Blog Archive for the ‘Wellness’ Category

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Seven Steps for Healthy Summer Skin

Thursday, July 22nd, 2010

Clear, youthful skin is synonymous with radiant good health. The following steps can help you achieve healthy, younger-looking skin.

 

1. Feed Your Skin the Nutrients It Needs
Optimal skin health is dependent upon optimal nutrition. Antioxidants are key, especially zinc and vitamins A and E because they protect your skin from the onslaught of environmental free radicals. Equally important are essential fatty acids (EFAs), which contribute to the formation of healthy cell membranes. To ensure that your skin is getting all the nutrients it needs, take a high-dose, antioxidant-rich multivitamin and high-quality fish oil supplement daily.

 

2. Drink Plenty of Water
Seventy percent of the dermis, the inner layer of the skin, is water. One of the main reasons our skin sags and wrinkles as we age is that the dermis loses about 30 percent of its water content. Don’t overlook the importance of hydrating your skin from the inside out by drinking 10 to 12 glasses of filtered water every day. This is vital for overall health and imperative for supple, moist skin.

 

3. Shield Against UV Radiation
The majority of skin damage is caused by exposure to ultraviolet (UV) radiation from sunlight. After you’ve gotten your daily dose of vitamin D by spending 15 minutes or so in the sun, use a zinc oxide or titanium dioxide sunscreen. These natural minerals stay on the surface of the skin and reflect and scatter light as opposed to chemical sunscreens that are absorbed into the skin.

 

4. Stimulate New Skin With Alpha Hydroxy Acids
Alpha hydroxy acids (AHAs) stimulate the growth of new epidermal cells—the most superficial layer of skin—by  encouraging older cells to shed more rapidly. AHAs also increase the number of glycoaminoglycans, complex sugar molecules that help skin retain moisture. The result? A fresher appearance and reduction of fine lines and wrinkles.

 

5. Make Your Skin Glow With Vitamin C
Collagen is the supporting structure of the skin. Along with water, it makes up the bulk of the dermis. As we age, collagen production plummets, and this causes the skin to droop, pucker, and wrinkle. To stimulate collagen formation, apply a topical vitamin C serum or cream every morning. Topical vitamin C will also protect your skin from UV damage.
 
6. Smooth Away Fine Lines With Retinol
To help your skin retain moisture and to reduce fine lines, wrinkles, and age-associated skin discoloration, use a retinol cream. Retinol is a nonprescription, weaker relative of Retin-A, the vitamin A compound long touted as a wrinkle remover. Like Retin-A, retinol increases cell turnover, helps new cells retain moisture, and improves the appearance of the skin—without the irritation often associated with Retin-A.

 

7. Use a Good Moisturizer
Another way to keep your skin hydrated is to use a moisturizer several times a day. The best moisturizers contain hyaluronic acid and/or essential fatty acids. Hyaluronic acid binds with water to prevent evaporation, while essential fatty acids seal moisture into the skin.

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Posted in Anti-Aging, Nutritional Supplements, Prevention, Skin Health, Wellness | No Comments »

Simple Steps for Boosting Metabolism

Friday, July 2nd, 2010

Metabolism refers to the breakdown and processing of nutrients from the foods we eat and their transformation into energy. Metabolic rate, which differs from person to person, is influenced by a number of factors, such as genetics, body composition, hormones, and gender.

 

If you have a fast metabolic rate, you’re one of the lucky ones who can eat whatever you want without gaining a pound. However, a sluggish metabolism can make weight loss and even maintaining normal weight an epic battle. But even if you haven’t been blessed with a perky metabolic rate, there are several steps you can take to boost your metabolism naturally. Here are some of my favorites.

 

Exercise: You probably know that your metabolism shifts into high gear while you are exercising. But did you know that your metabolic rate remains elevated even after you kick off your walking shoes and collapse on the sofa? Studies have shown that regular exercise resets your body’s thermostat for hours after you stop exercising—which is precisely what you want. Shoot for a minimum of 30 minutes of moderate activity, most days of the week.

 

H2O: Water is a crucial element for sustaining all the body’s processes. It also acts as a natural appetite suppressant. You should drink at least eight, eight-ounce glasses of pure, filtered water each day. Try drinking a glass before each meal as well. This aids in appetite control and helps keep you hydrated.

 

Eat Less, Eat More Often: When you eat less, the body burns those calories for fuel. If you gorge yourself, excess calories are stored as fat. Consuming smaller meals more often throughout the day gives you a steady stream of energy and allows your metabolism to stay engaged.

 

Green Tea: Green tea is a natural, mild thermogenic agent that can be taken as a pre-meal beverage or supplement. I recommend green tea instead of strong stimulants, which can raise blood pressure and heartbeat, alter heart rhythm, and cause nervousness and insomnia in some people. Drink one cup of green tea or take 100 mg of a standardized green tea extract, one to three times daily, before meals.

 
Check Your Thyroid: If you are following a healthy diet and exercise plan, using the metabolism boosters mentioned above, and still not losing weight, you may need to take a look at your thyroid function. If you exhibit other symptoms of hypothyroidism—fatigue, cold hands and feet, dry skin, hair loss, constipation—talk to your doctor about a trial of natural thyroid.

Posted in Diet, Foods That Heal, Thyroid, Weight Loss, Wellness | 1 Comment »

Tips for a Bug-Free Summer

Friday, June 25th, 2010

Summer is officially here. And along with the family picnics, friendly barbeques, and outdoor fun come the annoying bites and stings of mosquitoes, fleas, and other insects. Instead of reaching for chemical-laden bug repellents these next few months, try some of the solutions below.

 

A number of essential oils have proven to be effective natural insect repellants. Some of my favorites are lemon eucalyptus, neem, lemongrass, cedar, and citronella. Sprays that combine a number of these ingredients are available in most health food stores or from online retailers. You can also experiment with making your own concoctions at home.

 

If you’re thinking that electronic “bug zappers” are a viable option, think again. Research has proven that these contraptions are a dangerous source of airborne bacteria. They cause insects to explode, scattering bits of bugs and their germs six feet or more. Furthermore, most of the flying insects that fall prey to these zappers aren’t even the biting kind, and studies have shown that billions of insects that actually benefit humans may be killed each year by these devices.

 

Instead, get rid of known bug magnets. Eliminate sources of stagnant standing water. Be sure to change birdbaths, wading pools, and pet bowls often. You should also consider making yourself less appealing to bugs. Drinking beer, wearing perfume, and eating Limburger cheese all attract mosquitoes.

 

The rest of these suggestions are more anecdotal than clinical but a few of my patients and plenty of stories on the Internet back their success. The first is Avon’s Skin-So-Soft Bath Oil. Rubbed full-strength on the skin, it reportedly wards off mosquitoes, ticks, and other pests. Marigolds planted around your yard are also supposed to be a good insect deterrent. Finally, though there’s little scientific evidence to support it, many people swear that taking 100 mg of vitamin B1 (thiamine) daily stops mosquitoes from biting. 

 

If you have suggestions of your own for keeping bugs at bay, please leave your comments on this blog. I’d love to hear from you!

Posted in Alternative Medicine, Prevention, Wellness | 3 Comments »

Protect Your Teeth, Protect Your Health

Friday, June 18th, 2010

If you don’t brush your teeth twice a day, you could be putting more than your oral health at risk. In a new study published in the British Medical Journal researchers found that people with poor oral hygiene had a 70 percent increased likelihood of developing heart disease compared to those who brushed regularly.

 

In addition to heart disease, high blood pressure, rheumatoid arthritis, diabetes, cancer, and a host of other health problems have been linked to oral issues. We now know that infections in the mouth can lead to systemic inflammation, which sets the stage for and exacerbates numerous health problems throughout the body.

 

I shouldn’t have to tell you this but, as the study above demonstrates, the first step really is making sure you are brushing on a regular basis. While it may not be feasible to brush after every meal, making sure you do it at least once in the morning and once before bedtime is crucial. You’ll also want to replace your toothbrush regularly. The American Dental Association suggests that you get a new one every three to four months—sooner if the bristles are frayed or otherwise damaged. To kill bacteria and germs between replacements, try soaking your toothbrush in 3 percent hydrogen peroxide for five minutes at a time, once a week.

 

Good oral hygiene also includes regular flossing. A study presented at a recent American Heart Association conference looked at 300 patients in a lifestyle modification program for lowering cardiovascular disease risk factors. They found that those who flossed their teeth at least every other day for six months were able to lower their C-reactive protein (CRP) levels into the normal range—and when they stopped flossing, CRP went back up. Another study, published in the New England Journal of Medicine, found that aggressive treatment of severe periodontal disease resulted in marked improvements in the function and health of the arteries over six months.

 

Yes, you read that right. There is one “sugar” that I recommend for oral health. It’s xylitol and it’s actually a sugar alcohol used to sweeten many sugar-free gums and candies. This naturally occurring carbohydrate—which is derived from corn but is also found in many fruits and vegetables—looks and tastes like sugar, but the similarities end there. Unlike sugar, xylitol is slowly and only partially absorbed by the body and, though it tastes sweet, it actually behaves like an “anti-sugar” in your mouth.

 

Xylitol inhibits the growth of S. mutans, which is unable to metabolize the sweetener for energy. Xylitol also raises the pH of the mouth, making it less hospitable to S. mutans and, over time, other harmless bacteria crowd out these microorganisms. Studies have shown that xylitol reduces periodontal disease and provides continued protection for months to years after use. In a study carried out at the Veterans Affairs Medical Center in Dayton, Ohio, patients were given gum or small candies sweetened with xylitol after meals and sugary snacks. After an average of 1.8 years, patients had significantly fewer cavities at the roots of the teeth, and vastly improved gum health. Xylitol products can be found in most health food stores.

 

These suggestions can improve not only your oral health but your overall health as well.

Posted in Heart Disease, Oral Health, Prevention, Wellness | 6 Comments »

Are Beverages Busting Your Diet?

Friday, June 11th, 2010

If you’re making proper food choices and exercising in an effort to lose weight, but still aren’t seeing results, it might be time to take a serious look at what you’re drinking. New research suggests that what you suck through that straw may be sabotaging your efforts.

 

A recent study found that Americans consume more than 450 calories each day from beverages alone. And, if you don’t burn off those calories, you could gain an astounding 23 pounds per year. But sometimes it’s hard to gauge just how many calories we’re drinking. To shed some light on this, I’ve compiled a list of common beverages and their calorie counts.

 

Water (8 oz.) — 0 calories
Tea, unsweetened (6 oz.) — 2 calories
Coffee, black (6 oz.) — 3 calories
Low-Sodium V8 Juice (8 oz.) — 50 calories
Gatorade (8 oz.) — 50 calories
Light Beer (12 oz.) — 95 calories
Wine (5 oz.) — 102 calories
Orange Juice (8 oz.) — 107 calories
Milk, 2 % (8 oz.) — 113 calories
Grape Juice (8 oz.) — 138 calories
Beer (12 oz.) — 139 calories
Non-Diet Soda (12 oz.) — 150 calories

 

When it comes to imbibing your favorite beverages, beyond knowing the number of calories they contain there are a few other things to look out for. For instance, coffee may sound like a great choice at 3 calories per serving. But when you dump in cream, sugar, and flavored syrups, this healthy drink becomes a nightmare. One case in point: A 16-ounce, white chocolate peppermint mocha from Starbucks contains a waist-busting 470 calories!

 

Don’t forget about serving sizes either. Gatorade, for example, may only contain 50 calories per serving. But that 50 calories refers to an 8-ounce portion and most bottles contain two to four servings. You also shouldn’t be fooled into thinking that switching to sugar-free or diet versions is an option. This may be appealing calorie-wise, but these drinks are loaded with chemicals and additives and, therefore, in my opinion, have no place in a healthy diet.

 

So, what do I recommend? First and foremost, drink plenty of clean, filtered water. Aim for 64 ounces each day. If you are bored with plain water, try Perrier or another sparkling mineral water with a zest of lemon or lime. Tea, with its myriad health benefits, can also be consumed at will. And coffee drinkers can feel free to enjoy a few cups a day. Just remember, if you are going to sweeten your coffee or tea, use natural sweeteners such as stevia or xylitol and forego the calorie-dense creamers.

 

When it comes to juice, the only one I give my patients is Low-Sodium V8 Juice. It’s packed with potassium and lycopene, and has been demonstrated to support healthy blood pressure levels. If you choose to drink alcohol, make it one drink per day. The calories in beer, wine, and mixers can add up, plus, the benefits of alcohol only apply to moderate drinking.

 

Cheers!

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Posted in Diet, Weight Loss, Wellness | 2 Comments »

Empower Yourself: Take Control of Your Health

Friday, June 4th, 2010

At the end of the day, all businesses share a common goal of turning a profit. So it should come as no surprise to you that pharmaceutical companies, like other corporations, are in it to make money. Unfortunately, physicians often find themselves tangled up in Big Pharma’s drug-riddled web. And this entanglement trickles down and negatively affects you, the patient.

 

A primary reason our medical system is out of control is because the public tends to believe everything doctors say. Most patients take their physicians’ advice without any skepticism or questioning—they simply do what they’re told to do. Sure, doctors who fail to explore safer, less expensive therapies such as nutritional supplements and hand out drug prescriptions like candy on Halloween are negligent. But patients are ultimately responsible for their own health.

 

If you take at face value what another person says simply because he or she is wearing a white coat, then you are part of the problem. When we deal with car salesmen, real estate agents, lawyers, and the like, our skepticism protects us. But when we deal with doctors, we are worse than sheep being led to the slaughterhouse. Throughout history, physicians have been placed on a pedestal. This needs to stop. It just gives them too much power and power corrupts those who possess it.

 

The most important step you can take in dealing with your physician is to realize that you—and only you—are responsible for your own health. Don’t be afraid to stand up for yourself and ask questions. If your doctor prescribes a medication, see if there’s a natural alternative. Is surgery his go-to recommendation? Explore the possibility of noninvasive therapies. If he or she is unwilling to discuss these options, find yourself a doctor who will.

 

Remember, empowering yourself is the first of many steps on the road back to health.

Posted in Alternative Medicine, Prevention, Wellness | No Comments »

New Therapy at Whitaker Wellness

Thursday, May 20th, 2010

I’m always on the lookout for new therapies that will benefit our patients at the Whitaker Wellness Institute. When I find something that makes the grade—whether it’s a nutritional supplement, noninvasive treatment or dietary modification—we add it to our treatment protocols.

 

I want to tell you about our latest addition. It’s a time-honored therapy that has been proven to be effective in clinical trials, yet is completely ignored by conventional physicians. It’s fasting.

 

Abstaining from food for a few days to a few weeks has numerous—and enduring—benefits. The body is able to get rid of excess sodium and accumulated fluids, resulting in reductions in edema and dramatic lowering of blood pressure. The copious amounts of water you drink during a fast flushes out toxins, making it the best of all detox regimens.

 

Fasting gives your digestive system a break, which leads to improvements not only in chronic gastrointestinal problems but also in allergies and autoimmune disorders, which are often related to leaky gut syndrome. In addition, fasting provides substantial benefits for patients with diabetes. It improves insulin sensitivity and blood sugar control, promotes weight loss, and facilitates the adaptation to a healthier lifestyle after the fast ends.

 

Fasting is best done in a medically supervised environment, such as the Whitaker Wellness Institute. During your treatment program at the clinic, you will be closely monitored by our professional staff, undergo other therapies for your specific condition, and attend educational activities that will help you stay on track once you leave the clinic.

 

I personally underwent a five-day fast several months ago, during which I lost 21 pounds, my blood pressure and blood sugar decreased, and my cholesterol and triglycerides improved. The first two days were tough—I was definitely grumpy and irritable. But after I got over the hump, I felt better than I had in years. Best of all, the strides I made during that short fast have endured, and as an added bonus, I find that sticking to a good diet and avoiding salty, sugary foods is now much easier than before. 

 

If you have diabetes, hypertension, obesity, an autoimmune disease, or digestive issues, I encourage you to look into this remarkable therapy.

Posted in Diet, Nutritional Supplements, Uncategorized, Weight Loss, Wellness | No Comments »

Do You Really Need That Surgery?

Friday, May 14th, 2010

Unlike drugs, surgical procedures require no proof of safety or efficacy. They’re adopted simply on the assumption that they work. Of course, some of the 75 million operations performed in this country every year are necessary, even lifesaving. But increasing scrutiny of medical costs has led to studies that show many common surgeries are of dubious value, a waste of health care resources, and a cause of costly, sometimes deadly, complications.

 
Angioplasty. According to findings from the COURAGE trial—the definitive study on elective angioplasty— eight of 10 patients who undergo this procedure are inappropriate candidates who would be better served by more conservative therapy.

 
Heart Surgery. Harvard cardiologist Thomas Graboys, MD, estimates that 90 percent of coronary artery bypass surgeries—the bread and butter of invasive cardiology—are unnecessary. For the overwhelming majority of patients, this risky procedure has not been proven to prevent heart attacks or death from cardiovascular events.

 
Arthroscopic Knee Surgery. Researchers at the VA Medical Center in Houston found that for patients with arthritis—which accounts for the bulk of the 650,000 arthroscopies of the knee done every year—placebo or sham surgery (the knee was cut and stitched up but no cartilage was removed) yielded results just as good as the real operation.

 
Back Surgery. A Dartmouth Medical School team found that lumbar diskectomy, often done on patients with sciatica, is no more effective in relieving pain than noninvasive treatment. And complex spinal fusions, which provide little advantage over simple decompression but cost more than three times as much ($81,000), have increased 15-fold over the past five years.

 
Hysterectomy and Cesarean Section. Studies suggest that about three-quarters of the 600,000 annual hysterectomies in this country are recommended prematurely and inappropriately. Nearly one in three American women now give birth by C-section, more than double the ideal rate.

 
Prostate Surgery. Invasive procedures for both prostate cancer and benign, age-related enlargement of the prostate (BPH) are rife with complications and questionable in terms of necessity and long-term success.

 
Other Surgeries. Gastric bypass and other surgeries for weight loss, tightening of the muscles at the esophagus and stomach to reduce reflux and heartburn, arthroscopy of the shoulder joint, and routine removal of wisdom teeth are other examples of overused surgeries.

 
If you are told you need to have any invasive procedure, get a second opinion, preferably from a doctor outside your physician’s network, and thoroughly research all your options. Safe, effective, noninvasive alternatives exist for virtually all of these surgical procedures.

Posted in Alternative Medicine, Heart Disease, Wellness | No Comments »

Eating Healthy on a Budget

Monday, April 5th, 2010

 
In a recent survey, 70 percent of respondents reported that they were concerned about the affordability of healthy foods, 53 percent often opted for less healthy foods because of price, and 44 percent said their budgets prohibited them from eating better. Granted, times are tough and money is tight, but that doesn’t mean you have to sacrifice your health.

 

The most nutritious foods you can eat are whole foods such as fresh and frozen vegetables, chicken, and fish; dried and canned beans; canned light (not albacore) tuna; and modest amounts of dried whole grains, fresh fruits, eggs, and dairy products. You don’t even have to go to a health food store for these items. They are available in all grocery stores and are among the least expensive foods you can buy. Prepared and processed foods may be more convenient, but you pay for convenience—and it’ll really cost you if they’re made in restaurants. You may be tempted to switch to less expensive fast food joints, but eating at home is far more economical and better for your health.

 

What are Americans actually buying in grocery stores? According to Information Resources Inc., a market research company in Chicago, the best-selling items in 2009 were:

  1. Carbonated beverages ($12 billion in sales)
  2. Milk ($11.2 billion)
  3. Fresh bread & rolls ($9.57 billion)
  4. Beer/ale/hard cider ($8.17 billion)
  5. Salty snacks ($8.09 billion)
  6. Natural cheese ($7.64 billion)
  7. Frozen dinners/entrees ($6.13 billion)
  8. Cold cereal ($6.11 billion)
  9. Wine ($5.49 billion)
  10. Cigarettes ($4.63 billion)

Take a hard look at your grocery bills—it may be eye-opening. I know a woman who was hooked on sodas and drank several every day. It wasn’t until she realized that she was spending more than $1,000 a year that she was able to stop. As the Roman poet Virgil said in the first century BC, “The greatest wealth is health.” We’re all tightening our belts these days, but let’s not shortchange our health.

Posted in Diet, Foods That Heal, Wellness | No Comments »

Health by Chocolate

Saturday, February 13th, 2010

Valentine’s Day is synonymous with chocolate. Americans buy a billion dollars worth of candy for this holiday every year, and 75 percent of it is chocolate. Although this candy contains a lot of sugar, fat, and calories, it can also—in the case of high-quality dark chocolate—provide significant health benefits.

 

Cocoa liquor, the creamy paste of ground, roasted cacao beans used to make chocolate, is nature’s richest source of polyphenols, a class of phytonutrients with potent antioxidant and anti-inflammatory activity. That’s why dark chocolate has one of the highest oxygen radical absorbance capacities (ORAC, a measure of antioxidant strength) of any food, including superstars such as spinach, blueberries, broccoli, and grapes. Moderate consumption of dark chocolate has been shown to enhance the health of the arteries, lower blood pressure, improve insulin sensitivity, and protect against heart disease and cancer.

 

Equally important—especially on Valentine’s Day—chocolate simply makes you feel good. I’m not just talking about this confection’s delicious taste and creamy, comforting “mouth-feel.” Cocoa contains theobromine, which relaxes the nervous system and increases alertness, as well as compounds that promote the release of endorphins, serotonin, phenylethylamine, and other neurotransmitters that boost mood and reduce stress. In fact, cocoa may actually stimulate the same receptors that are aroused by falling in love. No wonder chocolate and Valentine’s Day are inseparable.

 

For maximum health benefits, stick with dark chocolate, which contains more protective phytonutrients and less sugar, and eat it in moderation. Happy Valentine’s Day!

Posted in Diet, Foods That Heal, Wellness | 2 Comments »

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