cranberry juice prevents bacterium that causes gastric ulcers and is even effective in decreasing tooth decay.
Pecans
Pecans offer a package of health benefits that is impressive. Of course we are talking about the nuts themselves, not the sugar and corn syrup that goes into that glorious piece of pecan pie.
Dietary Guidelines say that eating 4-5 servings of nuts offer a number of healthy advantages.
Pecans are a rich source of oleic acid, the same type of fatty acid found in olive oil. It was found that oleic acid has the ability to suppress a gene in cells that trigger breast cancer. One ounce serving of pecans provides 25% more oleic acid than one tablespoon of olive oil. Including pecans in your daily diet helps lower cholesterol and has also shown to be effective in treating BPH as described earlier. Pecans are also low in carbs so they are great for people on a weight loss plan.
Red Wine
Red wine is a wonderful way to celebrate a holiday and is a compliment to any good meal. Besides being festive, red wine is rich in antioxidants flavonoids and resveratrol which is found in grape skins and seeds. Resveratrol increases HDL cholesterol and prevents blood clotting. Flavonoids help prevent blood clots and plaques formation in the arteries.
The Choice Is Yours
Eating the right foods will actually enhance your health and give you the energy you need to get up and get going. Remember balance is the key to a healthy lifestyle. Exercise daily, get plenty of sleep, and make wise eating choices to boost your immunity. Stock your medicine cabinet full of natural remedies to supplement your diet and help you stay well all year long.
I sincerely hope you had a happy Thanksgiving and are feeling somewhat relieved to know that the foods you so enjoy pack a healthy punch. Thank you to all our loyal customers for believing as we do, that our products contain the purest natural ingredients and innovative formulas to help you reach your highest health goals.
At Vitalmax we work hard to take the very best that nature has to offer, pass it on to you and your family to keep you feeling and looking your best.
In good health,
Al Serin
President, Vitalmax Vitamins
Saturday, January 2, 2010
Happy New Year
New Year’s Eve is almost here—and for many of us, that means tipping back a few drinks to ring in 2010. But before you pop that cork, let’s finally settle the argument. Is alcohol a health tonic or a poison?
The truth is that it’s both, depending on the dose. Moderate drinkers tend to have better health and live longer than those who are either abstainers or heavy drinkers. In addition to having fewer heart attacks and strokes, people who limit themselves to one or two drinks a day are generally less likely to suffer from high blood pressure, peripheral artery disease, Alzheimer's disease and even the common cold. Sensible drinking also appears to be beneficial in reducing or preventing diabetes, rheumatoid arthritis, osteoporosis, kidney stones, digestive ailments, poor cognition, Parkinson’s disease, hepatitis A, pancreatic cancer, macular degeneration (a major cause of blindness), angina, ulcers, erectile dysfunction, hearing loss, gallstones, liver disease and poor physical condition in the elderly.
With all of that going for it, you may be ready to pour a stiff one right now. But, you are probably aware that alcohol also has a dark side. Heavy drinking is a major cause of preventable death throughout the world. In the U.S., alcohol is implicated in about half of fatal traffic accidents. It can also damage the liver and heart, harm an unborn child, increase the chances of developing breast cancer, contribute to depression and violence, and interfere with relationships.
Alcohol’s two-faced nature is because the active ingredient in alcoholic beverages—a simple molecule called ethanol—affects the body in many different ways. It’s this substance that alters your mood, concentration and coordination. But ethanol also directly influences the stomach, brain, heart, gallbladder and liver. And it affects your cholesterol and triglyceride levels, the insulin in your blood, inflammation and coagulation (blood clotting).
So how can you make sure that alcohol’s Jekyll doesn’t turn into Hyde during your celebration? Again, it’s all about moderation. The medical researchers I know generally describe moderation as one to three drinks per day. Consuming less than half a drink per day will only give the average person very small health benefits. Four or five drinks may be moderate for large individuals but excessive for small or light people. Because of their generally smaller size and other biological differences, the typical woman should generally consume 25 to 30 percent less than the average man. And, of course, recovering alcoholics, those with any adverse reactions to alcohol and those advised against drinking by their doctors should avoid alcohol completely.
A good rule of thumb is a maximum of two drinks per day for the average man, one daily for women. And we aren’t talking about a supersized cocktail. A drink is a 12 ounce can or bottle of beer, a five ounce glass of wine, or 1.5 ounces of liquor (either straight or in a mixed drink).
Whatever your drink of choice, moderation is key to a safe and healthy New Year. May 2010 bring you nothing but blessings. Happy New Year!
The truth is that it’s both, depending on the dose. Moderate drinkers tend to have better health and live longer than those who are either abstainers or heavy drinkers. In addition to having fewer heart attacks and strokes, people who limit themselves to one or two drinks a day are generally less likely to suffer from high blood pressure, peripheral artery disease, Alzheimer's disease and even the common cold. Sensible drinking also appears to be beneficial in reducing or preventing diabetes, rheumatoid arthritis, osteoporosis, kidney stones, digestive ailments, poor cognition, Parkinson’s disease, hepatitis A, pancreatic cancer, macular degeneration (a major cause of blindness), angina, ulcers, erectile dysfunction, hearing loss, gallstones, liver disease and poor physical condition in the elderly.
With all of that going for it, you may be ready to pour a stiff one right now. But, you are probably aware that alcohol also has a dark side. Heavy drinking is a major cause of preventable death throughout the world. In the U.S., alcohol is implicated in about half of fatal traffic accidents. It can also damage the liver and heart, harm an unborn child, increase the chances of developing breast cancer, contribute to depression and violence, and interfere with relationships.
Alcohol’s two-faced nature is because the active ingredient in alcoholic beverages—a simple molecule called ethanol—affects the body in many different ways. It’s this substance that alters your mood, concentration and coordination. But ethanol also directly influences the stomach, brain, heart, gallbladder and liver. And it affects your cholesterol and triglyceride levels, the insulin in your blood, inflammation and coagulation (blood clotting).
So how can you make sure that alcohol’s Jekyll doesn’t turn into Hyde during your celebration? Again, it’s all about moderation. The medical researchers I know generally describe moderation as one to three drinks per day. Consuming less than half a drink per day will only give the average person very small health benefits. Four or five drinks may be moderate for large individuals but excessive for small or light people. Because of their generally smaller size and other biological differences, the typical woman should generally consume 25 to 30 percent less than the average man. And, of course, recovering alcoholics, those with any adverse reactions to alcohol and those advised against drinking by their doctors should avoid alcohol completely.
A good rule of thumb is a maximum of two drinks per day for the average man, one daily for women. And we aren’t talking about a supersized cocktail. A drink is a 12 ounce can or bottle of beer, a five ounce glass of wine, or 1.5 ounces of liquor (either straight or in a mixed drink).
Whatever your drink of choice, moderation is key to a safe and healthy New Year. May 2010 bring you nothing but blessings. Happy New Year!
Health Answers
Healthy answersHow Serious Is Gluten Ingredients? You Might Want To Read This.
A New Way To Fight Depression
This Organ May Be Large But It's Still Vulnerable
Low Libido In Women: "Don't Ask, Don't Tell"
Is Abdominal Pain And Diarrhea Making Food Your Enemy?
Is Inflammation Your Defender Or Ruthless Destroyer?
You Could Have Diabetes And Not Even Know It- Part I
Middle-Aged Men Are Twice As Likely As Women To Have Diabetes- Part II
You May Be One Of The Millions Suffering From This Mystery Illness
Is Your Inner Voice Trying To Tell You Something?
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The Ins And Outs Of A Gluten-Free Diet
You may be hearing a lot about gluten these days and wondering what the fuss is about. There are gluten-free breads and other specialty products in stores, and you may have friends who follow gluten-free diets. Here are the facts about gluten and some information to help you decide if a gluten-free diet may be right for you.
What is Gluten Anyway?
Gluten is a protein found in wheat, barley and rye. There is nothing inherently bad in gluten, but it does cause digestive problems, like bloating, gas, diarrhea and abdominal pain in some individuals. This is not an allergic reaction but sensitivity to the protein. In this case, it may be helpful to avoid gluten or even eliminate it from your diet altogether.
The important thing to note, however, is that gluten sensitivity does not cause long-term damage. If you eat gluten, you may have irritating symptoms, but it will not affect your overall health.
For about one percent of the population, intolerance to gluten can cause serious health consequences. These individuals suffer from celiac disease. When gluten reaches the small intestine, it can cause an abnormal immune reaction that damages the intestine and prevents celiac sufferers from absorbing the nutrients in food.
This lack of nourishment can eventually damage the brain, the peripheral nervous system, liver, bones and other organs. There is no cure for celiac disease, but people diagnosed with the condition can live healthy lives by completely removing gluten from their diets.
How to Be Gluten Free
It may sound simple at first—simply stop eating foods made with wheat, barley or rye. Unfortunately, going gluten-free requires a bit more work. “Gluten” is generally not labeled under the ingredients list in most foods made with grains. Aside from obvious foods like bread, pasta or crackers, gluten can hide in some unexpected places. Soups, gravies and sauces, salad dressings, candy, beer, imitation crab meat, pickles, chutneys, and processed lunch meat are likely to contain gluten.
Since celiac disease is being diagnosed more commonly than it was even a decade ago, there are a growing number of gluten-free products on store shelves. Not only must these foods not contain gluten, but they must be processed in facilities that are free of wheat or other gluten-containing foods in order to avoid contamination.
Celiac sufferers must be careful about any product that may touch their lips, whether it is a food or not. Lipsticks and lip balms, postage stamps, and toothpaste may contain gluten.
Going gluten free may sound nearly impossible, but it is not difficult once you learn the ropes. One important principle to remember is that the more “processed” a food is, the more likely it is to contain gluten.
If you follow guidelines for healthy eating and choose foods in their whole, most natural form, you have taken a big step toward gluten-free living. Fruits, vegetables, rice, legumes and most dairy products are safe to eat. Wine and distilled liquor is gluten-free. The same goes for unprocessed animal proteins, like beef, poultry and seafood.
For baking, you may use a variety of gluten free flours, like quinoa, rice, soy, corn and nut flours. The Celiac Disease Foundation provides resources and lists of foods and ingredients to watch out for at http://www.celiac.org/lifestyle.php.
To create the healthiest gluten-free diet, I recommend working with a dietician.
Should You Go Gluten Free?
If you suspect celiac disease, do not put yourself on a gluten-diet; instead, see your doctor. It is more difficult to make a correct diagnosis if gluten is not creating certain indicators in your blood. Symptoms vary, but they include abdominal pain, intermittent diarrhea, weight loss, general weakness, oily and foul-smelling stools, muscle cramps and joint pain.
Celiac has traditionally been difficult to pin down, but more doctors today are knowledgeable about the disease. To make the diagnosis, your doctor will look for signs by doing a blood test. If those are present, a biopsy of the small intestine is needed for confirmation.
If you do not have celiac, it is still possible for you to have a difficult time digesting foods containing gluten. See if going gluten free improves your symptoms. Sometimes, simply eating a healthy diet of natural foods gives you more energy and vitality. With a little effort and knowledge, it is easy to enjoy a delicious, gluten-free diet full of foods you love to eat.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
Sources:
http://www.webmd.com/diet/guide/gluten-intolerance-against-grain?page=2
http://www.usatoday.com/news/health/painter/2008-08-17-gluten_N.htm
http://www.mayoclinic.com/health/gluten-free-diet/DG00063
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Can A Good Night's Sleep Beat Depression?
Everyone has days where they feel down in the dumps. But when feelings of sadness, anger or frustration become so overwhelming they interfere with your daily activities you could fall into depression. While sleep disorders have long been associated with depression, recent research on this link has changed the way the medical community views the cause of depression. Today I’m going to share the latest research and tell you how to use this new information to fight depression – or even prevent it altogether.
The Surprising Link Between Insomnia and Depression
Depression is the leading cause of disability worldwide. During our mid-life years the chances of experiencing an episode of depression nearly doubles. Even mild cases can interfere with one’s ability to function normally at work, maintain a home and interact socially.
Over 90% of depression patients suffer from either insomnia (inability to sleep) or hypersomnia (excessive sleep). For a long time, many experts believed insomnia was caused by depression. But new drugs designed to treat depression proved depression could be improved without relieving the patient’s insomnia.
New studies have dramatically changed the way researchers understand the link between insomnia and depression. These studies conclude insomnia is frequently the cause of depression instead of the other way around. For example, elderly patients with insomnia but no history of depression were found to be 6 times more likely to be diagnosed with an initial episode of depression than patients without insomnia. Those at highest risk for first-time depression suffer from severe “middle insomnia,” where you wake up frequently through the night then eventually go back to sleep each time.
By correcting sleep disorders, patients recover significantly faster from depression. One study found depressed patients able to sleep well were 11 times more likely to have recovered within 6 months than those with insomnia. Improved sleep also reduces the likelihood of remission. Two-thirds of patients with persistent insomnia relapse into depression within a year of discontinuing antidepressants while only 10% of those with good sleep do.
Clearly sleeping well is critical for dealing with depression. While most studies focus on patients suffering from major depression, those suffering from milder forms will likely benefit from a similar focus on improving sleeping habits.
Quick Tips for Getting a Better Night’s Rest
If you or someone you love is one of the nearly 18 million Americans battling depression each year I have some good news for you. You probably don’t have to resort to addictive sleeping pills to get the rest you need. Instead I’ll share with you some of my best tips on beating insomina so you can safely and easily get the 7-8 hours of uninterrupted sleep you need for optimum health.
Sleeping Environment
Start by sleeping on the right mattress. Choose a fully supportive mattress with just enough softness to allow you to wake up refreshed, not sore. Pillow placement should keep your head and neck in a straight line. Always keep your room as dark as possible while sleeping. If you absolutely must fall asleep with a radio or television on, use its sleep timer. Dress for bed in comfortable, loose fitting clothes. Your goal is to be comfortably warm, not too hot or too cold.
Sleeping Schedule
Get into a routine. Get up at the same time every day, even on weekends. Avoid naps during the day. If needed, keep naps to 15-20 minutes long. Avoid drinking for an hour before bedtime to avoid waking from a full bladder. Exercise or other physical activity during the day, at least an hour before bedtime, helps you achieve a deeper, more restful sleep. Limit yourself to the equivalent of 3 cups of coffee a day, avoiding caffeinated drinks including hot cocoa and soda near bedtime.
Sleeping Supplements
Try late night snacks like milk, turkey, ice cream, yogurt, or peanuts an hour before bed. These all have high levels of tryptophan which help your body produce the serotonin needed to relax and prepare your body for sleep. Some natural herbal supplements have a long track record as non-habit forming sleep aids. Passionflowers, Valerian root and American Skullcap leaves are a few which have been used for centuries to safely and effectively treat anxiety and insomnia.
Wrapping Up Depression
If you or someone you know has thoughts of suicide or is in crisis, please seek help immediately by calling 911, visiting a nearby emergency department, or calling the 24-hour hotline of the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) or TTY 1-800-799-4TTY (1-800-799-4889).
Remember, depression is a treatable illness. While every case of depression may not be overcome with sleep alone, getting proper rest will certainly help. Exercise and maintaining a proper diet also play an important role. Whether you suffer from depression or not, you will always enjoy better health by sleeping well, exercising regularly, and eating the right foods.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
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Your Skin Is The First Line Of Defense
Your skin is likely to be something you take for granted and you assume it’s less important than other parts of your body. The truth is that your skin serves as the first line of defense to protect you from harm.
Skin is the largest organ of your body and provides information about your surroundings by sensing heat, cold, sharp objects, and danger. It regulates your body temperature through small surface blood vessels, sweat glands and hair follicles. With all that it does to guard you from the elements it is still the most vulnerable organ.
Patients often come to me for consultation complaining about various skin problems. Many times the reason for their discomfort is due to their own neglect and abuse over a long period of time. That’s why taking care of your skin from an early age is critical to keeping it looking healthy. When you think about what your skin is exposed to on a daily basis, its no wonder special care is advisable.
You are exposed to sun, wind, dirt, sharp objects, water and chemicals. Every encounter causes skin cells to be lost and it takes about one month for a skin cell to work its way from the base of the epidermis to the surface. The trick is to keep your skin nourished from within. This ensures the replacement skin cells are healthy and protected from without so there is less environmental damage to repair.
The Best Defense is a Good Offense
Keeping your skin young and supple is not as hard as it might seem. The best defense is a good offense so why not follow these five simple recommendations to guard your skin from the elements. Your skin will respond to your tender loving care by feeling softer and looking more radiant.
• Protect it from the sun with sunscreens, cover-ups, or midday sun avoidance.
• Don’t smoke. Smoking decreases blood flow, which depletes your skin of oxygen and nutrients, such as vitamin A.
• Wash your skin carefully. Don’t use abrasive soaps or hot water, which can strip the protective oils from your skin.
• Moisturize your skin to keep it supple and less prone to chafing and breaks.
• Shave gently. Use a good lubricant so the razor glides gently over your skin with no danger of nicks and abrasion.
Red Lines Are A Red Flag!
One of the most common problems I encounter in my practice is a skin condition known as Cellulitis. Although this skin condition can be serious, it is fortunately treatable. Cellulitis is a bacterial skin infection caused by the streptococcus bacteria entering your skin tissue through a small cut or sore.
Red lines may appear on your skin, running from the infected area along lymph vessels to your lymph glands. Left untreated the bacteria can get into your bloodstream and cause blood poisoning. Be particularly aware of a potential infection if you have a swollen, red area of skin that feels hot and tender. When this symptom is accompanied by a high fever it is time to see your doctor immediately.
There are several contributing factors to be aware of when dealing with infections of the skin. Depending on your medical background you might want to alert your doctor to any one of these conditions that could exacerbate your problem and impede a speedy recovery.
• Age – As you age, your circulatory system has a harder time delivering infection-fighting white blood cells to any open wounds or sores.
• Weakened immune system can leave you susceptible to cellulitis
• Diabetes – chronic skin ulceration can lead to bacterial infections.
• Chickenpox and shingles -the broken blisters on your skin are potential entry points for bacteria.
• Lymphedema – chronic swelling of your arms or legs, can lead to cracks on your skin.
• Chronic fungal infection of your feet or toes can cause skin cracks and possible bacterial infection.
• Intravenous drug use – needle entry points are excellent portals for bacteria infection.
Be pro-active when it comes to caring for your skin by giving it the care and attention it deserves. The look and feel of your skin is a testament to how well you take care of yourself. Proper nutrition, exercise, and vitamin supplements go hand in hand with skin care maintenance. Take care of your largest and most vulnerable organ and it will take care of you.
In Good Health,
Jay Brachfeld, M.D.
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Sex For Women Over 60!
One of my patients came to me last week complaining about his wife. He said she just wasn’t interested in sex anymore. He added, “After she turned 60, her desire for sex disappeared. Is there such a thing as a female Viagra?”
This is a question I get frequently from men who are having sexual difficulties with their spouse. It appears that sex is one subject most women hate to discuss with their doctors. Women over 60 may come to me for treatment of a physical nature but when it comes to sex, it usually boils down to a “don’t ask, don’t tell” policy. Sexual problems fall into a “quality of life” category verses one that is life threatening so it is a subject that is rarely talked about.
It is natural to assume that women over 60 no longer have a desire for sex because their production of estrogen has been dramatically reduced during menopause. At the same time, their ovaries decrease the production of testosterone, the hormone connected to sexual drive or libido. Although some women experience a drop in sexual desire after menopause it does not mean that their sexual relationships have to be less fulfilling.
Although sexual problems are not considered an illness you shouldn’t hesitate to get treatment if you are having symptoms. Even if there is no equivalent to Viagra for women, there are a number of natural remedies to help boost the female libido.
Increase Your Sex Drive Naturally
For many women over 60, vaginal dryness is a major problem that can cause discomfort during sexual intercourse. You may shy away from sex rather than find out what you can do to enjoy your body and your sexual desires. Don’t be embarrassed to ask your doctor about some of the treatments that are available including lifestyle adjustments, hormone therapy, and natural remedies.
There are many alternative treatments being researched to counteract the effects of menopause and increase sexual desire. Herbs with estrogen like properties that work to restore hormonal balance in women may be helpful in improving sexual ability and satisfaction.
• Natural Estrogen – known as phytoestrogens that can be found in certain foods. There are two types of phytoestrogens; isoflavones found in soybeans, chickpeas, and other legumes and lignans found in flaxseed, whole grains and some fruits and vegetables.
• Black cohosh – has long been used for treating menopausal symptoms in particular for the relief of hot flashes.
• Dong Quai – believed to increase libido and help prevent vaginal dryness
• Wild Yam – touted as a natural source of progesterone to improve vaginal dryness
• Shunthi – helps with sexual arousal by pumping blood to the genital areas of a female system
• Avena Sativa – helps to lower anxiety and improve sensitivity of female sex organs
• Chasteberry – boosts the body’s progesterone production and normalizes estrogen/progesterone ratio
• Other foods and spices – coffee, cola, and chocolate have reputations as libido-enhancers. Anise, fennel, sage and parsley are reputed to boost sex drive.
Overcoming a diminished sex drive is no different than dealing with most health problems. Following a healthy lifestyle by eating a diet rich in fruits, vegetables, and whole grains, exercising moderately, and cutting out saturated fats, will contribute to your overall feeling of well being. You may also find an increase in your libido as you gain the confidence to fully enjoy your own sexuality.
Low Libido Not True in All Women
Not all women over the age of 60 have unfulfilled sexual relationships. Since they no longer have to be concerned about having a monthly period or an unwanted pregnancy very late in life they can be more spontaneous. With the addition of herbal remedies and hormone therapy, women are learning to enjoy new found sexual freedom after menopause. Here are a few statistics that may surprise you.
• A study of 2,000 U.S. women ages 45-80 found 60 percent had been sexually active in the previous three months, researchers said.
• The study, published in the Journal of the American Geriatrics Society, also found 43 percent of the women reported at least moderate sexual desire, challenging conventional wisdom that women lose interest in sex due to their own physical problems.
• Researchers at the University of California-San Francisco said half of all sexually active participants described their overall sexual satisfaction as moderate to high. More than one-quarter of women age 65 years or older remained moderately or highly interested in sex, and more than one-third of women in this age group had been sexually active in the past three months.
• Among sexually inactive women in the entire group, 39 percent reported the most common reason was a lack of interest in sex, followed by 36 percent reporting lack of a partner, 23 percent citing physical problems of their partner and 11 percent saying there was a partner's lack of interest.
Just because you are over 60 doesn’t mean you have to live with low sex drive. If you are suffering from vaginal dryness, hot flashes, or low libido, there are remedies out there that can help bring back enjoyment to your sex life. Join the ranks of the thousands of women over 60 who experience fulfilling sexual relationships. Remember to consult your doctor before taking herbal treatments as they may interfere or interact with other medications you may be taking.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
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Stomach Disorders
There is nothing worse than suffering from all sorts of unpleasant symptoms related to stomach disorders. Just going out to eat with friends can become a nightmare when you have to make a mad dash to the bathroom because of abdominal pain and diarrhea. If you are one of the thousands of people who experience uncomfortable and embarrassing side affects after eating don’t wait to see your doctor. You may be suffering from Crohn’s Disease or a form of inflammatory bowel disease (IBD).
Crohn’s Disease is a chronic inflammation of the intestinal wall, a condition that has become increasingly common in Western countries in the past few decades. Most cases start between the ages of 15 to 35 years and affect men, women and children. Patients with Crohn’s Disease struggle with severe stomach cramps and feel as if they have completely emptied their insides of everything they have eaten within the past 24 hours. And that’s just one of the unpleasant symptoms.
Crohn’s Disease is considered to be the most common of similar colon related diseases known as inflammatory bowel diseases (IBD). Unfortunately, many people explain their frequent spells of diarrhea as just part of what they ate for lunch or dinner rather than seeking a professional’s advice.
I have to tell you that living with Crohn’s or IBD can be both physically and emotionally debilitating. What many people don’t realize is their discomfort may not be due to something they are doing or eating but rather what is happening within their own immune system.
Normally white blood cells are there to help fight infection but in the case of Crohn’s your immune system becomes dysfunctional and can’t tell the difference between good substances and foreign invaders. The result is swelling and pain somewhere along the digestive tract that leads to chronic inflammation. This overactive immune response is called an autoimmune disorder.
How Do You Know You Have IBD?
If you are experiencing any of the symptoms mentioned above there is only one way to know for sure if you have IBD or Crohn’s Disease. There are a number of tests that will determine your condition and the severity of your problem.
One of the most prevalent symptoms of Crohn’s Disease is bleeding. Doctors will test for blood in the stools, check for signs of anemia which could be an indication of internal bleeding. Other tests include an upper GI, or gastrointestinal series, which is an x-ray process that reveals abnormalities in the intestine.
Doctors might also decide to do a colonoscopy which is a procedure that examines the inside of the large intestine by a device hooked to a TV or computer monitor. This allows the doctor to see internal bleeding during the examination or any inflammation that exists. Additional x-rays of both the upper and lower intestines are sometimes needed depending upon the results of the colonoscopy.
Living With Crohn’s Disease
There is no known cure for Crohn’s Disease therefore it is important for you to know how to manage your symptoms. Your doctor will decide which treatments are best for you depending on how severe and where the inflammation is located.
One area of particular concern is correcting vitamin and nutritional deficiencies. Eating a healthy amount of calories, vitamins, and protein is important to avoid malnutrition and weight loss. Others treatments include controlling bleeding, inflammation, and relieving the pain and diarrhea. Methods usually involve the use of drugs, nutritional supplements, surgery or a combination of all three.
There are a variety of drug treatments for Crohn’s disease but may produce side effects. The most common are drugs containing mesalamine or those containing corticosteroids. Antibiotics may also be prescribed for infection when it occurs.
Herbal Treatments and Diet May Relieve Symptoms
There are many herbal recommendations for treating inflammation of the bowel and to relieve the symptoms of cramps and diarrhea. Always consult your doctor when considering any herbal remedy or supplement to ensure that you are choosing ingredients that help to improve your condition.
• An herbal anti-inflammatory option is White Willow which does not have common side effects that the other drugs produce.
• Another treatment involves taking 1 dessertspoon of Slippery Elm Powder mixed with yoghurt, mashed banana or cold chamomile tea. Slippery Elm provides a protective lining to the mucosal lining of the gastro intestinal system and in 12 weeks will help heal an irritated lining.
It is also important to avoid foods that spark the s
ymptoms of IBD. Although fatty foods are to be kept to a minimum, fish oil and flax oil are highly recommended. Your diet must be healthy and non-irritating consisting of natural products whenever possible. Because Crohn’s Disease and IBD can cause certain vitamin and protein deficiencies, an increase in supplements is recommended. This includes vitamins A, folic acid, B12, C, D, E and K as well as Calcium, copper, iron, magnesium, zinc, and selenium.
Certain herbs may also provide relief from stomach disorders.
• German chamomile (Matricaria recutita) - German Chamomile has antispasmodic and analgesic properties. This plant has long been used in natural medicine against insomnia, painful digestive spasms, and in the treatment of diarrhea, stomach ulcers.
• Probiotics - Probiotics are non-pathogenic living microorganisms involved in the proper functioning of the digestive system. Lactobacillus acidophilus is one of the Probiotics; it is beneficial for the health of the intestinal flora. Without these small organisms, intestinal flora can be infected by many disorders such as ulcerative colitis and Crohn's disease.
• Aloe Mucilaginous Polysaccharides (AMP) – this is the most effective supplement that has an anti-inflammatory property, it regulates normal functioning of your intestine to prevent both diarrhea and constipation; it repairs the protective mucosa lining throughout the digestive system; it ensures healthy intestinal flora, and much more.
Although there is no known cure for Crohn’s the good news is treatments have come a long way. It is possible to stay comfortable and pain free most of the time so eating out does not have to be a nightmare. The most important part is making sure your problem is diagnosed correctly because the symptoms may be similar to other bowel disorders.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
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Inflammation
If I told you that inflammation is good for your health chances are you would think I had lost my mind, especially if you happen to be one of the millions who suffer with the pain of arthritis. Although inflammation is linked to a host of diseases related to aging, it can be your best friend and an essential part of your well-being. Let me explain what I mean.
Inflammation is your first indicator that something in your body is going wrong. It can signal the presence of bacteria, toxins and viral infection and help you repair and heal the cells of your body. You would surely die without a healthy, powerful inflammatory process. When inflammation occurs, the body’s white blood cells and chemicals are released to protect us from infection and foreign substances.
There are times, however when inflammation becomes more of an enemy than a friend. This happens in some diseases when the body’s immune system triggers an inflammatory response when there is no need to do so. In other words, there are no foreign substances to fight so the inflammatory chemicals actually cause damage to the body’s own tissue. When this occurs it is known as an autoimmune disease.
How a Good Defense Turns Bad
When inflammation becomes chronic, uncontrolled or systemic it goes from being your defender to a ruthless destroyer. As tissue is continuously hit with infection, stress, and irritation it is left with chronic inflammation.
In a perfect scenario the inflammation should subside when the pathogens are removed. For instance, when a virus dies, or an injury heals, the blood vessels and lymphatic system carry the excess fluid and damaged cells away from the inflamed site. It is only when the body is out of balance that the system overreacts, or turns against you that inflammation continues causing tissue destruction.
Some of the obvious characteristics of inflammation are redness, swollen joints that are warm to the touch, joint pain, stiffness, and loss of joint function. There may be only a few of these symptoms that are present along with the possibility of fever, chills, and fatigue.
Although inflammation is generally associated with arthritis or joint pain, uncontrolled inflammation can affect internal organs as well. Since organs do not contain pain sensitive nerves, the symptoms can be very different depending on which organs are affected.
For example:
• Inflammation of the heart (myocarditis) may cause shortness of breath or leg swelling.
• Inflammation of the small tubes that transport air to the lungs may cause an asthma attack.
• Inflammation of the kidneys (nephritis) may cause high blood pressure or kidney failure.
• Inflammation of the large intestine (colitis) may cause cramps and diarrhea.
Don’t Just Treat Inflammation – Prevent It!
The best way to maintain healthy joints, relieve stiffness, reduce pain and fatigue, and improve muscle and bone strength is through exercise. Specific programs can be individualized to meet your needs and include low-impact aerobic activity, range of motion for flexibility, and strength training for muscle tone.
When dealing with severe or serious inflammatory situations circulation is critical for healing to take place. Since the body is trying to fix itself you can help it along by improving circulation to the affected area by using hot-cold hydrotherapy. You may also apply a cream derived from hot chili peppers to the skin over your painful joints. Improvement may be felt after applying the cream for 3-7 days.
There are many natural ways to enrich your diet with nutrients that are easily accessible:
• Eat a diet rich in vitamins and minerals, especially antioxidants like vitamin E. These are found in fruits and vegetables.
• Get selenium from Brewer's yeast, wheat germ, garlic, whole grains, sunflower seeds, and Brazil nuts.
• Get omega-3 fatty acids from cold water fish (like salmon, mackerel, and herring), flaxseed, rapeseed (canola) oil, soybeans, soybean oil, pumpkin seeds, and walnuts.
• Taking supplements of glucosamine and chondroitin are important because they form the building blocks of cartilage, the substance that lines joints.
Let’s not forget that rest is just as important as exercise to help you recover from flare-ups. Avoid holding one position too long or placing stress on your affected joints.
You can see how inflammation can be good for you and a key to staying healthy. Taking control of inflammation and balancing your body’s inflammatory response will help reduce the threat of it turning against you. Learn to read your body’s signs of inflammation and see your doctor for diagnosis and proper treatment. Get plenty of rest, exercise regularly, improve circulation, and eat a diet rich in vitamins and minerals.
Take control of inflammation before it controls you!
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
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What You Should Know About Diabetes
Dear RAUL,
Whenever I inform my patients that they may be suffering from juvenile diabetes, better known as Type 1, the reaction is often the same. “How can I have juvenile diabetes when I am not an adolescent?” This is a very good question and one worth explaining.
Although juvenile diabetes tends to occur in young, lean individuals, usually before the age of 30, older people may also show signs of this chronic condition. What’s worse is that approximately 12 million people in the United States have diabetes and don’t even know it! The reason for this astounding statistic is that the American Diabetes Association does not recommend screening for the general population at this time unless you have a parent or sibling with the disease.
With an estimated 17 million people (about 8 % of the population) in the United States affected with diabetes it is important for everyone to have a better understanding of this insidious disease.
There are many factors that play into the cause of type 1 diabetes including genetics and exposure to certain viruses. Diabetes is considered to be a chronic condition meaning that it lasts a lifetime. Despite ongoing research no known cure has been found to date, but type 1 diabetes is manageable and treatable. People suffering with diabetes are now living longer, healthier lives with the addition of herbs and nutritional supplements available to complement conventional medicine.
All About Blood Sugar
Glucose is a simple sugar found in food and is a necessary nutrient that provides energy for the cells to function properly. Glucose in digested food cannot enter the cells without the help of insulin to help it along. Without it, the cells become starved of glucose energy and the unused sugar is wasted in excreted urine. That’s why a urine test is sometimes used as a means to measure sugar levels in the body and to check for potential signs of diabetes.
A person with type 1 diabetes doesn’t produce enough of the hormone insulin or is unable to use it effectively, which causes high blood sugar (glucose) levels. Over time, this imbalance can lead to heart disease, nerve damage, kidney disease, vision loss, and other complications. The less controlled your blood sugar, the higher the risk of disabling complications over a long period of time.
As a type 1 diabetic, the goal is to keep your blood sugar level as close to normal as possible to delay or prevent complications. This is done by monitoring blood glucose levels and is the only way to make sure that your sugar level remains within the target range.
You should also include a healthy diet of fruits, vegetables, and whole grains. These foods are high in nutrition and low in fat and calories. Fewer sweets and animal products provide more nutrients and less sugar.
Move to Keep Blood Sugars Low
If you are a type 1 diabetic, the secret to lowering blood sugar is more than just a healthy diet. Exercise is right up there with watching what you eat. The advantage of physical activity is that it moves sugar from your blood into your cells so the more you move the lower your blood sugar level.
Walking, biking, and swimming are examples of activities that you might enjoy and can easily be included in your daily schedule. Shoot for at least 30 minutes of aerobic exercise as many days of the week as possible. Add some weight bearing exercises along with stretching to round out your program. Remember not to do too much too soon especially if you have not exercised for awhile. Consult your doctor for advice on the level of physical activity that is best for you.
Type 1 diabetics must also be cautious of their blood sugar dropping too low especially when taking insulin. When blood sugar drops the condition is known as hypoglycemia and is common among diabetics as well as people who are not.
Nature Can Help You Live with Type 1 Diabetes
The majority of people with type 1 diabetes are insulin dependent. But did you know there are natural remedies that have been around for years proven to be effective in lowering blood glucose levels? Here are a few of nature’s miracle workers:
• Gymnema sylvestre – The name of this herb actually means “destroyer of sugar” and was used in ancient times as a treatment for diabetes. “A study published in Ethnopharmacology in 1990 showed a daily dose of 400 milligrams was effective in lowering blood glucose levels in diabetics over the long term.”
• Fenugreek - A popular herb used for high blood sugar and lowering cholesterol.
• Bitter Melon (Momordica charantia) – This plant has a long history of use as a hypoglycemic agent and has been referred to as vegetable insulin. At least three properties of Bitter Melon have been reported to have sugar-regulating properties.
Many famous athletes and professional people suffer with type 1 diabetes. It is possible to live a normal life as long as you follow your treatment plan, get daily exercise, eat a healthy diet, and monitor your blood sugar. Ask your doctor about natural remedies that will help you keep your glucose levels in check and aid you in your quest for good health.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
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All Diabetes Are NOT The Same
In my previous “Healthy Answer” article I helped you better understand the problems and solutions of diabetes type 1. Unfortunately, many Americans suffer from another type of diabetes that is far more prevalent and this article will help you better comprehend the differences. Here’s a general description on the two types:
Diabetes falls into the category of metabolic diseases characterized by high blood sugar levels. Under normal conditions, blood glucose levels are controlled by insulin, a hormone produced by the pancreas, the organ responsible for sugar control. All types of diabetics have difficulty either producing too much or not enough. Here is the difference between type 1 and type 2 diabetes in a nutshell.
• Type 1 diabetes is sometimes called juvenile diabetes and occurs when the pancreas stops producing insulin. Nobody knows exactly why this happens, but some experts believe a virus or an autoimmune response, in which the body attacks its own pancreatic cells, is responsible. People with this type of diabetes must take insulin for life.
• Type 2 was once known as adult-onset and those affected are noninsulin-dependent. In the case of type 2 diabetes, the pancreas secretes plenty of insulin, but the body’s cells don’t respond to it.
Age, Gender, and Obesity Linked to Type 2 Diabetes
Did you know that men, aged 35 to 54 are almost twice as likely to have diabetes as women? Recent studies indicate that although diabetes occurs in people of all ages and races, some groups have a higher risk for developing the disease. What researchers don’t know is why certain people develop type 2 diabetes and others do not.
What medical reports do tell us are the factors that increase a person’s risk of getting type 2 diabetes. Let’s take a look at the relationship of type 2 diabetes and three very important characteristics that put you in danger of developing the disease.
• Weight – The more fatty tissue you have, the more resistant your cells become to insulin.
• Inactivity - Physical activity helps you control your weight, uses up glucose as energy and makes your cells more sensitive to insulin.
• Age - The risk of type 2 diabetes increases as you get older, especially after age 45. It may be because as people age they tend to become less active, lose muscle tone and gain unwanted weight.
Its no wonder these common risk factors have sparked concern among members of the medical profession.
More Staggering Statistics
You might agree that it seems more and more people you know are becoming a statistic; one more victim of diabetes 2. I’d like to share a few facts about this fast growing disease that might be of interest to you.
• Type 2 diabetes is the most common form and is responsible for 90% - 95% of the 21 million people afflicted with the disease.
• People over 40 are at higher risk of the condition, as are people with a large waist or family history of the disease.
• Type 2 diabetes is the form linked to poor exercise and diet. Many of the two million people with type 2 are overweight or obese - and an estimated 500,000 more people have type 2 but do not know it.
• The number of obese people will increase in the coming decades, putting people at higher risk of heart disease, stroke and certain types of cancer.
• Type 2 diabetes can be undetected for a decade or longer and many already have complications by the time it is diagnosed. These complications include heart disease, stroke, kidney failure, blindness and amputation.
The News Is Not All Bad
If you have been diagnosed with type 2 diabetes it might seem frightening at first. But don’t let it get you down. Although type 2 diabetes is serious, it is also manageable. If you are willing to follow a healthy life style you can reduce your risk of developing the disease as well as learn to control it. Consider this:
• Losing weight can reduce the risk of type 2 diabetes in high-risk people by 58 percent.
• Exercising can cut the risk by 64 percent.
There are also natural remedies for type 2 diabetes that are being explored in addition to standard treatment. Make sure that you inform your doctor about any herbs, supplements, or natural treatments you are taking to safeguard against adverse reactions with other medications.
Diabetes Improves With Natural Minerals
• Chromium is a mineral that helps increase the efficiency of insulin, and picolinate is an amino acid that allows the body to use chromium much more readily.
Research shows that chromium picolinate helps lower blood sugar levels in most type 2 diabetics after taking a daily supplement containing the mineral. What’s even better is chromium picolinate has shown to reduce obesity which means it may enable some people with type 2 diabetes to lose enough weight to stop taking drugs entirely.
• Magnesium is a mineral that can be found naturally in green leafy vegetables, nuts, seeds, and whole grains. It is needed to help regulate blood sugar levels as well as other bodily functions. Some studies suggest that magnesium supplementation may improve insulin sensitivity and lower fasting glucose levels.
• Zinc is important to type 2 diabetics because it helps in the production and storage of insulin. It can be found naturally in oysters, ginger root, lamb, pecans, split peas, egg yolk, rye, beef, liver, lima beans, almonds, walnuts, sardines, and chicken.
• Vanadium can be found in soil and many foods and has been found to improve insulin and reduce blood sugar. It actually imitates the action of insulin in the body.
It’s not hard to see why nutritional supplements can be an aid to a diabetic sufferer. However, all diabetics are not created equal. Cases differ in terms of the severity, prescribed medication, diet, and exercise. That’s why I stress the importance of working with a qualified health care professional to find the best treatment and supplement for you.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
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A Small Gland Doing A Big Job
One of my patients came to me feeling tired, run down, confused and out of focus. When I suggested it could be related to his thyroid, he was shocked. That’s because most people don’t think a small gland like the thyroid could have such a huge affect on your overall health. Nothing could be farther from the truth. Hypothyroidism has been labeled the “unsuspected illness” and is one of the most under diagnosed conditions in the United States.
The thyroid is one of the endocrine glands located in your neck, just above your collarbone that produces hormones to help set your metabolism. In other words it controls how your body gets nutrients from the foods you eat. It has a big job to keep your weight stabilized and your energy level at an even keel. Millions of people live with thyroid disease without realizing they have a problem.
Some people experience chronic fatigue, others find that they don't have the same mental clarity they once had. Other symptoms are dramatic changes in weight, sleep disturbances, even depression. You can see why it is difficult to determine the cause when the physical signs are so easily confused with a number of other illnesses.
As a result people continue to live with thyroid disease for years without getting proper treatment. What makes matters worse is the fact that since thyroid conditions are mistaken for other diseases they are often treated incorrectly. So the patient continues to suffer with thyroid problems with no relief.
If some of these symptoms sound familiar you may want to learn more about the functioning of this small but powerful gland.
Too Much or Not Enough
Too much - hyperthyroidism
The thyroid gland uses iodine and the amino acid tyrosine to make hormones that help to regulate your metabolism. When your thyroid becomes overexcited it produces too much of the hormone and kicks your metabolism into overdrive. This is called hyperthyroidism. When this happens you tend to lose weight, have trouble sleeping, and feel irritable. It might also affect your heart as well by producing a faster or irregular beat. You may even find your body temperature higher than normal.
The cause of hyperthyroidism may be a result of inflammation which resolves itself once the thyroid heals. Or some chronic diseases such as Graves’ may cause hyperthyroidism which can be treated with anti-thyroid drugs to bring thyroid hormones back into balance.
Not enough – hypothyroidism
When the thyroid becomes exhausted and doesn't produce enough hormones to do the job your body slows down. This is called hypothyroidism. The result is weight gain, weakness, trouble with focusing and fatigue. The cause of hypothyroidism is considered to be due to an autoimmune disorder. It is unknown as to why the immune system goes astray but in this situation it attacks the thyroid gland and disrupts its function.
Unfortunately, there is no way to restore thyroid function once it is lost. But you can manage the disease by taking prescription medication or natural supplements. This process takes some trial and error to get you feeling back to normal. Too much hormone replacement can mimic hyperthyroidism. Too little won't correct your symptoms.
There are both natural and synthetic versions of prescription thyroid hormones. Work with your doctor to find which medication works best for you.
Your Temperature Can Be A Clue to Thyroid Disease
If you suspect that you have thyroid disease your first step is to track your temperature. You can do this by keeping a thermometer by your bed. Place the thermometer bulb in your armpit as directed. (Make sure there is no clothing between your skin and the thermometer). Wait ten minutes if you are using a mercury thermometer. For a digital thermometer, wait until it beeps.
Record the temperature in a notebook. Do this every day for three weeks. After three weeks, calculate your average waking temperature. If your average waking temperature falls below the normal range of 97.8 to 98.2, tell your doctor. You could have a low thyroid or hypothyroidism. If it falls above, it could be a case of hyperthyroidism.
Determining your average daily temperature is only a clue to detecting thyroid disease. The next step is to consult a health care practitioner to check your TSH level and the amount of thyroid hormone in your blood. There are two basic blood tests that are usually given first. If your doctor suspects you have a thyroid condition more specialized testing may be needed.
Foods and Supplements Aid Thyroid Conditions
Once you have been diagnosed with a thyroid condition, it is important to get the proper nutrition for your problem. For hyperthyroidism foods that depress thyroid activity are recommended. These include broccoli, cabbage, brussel sprouts, cauliflower, kale, spinach, turnips, soy, beans, and mustard greens. The same foods should be avoided for hypothyroidism.
For both types of thyroid conditions keep the following in mind:
• Avoid refined foods, sugar, dairy products, wheat, caffeine, alcohol
• Add 1,000 – 1,500 mg of flaxseed oil (an essential fatty anti-inflammatory) three times per day
• Add calcium and magnesium to aid the metabolic process to function properly. Consult your doctor for the appropriate amount of each.
If you think you have a thyroid condition, see your doctor. Don’t be one of the many people who live with the “unsuspected illness.” With the right diagnosis and treatment you will be feeling better in no time.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
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Is Your Inner Voice Trying To Tell You Something?
Have you ever made a few life-changing decisions knowing that down deep inside it just wasn’t right for you? It has happened to all of us at some time or another. I must confess I am not exempt! There were times I wish someone had hit me upside the head to give me a reality check! How many red flags have to go up before we heed the warning signs?
I recall a time in my life when I made the decision to relocate to a different state to live with my boyfriend. Our relationship seemed like a match made in heaven as long as we lived apart in distant places. Something deep inside of me told me no, but I wanted it to work so I went there. Like many people I didn’t listen to that little inner voice that says, “Maybe this is not such a good idea”!
Well, as you expected, it turned out to be a disaster. I no sooner settled in when I felt my independence was compromised. I realized in hindsight that I should have followed my gut instincts.
Learning to follow through on your everyday hunches is not easy! Blame it on the realization that we are just human. But thankfully, there are ways to tune in your inner dialogue to help you make wiser choices and protect yourself from harmful outcomes.
Just recently I had a close friend call me for some good old girl-to-girl talk. The fact that I’m a life coach probably helped promote this phone call, but that’s what friends are for!
Jane (the name I use here is to protect the innocent) is known for making the wrong choice when it comes to her love life. Shortly after her divorce, Jane was anxious to put her life back together again and throw herself into the dating scene.
To make a long story short she ended up with a man not too much different from her ex-husband. At first it seemed like a Camelot romance but after a few short months the red flags were flying high.
Her mate’s controlling and manipulative personality was becoming very evident. That’s too mild, let’s just say he was a “control freak”. There were times Jane couldn’t even go to the grocery store without him. Talk about jealousy! Of course there were other instances that were reminiscent of her past that came flashing back.
Jane basically felt trapped and knew she had to get out. All she wanted to do was to be left alone to pursue her own life. Why didn’t she just listen to her intuition in the first place? The big WHY!
Let’s not single Jane out! We are all subject to the weakness of not reading the signs that help to frame our life decisions. Regardless if it’s a relationship or simply a work related choice we often don’t go with “our gut” How many times have you accepted a job opportunity that you know is just not right for you?
Or maybe you decide to go into business with a friend but it doesn’t feel quite right. In the back of your mind you know it’s not a good idea. The deal goes bust and you end up losing a friend. At the end of it all you say, “What was I thinking?”
Many people refuse to follow their instincts because they want the outcome to be different and think they can force it to happen. Just like Jane you believe if you work hard enough or want something badly enough you can control the result. So you sidestep your inner voice and do it anyway.
So, what is this phenomenon we call intuition? Why is it important to our well being? Intuition is a way of knowing or sensing the truth without explanations. It is the ability to get a sense, a vision or feeling about someone or something. It is that voice inside of you that communicates with you through feelings and emotions.
We are all born with intuition but many of us don’t develop a way to use it to our advantage. Children are fine examples of intuitive beings and seem to have a natural ability to sense when there is danger, or react to what would be an unpleasant situation.
As you grow older your reasonable mind takes over and you lose touch with the instinctive part of yourself. You ignore the small voice inside of you and replace it with intellect and rational judgment. Even when it slaps you in the face as it did to me and Jane, you still choose to disregard its calling.
The good news is intuition can be nurtured and strengthened. The first thing I do is to clear my busy schedule of all distractions. This step allows time for me to think about my dilemma. Here’s a great little trick I’ve used for years to help me steer clear of the bumps in the road.
I imagine a weighted scale, much like the balance you see in a legal sense. I call it my “intuition scale”. On one side I place all the pros I’ve written down and on the other all the cons I consider to be deal breakers. Then I look at my scale to see which way it’s tipping. Believe me, this helps simplify and clarify your decisions when making important life choices.
If you have difficulty emptying your mind, I suggest trying a few minutes of meditation along with some deep breathing exercises. Just three to five minutes of this relaxing process will train your mind to surrender its control and make better use of to your instincts.
Please try to pay attention to your inner voice when it speaks. It will connect you to a better understanding of your purpose in life. It is there to channel your choices toward the greater good and is looking out for your best interests. Listening to your intuition can give you the confidence you need to take action and change your life for the better.
Your Healthy Life Coach,
Dale Brown, B.S., M.A., C.E.C.
A New Way To Fight Depression
This Organ May Be Large But It's Still Vulnerable
Low Libido In Women: "Don't Ask, Don't Tell"
Is Abdominal Pain And Diarrhea Making Food Your Enemy?
Is Inflammation Your Defender Or Ruthless Destroyer?
You Could Have Diabetes And Not Even Know It- Part I
Middle-Aged Men Are Twice As Likely As Women To Have Diabetes- Part II
You May Be One Of The Millions Suffering From This Mystery Illness
Is Your Inner Voice Trying To Tell You Something?
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The Ins And Outs Of A Gluten-Free Diet
You may be hearing a lot about gluten these days and wondering what the fuss is about. There are gluten-free breads and other specialty products in stores, and you may have friends who follow gluten-free diets. Here are the facts about gluten and some information to help you decide if a gluten-free diet may be right for you.
What is Gluten Anyway?
Gluten is a protein found in wheat, barley and rye. There is nothing inherently bad in gluten, but it does cause digestive problems, like bloating, gas, diarrhea and abdominal pain in some individuals. This is not an allergic reaction but sensitivity to the protein. In this case, it may be helpful to avoid gluten or even eliminate it from your diet altogether.
The important thing to note, however, is that gluten sensitivity does not cause long-term damage. If you eat gluten, you may have irritating symptoms, but it will not affect your overall health.
For about one percent of the population, intolerance to gluten can cause serious health consequences. These individuals suffer from celiac disease. When gluten reaches the small intestine, it can cause an abnormal immune reaction that damages the intestine and prevents celiac sufferers from absorbing the nutrients in food.
This lack of nourishment can eventually damage the brain, the peripheral nervous system, liver, bones and other organs. There is no cure for celiac disease, but people diagnosed with the condition can live healthy lives by completely removing gluten from their diets.
How to Be Gluten Free
It may sound simple at first—simply stop eating foods made with wheat, barley or rye. Unfortunately, going gluten-free requires a bit more work. “Gluten” is generally not labeled under the ingredients list in most foods made with grains. Aside from obvious foods like bread, pasta or crackers, gluten can hide in some unexpected places. Soups, gravies and sauces, salad dressings, candy, beer, imitation crab meat, pickles, chutneys, and processed lunch meat are likely to contain gluten.
Since celiac disease is being diagnosed more commonly than it was even a decade ago, there are a growing number of gluten-free products on store shelves. Not only must these foods not contain gluten, but they must be processed in facilities that are free of wheat or other gluten-containing foods in order to avoid contamination.
Celiac sufferers must be careful about any product that may touch their lips, whether it is a food or not. Lipsticks and lip balms, postage stamps, and toothpaste may contain gluten.
Going gluten free may sound nearly impossible, but it is not difficult once you learn the ropes. One important principle to remember is that the more “processed” a food is, the more likely it is to contain gluten.
If you follow guidelines for healthy eating and choose foods in their whole, most natural form, you have taken a big step toward gluten-free living. Fruits, vegetables, rice, legumes and most dairy products are safe to eat. Wine and distilled liquor is gluten-free. The same goes for unprocessed animal proteins, like beef, poultry and seafood.
For baking, you may use a variety of gluten free flours, like quinoa, rice, soy, corn and nut flours. The Celiac Disease Foundation provides resources and lists of foods and ingredients to watch out for at http://www.celiac.org/lifestyle.php.
To create the healthiest gluten-free diet, I recommend working with a dietician.
Should You Go Gluten Free?
If you suspect celiac disease, do not put yourself on a gluten-diet; instead, see your doctor. It is more difficult to make a correct diagnosis if gluten is not creating certain indicators in your blood. Symptoms vary, but they include abdominal pain, intermittent diarrhea, weight loss, general weakness, oily and foul-smelling stools, muscle cramps and joint pain.
Celiac has traditionally been difficult to pin down, but more doctors today are knowledgeable about the disease. To make the diagnosis, your doctor will look for signs by doing a blood test. If those are present, a biopsy of the small intestine is needed for confirmation.
If you do not have celiac, it is still possible for you to have a difficult time digesting foods containing gluten. See if going gluten free improves your symptoms. Sometimes, simply eating a healthy diet of natural foods gives you more energy and vitality. With a little effort and knowledge, it is easy to enjoy a delicious, gluten-free diet full of foods you love to eat.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
Sources:
http://www.webmd.com/diet/guide/gluten-intolerance-against-grain?page=2
http://www.usatoday.com/news/health/painter/2008-08-17-gluten_N.htm
http://www.mayoclinic.com/health/gluten-free-diet/DG00063
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Can A Good Night's Sleep Beat Depression?
Everyone has days where they feel down in the dumps. But when feelings of sadness, anger or frustration become so overwhelming they interfere with your daily activities you could fall into depression. While sleep disorders have long been associated with depression, recent research on this link has changed the way the medical community views the cause of depression. Today I’m going to share the latest research and tell you how to use this new information to fight depression – or even prevent it altogether.
The Surprising Link Between Insomnia and Depression
Depression is the leading cause of disability worldwide. During our mid-life years the chances of experiencing an episode of depression nearly doubles. Even mild cases can interfere with one’s ability to function normally at work, maintain a home and interact socially.
Over 90% of depression patients suffer from either insomnia (inability to sleep) or hypersomnia (excessive sleep). For a long time, many experts believed insomnia was caused by depression. But new drugs designed to treat depression proved depression could be improved without relieving the patient’s insomnia.
New studies have dramatically changed the way researchers understand the link between insomnia and depression. These studies conclude insomnia is frequently the cause of depression instead of the other way around. For example, elderly patients with insomnia but no history of depression were found to be 6 times more likely to be diagnosed with an initial episode of depression than patients without insomnia. Those at highest risk for first-time depression suffer from severe “middle insomnia,” where you wake up frequently through the night then eventually go back to sleep each time.
By correcting sleep disorders, patients recover significantly faster from depression. One study found depressed patients able to sleep well were 11 times more likely to have recovered within 6 months than those with insomnia. Improved sleep also reduces the likelihood of remission. Two-thirds of patients with persistent insomnia relapse into depression within a year of discontinuing antidepressants while only 10% of those with good sleep do.
Clearly sleeping well is critical for dealing with depression. While most studies focus on patients suffering from major depression, those suffering from milder forms will likely benefit from a similar focus on improving sleeping habits.
Quick Tips for Getting a Better Night’s Rest
If you or someone you love is one of the nearly 18 million Americans battling depression each year I have some good news for you. You probably don’t have to resort to addictive sleeping pills to get the rest you need. Instead I’ll share with you some of my best tips on beating insomina so you can safely and easily get the 7-8 hours of uninterrupted sleep you need for optimum health.
Sleeping Environment
Start by sleeping on the right mattress. Choose a fully supportive mattress with just enough softness to allow you to wake up refreshed, not sore. Pillow placement should keep your head and neck in a straight line. Always keep your room as dark as possible while sleeping. If you absolutely must fall asleep with a radio or television on, use its sleep timer. Dress for bed in comfortable, loose fitting clothes. Your goal is to be comfortably warm, not too hot or too cold.
Sleeping Schedule
Get into a routine. Get up at the same time every day, even on weekends. Avoid naps during the day. If needed, keep naps to 15-20 minutes long. Avoid drinking for an hour before bedtime to avoid waking from a full bladder. Exercise or other physical activity during the day, at least an hour before bedtime, helps you achieve a deeper, more restful sleep. Limit yourself to the equivalent of 3 cups of coffee a day, avoiding caffeinated drinks including hot cocoa and soda near bedtime.
Sleeping Supplements
Try late night snacks like milk, turkey, ice cream, yogurt, or peanuts an hour before bed. These all have high levels of tryptophan which help your body produce the serotonin needed to relax and prepare your body for sleep. Some natural herbal supplements have a long track record as non-habit forming sleep aids. Passionflowers, Valerian root and American Skullcap leaves are a few which have been used for centuries to safely and effectively treat anxiety and insomnia.
Wrapping Up Depression
If you or someone you know has thoughts of suicide or is in crisis, please seek help immediately by calling 911, visiting a nearby emergency department, or calling the 24-hour hotline of the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) or TTY 1-800-799-4TTY (1-800-799-4889).
Remember, depression is a treatable illness. While every case of depression may not be overcome with sleep alone, getting proper rest will certainly help. Exercise and maintaining a proper diet also play an important role. Whether you suffer from depression or not, you will always enjoy better health by sleeping well, exercising regularly, and eating the right foods.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
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Your Skin Is The First Line Of Defense
Your skin is likely to be something you take for granted and you assume it’s less important than other parts of your body. The truth is that your skin serves as the first line of defense to protect you from harm.
Skin is the largest organ of your body and provides information about your surroundings by sensing heat, cold, sharp objects, and danger. It regulates your body temperature through small surface blood vessels, sweat glands and hair follicles. With all that it does to guard you from the elements it is still the most vulnerable organ.
Patients often come to me for consultation complaining about various skin problems. Many times the reason for their discomfort is due to their own neglect and abuse over a long period of time. That’s why taking care of your skin from an early age is critical to keeping it looking healthy. When you think about what your skin is exposed to on a daily basis, its no wonder special care is advisable.
You are exposed to sun, wind, dirt, sharp objects, water and chemicals. Every encounter causes skin cells to be lost and it takes about one month for a skin cell to work its way from the base of the epidermis to the surface. The trick is to keep your skin nourished from within. This ensures the replacement skin cells are healthy and protected from without so there is less environmental damage to repair.
The Best Defense is a Good Offense
Keeping your skin young and supple is not as hard as it might seem. The best defense is a good offense so why not follow these five simple recommendations to guard your skin from the elements. Your skin will respond to your tender loving care by feeling softer and looking more radiant.
• Protect it from the sun with sunscreens, cover-ups, or midday sun avoidance.
• Don’t smoke. Smoking decreases blood flow, which depletes your skin of oxygen and nutrients, such as vitamin A.
• Wash your skin carefully. Don’t use abrasive soaps or hot water, which can strip the protective oils from your skin.
• Moisturize your skin to keep it supple and less prone to chafing and breaks.
• Shave gently. Use a good lubricant so the razor glides gently over your skin with no danger of nicks and abrasion.
Red Lines Are A Red Flag!
One of the most common problems I encounter in my practice is a skin condition known as Cellulitis. Although this skin condition can be serious, it is fortunately treatable. Cellulitis is a bacterial skin infection caused by the streptococcus bacteria entering your skin tissue through a small cut or sore.
Red lines may appear on your skin, running from the infected area along lymph vessels to your lymph glands. Left untreated the bacteria can get into your bloodstream and cause blood poisoning. Be particularly aware of a potential infection if you have a swollen, red area of skin that feels hot and tender. When this symptom is accompanied by a high fever it is time to see your doctor immediately.
There are several contributing factors to be aware of when dealing with infections of the skin. Depending on your medical background you might want to alert your doctor to any one of these conditions that could exacerbate your problem and impede a speedy recovery.
• Age – As you age, your circulatory system has a harder time delivering infection-fighting white blood cells to any open wounds or sores.
• Weakened immune system can leave you susceptible to cellulitis
• Diabetes – chronic skin ulceration can lead to bacterial infections.
• Chickenpox and shingles -the broken blisters on your skin are potential entry points for bacteria.
• Lymphedema – chronic swelling of your arms or legs, can lead to cracks on your skin.
• Chronic fungal infection of your feet or toes can cause skin cracks and possible bacterial infection.
• Intravenous drug use – needle entry points are excellent portals for bacteria infection.
Be pro-active when it comes to caring for your skin by giving it the care and attention it deserves. The look and feel of your skin is a testament to how well you take care of yourself. Proper nutrition, exercise, and vitamin supplements go hand in hand with skin care maintenance. Take care of your largest and most vulnerable organ and it will take care of you.
In Good Health,
Jay Brachfeld, M.D.
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Sex For Women Over 60!
One of my patients came to me last week complaining about his wife. He said she just wasn’t interested in sex anymore. He added, “After she turned 60, her desire for sex disappeared. Is there such a thing as a female Viagra?”
This is a question I get frequently from men who are having sexual difficulties with their spouse. It appears that sex is one subject most women hate to discuss with their doctors. Women over 60 may come to me for treatment of a physical nature but when it comes to sex, it usually boils down to a “don’t ask, don’t tell” policy. Sexual problems fall into a “quality of life” category verses one that is life threatening so it is a subject that is rarely talked about.
It is natural to assume that women over 60 no longer have a desire for sex because their production of estrogen has been dramatically reduced during menopause. At the same time, their ovaries decrease the production of testosterone, the hormone connected to sexual drive or libido. Although some women experience a drop in sexual desire after menopause it does not mean that their sexual relationships have to be less fulfilling.
Although sexual problems are not considered an illness you shouldn’t hesitate to get treatment if you are having symptoms. Even if there is no equivalent to Viagra for women, there are a number of natural remedies to help boost the female libido.
Increase Your Sex Drive Naturally
For many women over 60, vaginal dryness is a major problem that can cause discomfort during sexual intercourse. You may shy away from sex rather than find out what you can do to enjoy your body and your sexual desires. Don’t be embarrassed to ask your doctor about some of the treatments that are available including lifestyle adjustments, hormone therapy, and natural remedies.
There are many alternative treatments being researched to counteract the effects of menopause and increase sexual desire. Herbs with estrogen like properties that work to restore hormonal balance in women may be helpful in improving sexual ability and satisfaction.
• Natural Estrogen – known as phytoestrogens that can be found in certain foods. There are two types of phytoestrogens; isoflavones found in soybeans, chickpeas, and other legumes and lignans found in flaxseed, whole grains and some fruits and vegetables.
• Black cohosh – has long been used for treating menopausal symptoms in particular for the relief of hot flashes.
• Dong Quai – believed to increase libido and help prevent vaginal dryness
• Wild Yam – touted as a natural source of progesterone to improve vaginal dryness
• Shunthi – helps with sexual arousal by pumping blood to the genital areas of a female system
• Avena Sativa – helps to lower anxiety and improve sensitivity of female sex organs
• Chasteberry – boosts the body’s progesterone production and normalizes estrogen/progesterone ratio
• Other foods and spices – coffee, cola, and chocolate have reputations as libido-enhancers. Anise, fennel, sage and parsley are reputed to boost sex drive.
Overcoming a diminished sex drive is no different than dealing with most health problems. Following a healthy lifestyle by eating a diet rich in fruits, vegetables, and whole grains, exercising moderately, and cutting out saturated fats, will contribute to your overall feeling of well being. You may also find an increase in your libido as you gain the confidence to fully enjoy your own sexuality.
Low Libido Not True in All Women
Not all women over the age of 60 have unfulfilled sexual relationships. Since they no longer have to be concerned about having a monthly period or an unwanted pregnancy very late in life they can be more spontaneous. With the addition of herbal remedies and hormone therapy, women are learning to enjoy new found sexual freedom after menopause. Here are a few statistics that may surprise you.
• A study of 2,000 U.S. women ages 45-80 found 60 percent had been sexually active in the previous three months, researchers said.
• The study, published in the Journal of the American Geriatrics Society, also found 43 percent of the women reported at least moderate sexual desire, challenging conventional wisdom that women lose interest in sex due to their own physical problems.
• Researchers at the University of California-San Francisco said half of all sexually active participants described their overall sexual satisfaction as moderate to high. More than one-quarter of women age 65 years or older remained moderately or highly interested in sex, and more than one-third of women in this age group had been sexually active in the past three months.
• Among sexually inactive women in the entire group, 39 percent reported the most common reason was a lack of interest in sex, followed by 36 percent reporting lack of a partner, 23 percent citing physical problems of their partner and 11 percent saying there was a partner's lack of interest.
Just because you are over 60 doesn’t mean you have to live with low sex drive. If you are suffering from vaginal dryness, hot flashes, or low libido, there are remedies out there that can help bring back enjoyment to your sex life. Join the ranks of the thousands of women over 60 who experience fulfilling sexual relationships. Remember to consult your doctor before taking herbal treatments as they may interfere or interact with other medications you may be taking.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
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Stomach Disorders
There is nothing worse than suffering from all sorts of unpleasant symptoms related to stomach disorders. Just going out to eat with friends can become a nightmare when you have to make a mad dash to the bathroom because of abdominal pain and diarrhea. If you are one of the thousands of people who experience uncomfortable and embarrassing side affects after eating don’t wait to see your doctor. You may be suffering from Crohn’s Disease or a form of inflammatory bowel disease (IBD).
Crohn’s Disease is a chronic inflammation of the intestinal wall, a condition that has become increasingly common in Western countries in the past few decades. Most cases start between the ages of 15 to 35 years and affect men, women and children. Patients with Crohn’s Disease struggle with severe stomach cramps and feel as if they have completely emptied their insides of everything they have eaten within the past 24 hours. And that’s just one of the unpleasant symptoms.
Crohn’s Disease is considered to be the most common of similar colon related diseases known as inflammatory bowel diseases (IBD). Unfortunately, many people explain their frequent spells of diarrhea as just part of what they ate for lunch or dinner rather than seeking a professional’s advice.
I have to tell you that living with Crohn’s or IBD can be both physically and emotionally debilitating. What many people don’t realize is their discomfort may not be due to something they are doing or eating but rather what is happening within their own immune system.
Normally white blood cells are there to help fight infection but in the case of Crohn’s your immune system becomes dysfunctional and can’t tell the difference between good substances and foreign invaders. The result is swelling and pain somewhere along the digestive tract that leads to chronic inflammation. This overactive immune response is called an autoimmune disorder.
How Do You Know You Have IBD?
If you are experiencing any of the symptoms mentioned above there is only one way to know for sure if you have IBD or Crohn’s Disease. There are a number of tests that will determine your condition and the severity of your problem.
One of the most prevalent symptoms of Crohn’s Disease is bleeding. Doctors will test for blood in the stools, check for signs of anemia which could be an indication of internal bleeding. Other tests include an upper GI, or gastrointestinal series, which is an x-ray process that reveals abnormalities in the intestine.
Doctors might also decide to do a colonoscopy which is a procedure that examines the inside of the large intestine by a device hooked to a TV or computer monitor. This allows the doctor to see internal bleeding during the examination or any inflammation that exists. Additional x-rays of both the upper and lower intestines are sometimes needed depending upon the results of the colonoscopy.
Living With Crohn’s Disease
There is no known cure for Crohn’s Disease therefore it is important for you to know how to manage your symptoms. Your doctor will decide which treatments are best for you depending on how severe and where the inflammation is located.
One area of particular concern is correcting vitamin and nutritional deficiencies. Eating a healthy amount of calories, vitamins, and protein is important to avoid malnutrition and weight loss. Others treatments include controlling bleeding, inflammation, and relieving the pain and diarrhea. Methods usually involve the use of drugs, nutritional supplements, surgery or a combination of all three.
There are a variety of drug treatments for Crohn’s disease but may produce side effects. The most common are drugs containing mesalamine or those containing corticosteroids. Antibiotics may also be prescribed for infection when it occurs.
Herbal Treatments and Diet May Relieve Symptoms
There are many herbal recommendations for treating inflammation of the bowel and to relieve the symptoms of cramps and diarrhea. Always consult your doctor when considering any herbal remedy or supplement to ensure that you are choosing ingredients that help to improve your condition.
• An herbal anti-inflammatory option is White Willow which does not have common side effects that the other drugs produce.
• Another treatment involves taking 1 dessertspoon of Slippery Elm Powder mixed with yoghurt, mashed banana or cold chamomile tea. Slippery Elm provides a protective lining to the mucosal lining of the gastro intestinal system and in 12 weeks will help heal an irritated lining.
It is also important to avoid foods that spark the s
ymptoms of IBD. Although fatty foods are to be kept to a minimum, fish oil and flax oil are highly recommended. Your diet must be healthy and non-irritating consisting of natural products whenever possible. Because Crohn’s Disease and IBD can cause certain vitamin and protein deficiencies, an increase in supplements is recommended. This includes vitamins A, folic acid, B12, C, D, E and K as well as Calcium, copper, iron, magnesium, zinc, and selenium.
Certain herbs may also provide relief from stomach disorders.
• German chamomile (Matricaria recutita) - German Chamomile has antispasmodic and analgesic properties. This plant has long been used in natural medicine against insomnia, painful digestive spasms, and in the treatment of diarrhea, stomach ulcers.
• Probiotics - Probiotics are non-pathogenic living microorganisms involved in the proper functioning of the digestive system. Lactobacillus acidophilus is one of the Probiotics; it is beneficial for the health of the intestinal flora. Without these small organisms, intestinal flora can be infected by many disorders such as ulcerative colitis and Crohn's disease.
• Aloe Mucilaginous Polysaccharides (AMP) – this is the most effective supplement that has an anti-inflammatory property, it regulates normal functioning of your intestine to prevent both diarrhea and constipation; it repairs the protective mucosa lining throughout the digestive system; it ensures healthy intestinal flora, and much more.
Although there is no known cure for Crohn’s the good news is treatments have come a long way. It is possible to stay comfortable and pain free most of the time so eating out does not have to be a nightmare. The most important part is making sure your problem is diagnosed correctly because the symptoms may be similar to other bowel disorders.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
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Inflammation
If I told you that inflammation is good for your health chances are you would think I had lost my mind, especially if you happen to be one of the millions who suffer with the pain of arthritis. Although inflammation is linked to a host of diseases related to aging, it can be your best friend and an essential part of your well-being. Let me explain what I mean.
Inflammation is your first indicator that something in your body is going wrong. It can signal the presence of bacteria, toxins and viral infection and help you repair and heal the cells of your body. You would surely die without a healthy, powerful inflammatory process. When inflammation occurs, the body’s white blood cells and chemicals are released to protect us from infection and foreign substances.
There are times, however when inflammation becomes more of an enemy than a friend. This happens in some diseases when the body’s immune system triggers an inflammatory response when there is no need to do so. In other words, there are no foreign substances to fight so the inflammatory chemicals actually cause damage to the body’s own tissue. When this occurs it is known as an autoimmune disease.
How a Good Defense Turns Bad
When inflammation becomes chronic, uncontrolled or systemic it goes from being your defender to a ruthless destroyer. As tissue is continuously hit with infection, stress, and irritation it is left with chronic inflammation.
In a perfect scenario the inflammation should subside when the pathogens are removed. For instance, when a virus dies, or an injury heals, the blood vessels and lymphatic system carry the excess fluid and damaged cells away from the inflamed site. It is only when the body is out of balance that the system overreacts, or turns against you that inflammation continues causing tissue destruction.
Some of the obvious characteristics of inflammation are redness, swollen joints that are warm to the touch, joint pain, stiffness, and loss of joint function. There may be only a few of these symptoms that are present along with the possibility of fever, chills, and fatigue.
Although inflammation is generally associated with arthritis or joint pain, uncontrolled inflammation can affect internal organs as well. Since organs do not contain pain sensitive nerves, the symptoms can be very different depending on which organs are affected.
For example:
• Inflammation of the heart (myocarditis) may cause shortness of breath or leg swelling.
• Inflammation of the small tubes that transport air to the lungs may cause an asthma attack.
• Inflammation of the kidneys (nephritis) may cause high blood pressure or kidney failure.
• Inflammation of the large intestine (colitis) may cause cramps and diarrhea.
Don’t Just Treat Inflammation – Prevent It!
The best way to maintain healthy joints, relieve stiffness, reduce pain and fatigue, and improve muscle and bone strength is through exercise. Specific programs can be individualized to meet your needs and include low-impact aerobic activity, range of motion for flexibility, and strength training for muscle tone.
When dealing with severe or serious inflammatory situations circulation is critical for healing to take place. Since the body is trying to fix itself you can help it along by improving circulation to the affected area by using hot-cold hydrotherapy. You may also apply a cream derived from hot chili peppers to the skin over your painful joints. Improvement may be felt after applying the cream for 3-7 days.
There are many natural ways to enrich your diet with nutrients that are easily accessible:
• Eat a diet rich in vitamins and minerals, especially antioxidants like vitamin E. These are found in fruits and vegetables.
• Get selenium from Brewer's yeast, wheat germ, garlic, whole grains, sunflower seeds, and Brazil nuts.
• Get omega-3 fatty acids from cold water fish (like salmon, mackerel, and herring), flaxseed, rapeseed (canola) oil, soybeans, soybean oil, pumpkin seeds, and walnuts.
• Taking supplements of glucosamine and chondroitin are important because they form the building blocks of cartilage, the substance that lines joints.
Let’s not forget that rest is just as important as exercise to help you recover from flare-ups. Avoid holding one position too long or placing stress on your affected joints.
You can see how inflammation can be good for you and a key to staying healthy. Taking control of inflammation and balancing your body’s inflammatory response will help reduce the threat of it turning against you. Learn to read your body’s signs of inflammation and see your doctor for diagnosis and proper treatment. Get plenty of rest, exercise regularly, improve circulation, and eat a diet rich in vitamins and minerals.
Take control of inflammation before it controls you!
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
________________________________________
What You Should Know About Diabetes
Dear RAUL,
Whenever I inform my patients that they may be suffering from juvenile diabetes, better known as Type 1, the reaction is often the same. “How can I have juvenile diabetes when I am not an adolescent?” This is a very good question and one worth explaining.
Although juvenile diabetes tends to occur in young, lean individuals, usually before the age of 30, older people may also show signs of this chronic condition. What’s worse is that approximately 12 million people in the United States have diabetes and don’t even know it! The reason for this astounding statistic is that the American Diabetes Association does not recommend screening for the general population at this time unless you have a parent or sibling with the disease.
With an estimated 17 million people (about 8 % of the population) in the United States affected with diabetes it is important for everyone to have a better understanding of this insidious disease.
There are many factors that play into the cause of type 1 diabetes including genetics and exposure to certain viruses. Diabetes is considered to be a chronic condition meaning that it lasts a lifetime. Despite ongoing research no known cure has been found to date, but type 1 diabetes is manageable and treatable. People suffering with diabetes are now living longer, healthier lives with the addition of herbs and nutritional supplements available to complement conventional medicine.
All About Blood Sugar
Glucose is a simple sugar found in food and is a necessary nutrient that provides energy for the cells to function properly. Glucose in digested food cannot enter the cells without the help of insulin to help it along. Without it, the cells become starved of glucose energy and the unused sugar is wasted in excreted urine. That’s why a urine test is sometimes used as a means to measure sugar levels in the body and to check for potential signs of diabetes.
A person with type 1 diabetes doesn’t produce enough of the hormone insulin or is unable to use it effectively, which causes high blood sugar (glucose) levels. Over time, this imbalance can lead to heart disease, nerve damage, kidney disease, vision loss, and other complications. The less controlled your blood sugar, the higher the risk of disabling complications over a long period of time.
As a type 1 diabetic, the goal is to keep your blood sugar level as close to normal as possible to delay or prevent complications. This is done by monitoring blood glucose levels and is the only way to make sure that your sugar level remains within the target range.
You should also include a healthy diet of fruits, vegetables, and whole grains. These foods are high in nutrition and low in fat and calories. Fewer sweets and animal products provide more nutrients and less sugar.
Move to Keep Blood Sugars Low
If you are a type 1 diabetic, the secret to lowering blood sugar is more than just a healthy diet. Exercise is right up there with watching what you eat. The advantage of physical activity is that it moves sugar from your blood into your cells so the more you move the lower your blood sugar level.
Walking, biking, and swimming are examples of activities that you might enjoy and can easily be included in your daily schedule. Shoot for at least 30 minutes of aerobic exercise as many days of the week as possible. Add some weight bearing exercises along with stretching to round out your program. Remember not to do too much too soon especially if you have not exercised for awhile. Consult your doctor for advice on the level of physical activity that is best for you.
Type 1 diabetics must also be cautious of their blood sugar dropping too low especially when taking insulin. When blood sugar drops the condition is known as hypoglycemia and is common among diabetics as well as people who are not.
Nature Can Help You Live with Type 1 Diabetes
The majority of people with type 1 diabetes are insulin dependent. But did you know there are natural remedies that have been around for years proven to be effective in lowering blood glucose levels? Here are a few of nature’s miracle workers:
• Gymnema sylvestre – The name of this herb actually means “destroyer of sugar” and was used in ancient times as a treatment for diabetes. “A study published in Ethnopharmacology in 1990 showed a daily dose of 400 milligrams was effective in lowering blood glucose levels in diabetics over the long term.”
• Fenugreek - A popular herb used for high blood sugar and lowering cholesterol.
• Bitter Melon (Momordica charantia) – This plant has a long history of use as a hypoglycemic agent and has been referred to as vegetable insulin. At least three properties of Bitter Melon have been reported to have sugar-regulating properties.
Many famous athletes and professional people suffer with type 1 diabetes. It is possible to live a normal life as long as you follow your treatment plan, get daily exercise, eat a healthy diet, and monitor your blood sugar. Ask your doctor about natural remedies that will help you keep your glucose levels in check and aid you in your quest for good health.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
________________________________________
All Diabetes Are NOT The Same
In my previous “Healthy Answer” article I helped you better understand the problems and solutions of diabetes type 1. Unfortunately, many Americans suffer from another type of diabetes that is far more prevalent and this article will help you better comprehend the differences. Here’s a general description on the two types:
Diabetes falls into the category of metabolic diseases characterized by high blood sugar levels. Under normal conditions, blood glucose levels are controlled by insulin, a hormone produced by the pancreas, the organ responsible for sugar control. All types of diabetics have difficulty either producing too much or not enough. Here is the difference between type 1 and type 2 diabetes in a nutshell.
• Type 1 diabetes is sometimes called juvenile diabetes and occurs when the pancreas stops producing insulin. Nobody knows exactly why this happens, but some experts believe a virus or an autoimmune response, in which the body attacks its own pancreatic cells, is responsible. People with this type of diabetes must take insulin for life.
• Type 2 was once known as adult-onset and those affected are noninsulin-dependent. In the case of type 2 diabetes, the pancreas secretes plenty of insulin, but the body’s cells don’t respond to it.
Age, Gender, and Obesity Linked to Type 2 Diabetes
Did you know that men, aged 35 to 54 are almost twice as likely to have diabetes as women? Recent studies indicate that although diabetes occurs in people of all ages and races, some groups have a higher risk for developing the disease. What researchers don’t know is why certain people develop type 2 diabetes and others do not.
What medical reports do tell us are the factors that increase a person’s risk of getting type 2 diabetes. Let’s take a look at the relationship of type 2 diabetes and three very important characteristics that put you in danger of developing the disease.
• Weight – The more fatty tissue you have, the more resistant your cells become to insulin.
• Inactivity - Physical activity helps you control your weight, uses up glucose as energy and makes your cells more sensitive to insulin.
• Age - The risk of type 2 diabetes increases as you get older, especially after age 45. It may be because as people age they tend to become less active, lose muscle tone and gain unwanted weight.
Its no wonder these common risk factors have sparked concern among members of the medical profession.
More Staggering Statistics
You might agree that it seems more and more people you know are becoming a statistic; one more victim of diabetes 2. I’d like to share a few facts about this fast growing disease that might be of interest to you.
• Type 2 diabetes is the most common form and is responsible for 90% - 95% of the 21 million people afflicted with the disease.
• People over 40 are at higher risk of the condition, as are people with a large waist or family history of the disease.
• Type 2 diabetes is the form linked to poor exercise and diet. Many of the two million people with type 2 are overweight or obese - and an estimated 500,000 more people have type 2 but do not know it.
• The number of obese people will increase in the coming decades, putting people at higher risk of heart disease, stroke and certain types of cancer.
• Type 2 diabetes can be undetected for a decade or longer and many already have complications by the time it is diagnosed. These complications include heart disease, stroke, kidney failure, blindness and amputation.
The News Is Not All Bad
If you have been diagnosed with type 2 diabetes it might seem frightening at first. But don’t let it get you down. Although type 2 diabetes is serious, it is also manageable. If you are willing to follow a healthy life style you can reduce your risk of developing the disease as well as learn to control it. Consider this:
• Losing weight can reduce the risk of type 2 diabetes in high-risk people by 58 percent.
• Exercising can cut the risk by 64 percent.
There are also natural remedies for type 2 diabetes that are being explored in addition to standard treatment. Make sure that you inform your doctor about any herbs, supplements, or natural treatments you are taking to safeguard against adverse reactions with other medications.
Diabetes Improves With Natural Minerals
• Chromium is a mineral that helps increase the efficiency of insulin, and picolinate is an amino acid that allows the body to use chromium much more readily.
Research shows that chromium picolinate helps lower blood sugar levels in most type 2 diabetics after taking a daily supplement containing the mineral. What’s even better is chromium picolinate has shown to reduce obesity which means it may enable some people with type 2 diabetes to lose enough weight to stop taking drugs entirely.
• Magnesium is a mineral that can be found naturally in green leafy vegetables, nuts, seeds, and whole grains. It is needed to help regulate blood sugar levels as well as other bodily functions. Some studies suggest that magnesium supplementation may improve insulin sensitivity and lower fasting glucose levels.
• Zinc is important to type 2 diabetics because it helps in the production and storage of insulin. It can be found naturally in oysters, ginger root, lamb, pecans, split peas, egg yolk, rye, beef, liver, lima beans, almonds, walnuts, sardines, and chicken.
• Vanadium can be found in soil and many foods and has been found to improve insulin and reduce blood sugar. It actually imitates the action of insulin in the body.
It’s not hard to see why nutritional supplements can be an aid to a diabetic sufferer. However, all diabetics are not created equal. Cases differ in terms of the severity, prescribed medication, diet, and exercise. That’s why I stress the importance of working with a qualified health care professional to find the best treatment and supplement for you.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
________________________________________
A Small Gland Doing A Big Job
One of my patients came to me feeling tired, run down, confused and out of focus. When I suggested it could be related to his thyroid, he was shocked. That’s because most people don’t think a small gland like the thyroid could have such a huge affect on your overall health. Nothing could be farther from the truth. Hypothyroidism has been labeled the “unsuspected illness” and is one of the most under diagnosed conditions in the United States.
The thyroid is one of the endocrine glands located in your neck, just above your collarbone that produces hormones to help set your metabolism. In other words it controls how your body gets nutrients from the foods you eat. It has a big job to keep your weight stabilized and your energy level at an even keel. Millions of people live with thyroid disease without realizing they have a problem.
Some people experience chronic fatigue, others find that they don't have the same mental clarity they once had. Other symptoms are dramatic changes in weight, sleep disturbances, even depression. You can see why it is difficult to determine the cause when the physical signs are so easily confused with a number of other illnesses.
As a result people continue to live with thyroid disease for years without getting proper treatment. What makes matters worse is the fact that since thyroid conditions are mistaken for other diseases they are often treated incorrectly. So the patient continues to suffer with thyroid problems with no relief.
If some of these symptoms sound familiar you may want to learn more about the functioning of this small but powerful gland.
Too Much or Not Enough
Too much - hyperthyroidism
The thyroid gland uses iodine and the amino acid tyrosine to make hormones that help to regulate your metabolism. When your thyroid becomes overexcited it produces too much of the hormone and kicks your metabolism into overdrive. This is called hyperthyroidism. When this happens you tend to lose weight, have trouble sleeping, and feel irritable. It might also affect your heart as well by producing a faster or irregular beat. You may even find your body temperature higher than normal.
The cause of hyperthyroidism may be a result of inflammation which resolves itself once the thyroid heals. Or some chronic diseases such as Graves’ may cause hyperthyroidism which can be treated with anti-thyroid drugs to bring thyroid hormones back into balance.
Not enough – hypothyroidism
When the thyroid becomes exhausted and doesn't produce enough hormones to do the job your body slows down. This is called hypothyroidism. The result is weight gain, weakness, trouble with focusing and fatigue. The cause of hypothyroidism is considered to be due to an autoimmune disorder. It is unknown as to why the immune system goes astray but in this situation it attacks the thyroid gland and disrupts its function.
Unfortunately, there is no way to restore thyroid function once it is lost. But you can manage the disease by taking prescription medication or natural supplements. This process takes some trial and error to get you feeling back to normal. Too much hormone replacement can mimic hyperthyroidism. Too little won't correct your symptoms.
There are both natural and synthetic versions of prescription thyroid hormones. Work with your doctor to find which medication works best for you.
Your Temperature Can Be A Clue to Thyroid Disease
If you suspect that you have thyroid disease your first step is to track your temperature. You can do this by keeping a thermometer by your bed. Place the thermometer bulb in your armpit as directed. (Make sure there is no clothing between your skin and the thermometer). Wait ten minutes if you are using a mercury thermometer. For a digital thermometer, wait until it beeps.
Record the temperature in a notebook. Do this every day for three weeks. After three weeks, calculate your average waking temperature. If your average waking temperature falls below the normal range of 97.8 to 98.2, tell your doctor. You could have a low thyroid or hypothyroidism. If it falls above, it could be a case of hyperthyroidism.
Determining your average daily temperature is only a clue to detecting thyroid disease. The next step is to consult a health care practitioner to check your TSH level and the amount of thyroid hormone in your blood. There are two basic blood tests that are usually given first. If your doctor suspects you have a thyroid condition more specialized testing may be needed.
Foods and Supplements Aid Thyroid Conditions
Once you have been diagnosed with a thyroid condition, it is important to get the proper nutrition for your problem. For hyperthyroidism foods that depress thyroid activity are recommended. These include broccoli, cabbage, brussel sprouts, cauliflower, kale, spinach, turnips, soy, beans, and mustard greens. The same foods should be avoided for hypothyroidism.
For both types of thyroid conditions keep the following in mind:
• Avoid refined foods, sugar, dairy products, wheat, caffeine, alcohol
• Add 1,000 – 1,500 mg of flaxseed oil (an essential fatty anti-inflammatory) three times per day
• Add calcium and magnesium to aid the metabolic process to function properly. Consult your doctor for the appropriate amount of each.
If you think you have a thyroid condition, see your doctor. Don’t be one of the many people who live with the “unsuspected illness.” With the right diagnosis and treatment you will be feeling better in no time.
Stay well,
Mark Rosenberg, M.D.
Institute For Healthy Aging
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Is Your Inner Voice Trying To Tell You Something?
Have you ever made a few life-changing decisions knowing that down deep inside it just wasn’t right for you? It has happened to all of us at some time or another. I must confess I am not exempt! There were times I wish someone had hit me upside the head to give me a reality check! How many red flags have to go up before we heed the warning signs?
I recall a time in my life when I made the decision to relocate to a different state to live with my boyfriend. Our relationship seemed like a match made in heaven as long as we lived apart in distant places. Something deep inside of me told me no, but I wanted it to work so I went there. Like many people I didn’t listen to that little inner voice that says, “Maybe this is not such a good idea”!
Well, as you expected, it turned out to be a disaster. I no sooner settled in when I felt my independence was compromised. I realized in hindsight that I should have followed my gut instincts.
Learning to follow through on your everyday hunches is not easy! Blame it on the realization that we are just human. But thankfully, there are ways to tune in your inner dialogue to help you make wiser choices and protect yourself from harmful outcomes.
Just recently I had a close friend call me for some good old girl-to-girl talk. The fact that I’m a life coach probably helped promote this phone call, but that’s what friends are for!
Jane (the name I use here is to protect the innocent) is known for making the wrong choice when it comes to her love life. Shortly after her divorce, Jane was anxious to put her life back together again and throw herself into the dating scene.
To make a long story short she ended up with a man not too much different from her ex-husband. At first it seemed like a Camelot romance but after a few short months the red flags were flying high.
Her mate’s controlling and manipulative personality was becoming very evident. That’s too mild, let’s just say he was a “control freak”. There were times Jane couldn’t even go to the grocery store without him. Talk about jealousy! Of course there were other instances that were reminiscent of her past that came flashing back.
Jane basically felt trapped and knew she had to get out. All she wanted to do was to be left alone to pursue her own life. Why didn’t she just listen to her intuition in the first place? The big WHY!
Let’s not single Jane out! We are all subject to the weakness of not reading the signs that help to frame our life decisions. Regardless if it’s a relationship or simply a work related choice we often don’t go with “our gut” How many times have you accepted a job opportunity that you know is just not right for you?
Or maybe you decide to go into business with a friend but it doesn’t feel quite right. In the back of your mind you know it’s not a good idea. The deal goes bust and you end up losing a friend. At the end of it all you say, “What was I thinking?”
Many people refuse to follow their instincts because they want the outcome to be different and think they can force it to happen. Just like Jane you believe if you work hard enough or want something badly enough you can control the result. So you sidestep your inner voice and do it anyway.
So, what is this phenomenon we call intuition? Why is it important to our well being? Intuition is a way of knowing or sensing the truth without explanations. It is the ability to get a sense, a vision or feeling about someone or something. It is that voice inside of you that communicates with you through feelings and emotions.
We are all born with intuition but many of us don’t develop a way to use it to our advantage. Children are fine examples of intuitive beings and seem to have a natural ability to sense when there is danger, or react to what would be an unpleasant situation.
As you grow older your reasonable mind takes over and you lose touch with the instinctive part of yourself. You ignore the small voice inside of you and replace it with intellect and rational judgment. Even when it slaps you in the face as it did to me and Jane, you still choose to disregard its calling.
The good news is intuition can be nurtured and strengthened. The first thing I do is to clear my busy schedule of all distractions. This step allows time for me to think about my dilemma. Here’s a great little trick I’ve used for years to help me steer clear of the bumps in the road.
I imagine a weighted scale, much like the balance you see in a legal sense. I call it my “intuition scale”. On one side I place all the pros I’ve written down and on the other all the cons I consider to be deal breakers. Then I look at my scale to see which way it’s tipping. Believe me, this helps simplify and clarify your decisions when making important life choices.
If you have difficulty emptying your mind, I suggest trying a few minutes of meditation along with some deep breathing exercises. Just three to five minutes of this relaxing process will train your mind to surrender its control and make better use of to your instincts.
Please try to pay attention to your inner voice when it speaks. It will connect you to a better understanding of your purpose in life. It is there to channel your choices toward the greater good and is looking out for your best interests. Listening to your intuition can give you the confidence you need to take action and change your life for the better.
Your Healthy Life Coach,
Dale Brown, B.S., M.A., C.E.C.
Lose Weight in 2010
The Friendliest Way to Lose Weight in 2010
December 30, 2009
Jon Herring
Editorial Director, Total Health Breakthroughs
About this time ten years ago, I went through a rough patch in my life. Not long before that, I owned a successful business. I was young and prosperous. I was able to travel. And though I worked long hours, I had the freedom to work where and when I wanted.
December 30, 2009
Jon Herring
Editorial Director, Total Health Breakthroughs
About this time ten years ago, I went through a rough patch in my life. Not long before that, I owned a successful business. I was young and prosperous. I was able to travel. And though I worked long hours, I had the freedom to work where and when I wanted.
I exercised frequently. I was eating well and I felt great. I could only see blue skies ahead.
Then, in a rather short period of time, it fell apart. The business failed, for reasons mostly out of my control. I lost a good deal of money. I started another business that went nowhere fast. And a few months later, I found myself with no job, few prospects, and just enough money for bills that month.
Then, in a rather short period of time, it fell apart. The business failed, for reasons mostly out of my control. I lost a good deal of money. I started another business that went nowhere fast. And a few months later, I found myself with no job, few prospects, and just enough money for bills that month.
A friend of mine owned a restaurant. So I went to work waiting tables. I slowly got back on my feet financially. But I was still depressed. My solace was food. I was drinking soft drinks. I was always snacking on bread. And since I was always around food, I ate everything in sight, even when I wasn't hungry.
In no time at all, I gained about 30 pounds. I could hardly get out of bed in the morning. My skin started breaking out. And I became even more depressed about my situation. But I wasn't broken and I decided to make a change. I knew that if I wanted to regain anything financially and emotionally, I had to focus on my health first.
Within a few short months, I was in better shape than I had been in years. I felt great. I had more energy. My skin cleared up. And feeling so much better about myself, I went on to have a great year financially. But this essay is not about my financial transformation. I want to tell you about my health transformation. There were three keys that made it work.
I'm not going to tell you what I ate, how much I ate, or how I prepared my food. And I'm not going to tell you how much I exercised, or what kind of exercise I did to get back in shape. You might think those two things are the most important when it comes to losing weight and transforming your health. But they are not.
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Believe it or not, there are three steps that are even more important than what you eat or how you exercise. Because without taking these three steps first, your chances of sticking to your plan diminish significantly. These three steps will make or break your fat loss and health transformation efforts.
1. Write down your goals and deadlines and make a detailed plan to achieve them.
2. Benchmark your starting point. Then document and measure your progress.
3. Communicate your goals and enlist the support of others. This is critical!
Believe it or not, there are three steps that are even more important than what you eat or how you exercise. Because without taking these three steps first, your chances of sticking to your plan diminish significantly. These three steps will make or break your fat loss and health transformation efforts.
1. Write down your goals and deadlines and make a detailed plan to achieve them.
2. Benchmark your starting point. Then document and measure your progress.
3. Communicate your goals and enlist the support of others. This is critical!
I am going to go over these three steps in more detail. Then I would like for you to comment on this article, with your own goals and plans for the New Year. So please read to the end!
Write Down Your Goals and Make a Detailed Plan
Write Down Your Goals and Make a Detailed Plan
As with anything you set out to do, the first step is to determine exactly what you want to accomplish. Be specific and descriptive. How much weight would you like to lose? In what amount of time? In what measurable ways would you like to improve your health? Want to give up sweets? Set a future date that you won't put a taste of sugar in your mouth until that time comes. Whatever your goals are, write them down and be specific.
Also write down the reasons you intend to accomplish these goals. You have to have a "why". Maybe you want to look your best for a trip to the beach. Maybe you want to wear the same size jeans you wore in high school. Maybe you want to compete in a road race or a martial arts competition. Perhaps you want more energy to play with your kids. Or you want to live long enough to see your grandkids grow up. Whatever your reasons are... big or small... immediate or far out into the future... write those things down.
Then you need to write down your plans to achieve those goals. If your nemesis is junk food, don't allow it in your house. Discard any temptation and fill your cupboards and refrigerator with healing foods. Plan and prepare your meals ahead of time. You never want to get too hungry or go too long between meals. That is when your willpower will break down. Make a plan for when you will exercise and put it on a schedule.
Document and Measure Your Progress
Now, you have your goals and plans in place. Next, you need to establish your starting point.
If your goals involve your health, perhaps you want to improve certain blood tests. Maybe you want to lower your fasting insulin so you can get off diabetes medication. Maybe you want to get your blood pressure in a healthy range and ditch those meds too. Whatever it is, you need to set a starting point for the markers you want to improve. If your goals involve fitness and fat loss, you should take measurements of your body, bodyfat percentage and your weight.
If your goals involve your health, perhaps you want to improve certain blood tests. Maybe you want to lower your fasting insulin so you can get off diabetes medication. Maybe you want to get your blood pressure in a healthy range and ditch those meds too. Whatever it is, you need to set a starting point for the markers you want to improve. If your goals involve fitness and fat loss, you should take measurements of your body, bodyfat percentage and your weight.
You should also take some photos of yourself. And continue to take photos every two weeks along the way. Just be sure to keep the variables the same. Stand in the same place. Wear the same clothes. Keep the lighting the same.
The most accurate yardstick is your body measurements. If your goal is to transform your body, take the following measurements with a flexible tape measure:
• Arm - flex your bicep and measure the biggest part
• Hips - look to the side and measure the biggest part of your butt
• Navel - measure around your belly, even with your belly button
• Waist - measure the narrowest part of your waist
• Chest - measure just above the nipple, with your breath out
• Arm - flex your bicep and measure the biggest part
• Hips - look to the side and measure the biggest part of your butt
• Navel - measure around your belly, even with your belly button
• Waist - measure the narrowest part of your waist
• Chest - measure just above the nipple, with your breath out
Your body tape measurements will tell you where you are gaining or losing inches. But they won't tell you what you are gaining or losing. The goal is to gain or maintain muscle, while losing fat. And the way to tell that is by calculating your bodyfat. You can do that with a simple caliper, or you can go to a gym and have your bodyfat measured.
Of course, you should weigh yourself before you begin. And you should track your progress along the way. Weigh yourself at the same time each time. But don't weigh yourself every day. There are a lot of things that can affect your weight. You don't want to get discouraged, just because you gained a few pounds of water weight. Once or twice a week on the scale is best.
Of course, you should weigh yourself before you begin. And you should track your progress along the way. Weigh yourself at the same time each time. But don't weigh yourself every day. There are a lot of things that can affect your weight. You don't want to get discouraged, just because you gained a few pounds of water weight. Once or twice a week on the scale is best.
And don't worry if the scale is not dead accurate. Your progress is what is important. And as long as you use the same scale every time, you'll know if you're making progress.
Become Accountable to Other People
The third - and the most important - step is to communicate your plan and enlist the help of other people. My personal experience, along with numerous studies, proves that social support is one of the most important factors in transforming your health and losing weight successfully.
In one study, performed at Brown University School of Medicine, the subjects were a group of overweight men and women. They were scheduled to attend group exercise sessions to lose weight. Each participant was encouraged to bring up to 3 support partners who would also participate. What the researchers discovered is that the number of support partners each participant had didn't matter, but the success of those partners mattered a great deal.
They found that each test subject's weight loss was closely associated with the success of their partners. They also found that those with successful partners lost significantly more weight. And finally, the more often the subject attended counseling sessions, the greater their success.
Another study at the famous Karolinska Institute in Sweden tracked men and women who used an Internet weight loss club. They found that the people who used the website the most also lost the most weight.
Many other studies confirm the importance of social support. And it just makes sense. If you want to succeed in business, you need to hang out with successful business people. If you want to stop drinking, you need to hang out with people who don't go to bars every night.
The best case scenario is to have a partner - or even better, multiple partners - that you can exercise with and share your plans and goals with. If you don't have partners with the same goals and commitment, then at least communicate your plans to those close to you.
You want to tell people exactly what you are setting out to do. Be specific. Tell them what you are going to do to accomplish your goals. Also tell them what you are NOT going to do and the things you are going to avoid. Ask them to check on your progress. And ask them to hold you accountable.
It would be best if these people are close to you and important to you. But we all know that sometimes these people can be the least supportive. Whether it is from jealousy or insecurity, those around us sometimes don't want us to succeed. Sad, but often true. If that is the case, then you need to seek some outside support.
Hire a trainer or nutritionist, even if only for a few sessions. Research shows that being accountable to an authoritative figure also increases your chance for success.
You might even dedicate a blog to publicizing your goals and tracking your progress. It doesn't cost a thing, and they are super-easy to set up. This has worked for thousands of people. There is nothing like putting your goals and promises in front of the world to motivate you and keep you on track. And who knows, you might even make some money in the process.
You might also look into becoming active on an Internet forum dedicated your same goals. There are hundreds of highly active forums with thousands of members. And many of them are very specific. There are fitness and muscle-building forums. There are weight-loss forums. There are cancer-recovery forums. There are forums for moms looking to lose their baby weight.
The great thing about the Internet is that it provides enough intimacy to feel accountable. And it provides enough "removal" that you're not mired in the social difficulties of "real life".
The main idea is to communicate your goals and plans to a group of people and for them to hold you accountable. Social support is almost always the missing ingredient when someone fails to achieve their fitness and weight loss goals. So get help. Hang out with friends who will support you. Your chances of success will be assured.
In this spirit, I would like for you to comment on this article. Whatever you would like to accomplish in 2010, let your fellow Total Health Breakthroughs subscribers know about it.
How do you feel about your health and your body today? What changes are you looking to make? What are you willing to do to make those changes a reality? What is most important for you to accomplish this year?
How do you feel about your health and your body today? What changes are you looking to make? What are you willing to do to make those changes a reality? What is most important for you to accomplish this year?
Please let us know by clicking on the comment link below. I look forward to hearing about the goals you WILL attain this coming year!
Jon Herring
Editorial Director
Total Health Breakthroughs
Jon Herring
Editorial Director
Total Health Breakthroughs
Saturday, November 14, 2009
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