Flu Vaccine and Immune Health
5 Things to boost your own defenses
To get a shot or not, is the question here, kind of. The intent of this article is to give you some resources for your own research so that you can make an informed decision on how to keep the viruses at bay and away from your body. The most important thing to consider are the populations at risk for immune compromisation, the elderly, pregnant women, chronic disease patients, etc, as they are lives are more on the line. The Centers for Disease Control (CDC) provides good information on what the flu is, and who they recommend getting vaccinated.[1]However, most likely it is not the flu itself that kills people, but rather other complications, such as pneumonia, and “the flu vaccine is no more effective for children than a placebo, according to a large-scale, systematic review of 51 studies, published in the Cochrane Database of Systematic Reviews”. [2]
While the flu vaccine is an inactivated form of 3 influenza strands, and technically shouldn’t cause someone to get the flu, it was interesting to read several side effects of people getting sick after receiving the vaccine. Medicine Net provides more back ground information and allows people to post the effects they experienced after.[3]
Here are5 Natural Waysto Boost Your Immune System:
- Eat the Rainbow! Plenty of fruits and veggies provide you with the nutrients your body needs to keep your immune system running smoothly. New recommendations have done away from servings, and have suggested the plate method, in which half of your plate is filled with fruits and vegetables, and the other with protein, and grains[4] (gluten free ideally). And stay away from sugar!
- Supplement your Stomach! Probiotics are a great thing to take to help make sure your gut is in balance with good bacteria.[5] Did you know that most of your immune system is actually in your gut?
- Wash your Hands! This is somewhat of a no brainer, but a good reminder that washing or sanitizing your hands often prevent infection from spreading. Choose a natural based sanitizer is best, free of chemicals; go to your local health food store for help finding one.
- Stress Less! Most people often get sick after traveling or after a deadline at work, or some other of life’s pressures. Anything you can do to decrease your stress is a boost to your immune system! Consider drinking Kava Tea by Yogi, and taking B vitamins to help dampen the stress response.
Take your Vitamins! There are many supplements that one can take, and are recommended even if eating properly, as our food isn’t as nutritious as it once was. Some vitamins to discuss with your holistic doctor
Mind and Memory
5 ways to keep it
You’ve heard the saying; the mind is a terrible thing to waste. This is a slogan that originated as a marketing effort to help the United Negro College Fund (UNCF), and it definitely succeeded, now 40 years later, it has $1Billion dollars raised and 350,000 educated college students later. There is debate between mind v.s. brain, a phenomena referred to as “dualism”. For the purposes here, the two will be combined, although there can be a difference. Medically speaking, the things that we want to prevent are Alzheimer’s, every 69 seconds someone develops this disease, which can carry a great burden mentally, physically, and economically to the patient and their care givers.[1] Post-Traumatic Stress Disorder is another tragedy. There are other neurological and mood disorders that can also impair our mind and memory. More over, what about the subtle stress that many face day to day, that when compounded can decrease your minds abilities? Here are 5 things you can do to take power over your mind and memory.
- Eat brain food! [2] Salmon provides essential fatty acids which research is showing can provide help for those suffering from depression.[3] If fish isn’t your thing, try fresh ground flax seed to add to a smoothie.
- Exercise! Moving your body is not only good for your muscles, but your mind as well. Minimal goal should be 30 minutes of walking, hiking, biking, swimming at least 3 times a week, but ideally more. Research shows again, that this helps those with depression.[4]
- Forget and Forgive! Life will through challenges at you, friends and family may let you down sometimes, however it is important to not hold that stress in, stress plays a role in virtually every disease/disorder, and learning to let go, will make your life better.[5] If you are having trouble with this, talk to someone. Remember “I” statements to help express your emotions without blame to others.
- Have Play in your Day! You need to choose something to that will help decrease stress.[6] Do you have children or a dog that can bring that into your life? They play regularly, if not try to find another source of playfulness, dancing, laughter, etc, anything to let loose and cut the seriousness.
- Multi-tasking goes Mad to Bad! You try to do it, but sometimes it can cause you to be juggling too much at once, which is a bad thing for your brain. Research shows that only one complicated task should be handled at once, and that it can impair memory and learning.[7] The biggest thing to avoid is multi-tasking when eating as this can impair absorption. Do your best to eat in a comfortable setting with company that you enjoy.
[3] Rees AM, Austin MP, Parker G (April 2005). “Role of omega-3 fatty acids as a treatment for depression in the perinatal period”. The Australian andNew Zealand Journal of Psychiatry 39 (4): 274–80
The “Butterfly Shield” in Your Neck
Things to Know About Your Thyroid
The thyroid gland is one of the largest endocrine tissues in your body and its name stems from a Greek word meaning shield, to reflect its shape, similar to a butterfly as well. It sits just beneath your “Adam’s Apple” and can be felt when enlarged in some people that is called a “goiter”. The National Institutes of Health endocrine division estimates that 5% of the United Statespopulation suffers from hypothyroidism, of which most our women. Interestingly, generic Synthroid, a thyroid pharmaceutical medication, is the 4th most common prescribed drug in the US, with 70.5 million prescriptions, in 2010! [1]Do you have symptoms of hypothyroidism?
These include:
- Fatigue
- Hair loss (thinning and/or dryness(
- Weight gain
- Constipation
- Cold hands/feet
- Memory or concentration problems
- Puffy face
- Depression
The American Thyroid Association recommends blood testing starting at age 35 years and continuing every 5 years, as probably goes up with age for problems. However, earlier testing should occur sooner if symptomatic or have had past thyroid disorders, have an autoimmune disease, pregnancy or delivery in past 6 months, Turner syndrome, or radiation to neck or chest.
Choosing a holistic doctor is important when testing your thyroid, because conventional medicine only recommends testing of one marker, rather than a “full panel”. Usually, mainstream doctors are only looking at TSH (Thyroid Stimulating Hormone) to determine if your thyroid is imbalance. Although, TSH is actually coming from your pituitary gland telling your thyroid to make hormones, which are T3 and T4. Hormones made in the body then get bound to protein to travel to other sites, some of the hormone stays “free” to be used by the body, and it is important to test this free fraction of T3 and T4 to get an accurate assessment. Your TSH can be in normal range, and you can still have a thyroid problem when looking at these other hormones. A wonderful book for both patients and practitioners is Why Do I Still Have Thyroid Symptoms by Dr. Datis Kharrazian. There are yet even a few other markers that your doctor may want to look at. Most importantly, to note, is that many people who suffer from hypothyroidism, actually have Hashimoto’s thyroiditis, an autoimmune disease, in which antibody testing is required.[2]
This article is meant to inform, and not suggest any diagnosis. If you are concerned about your body, please find a doctor in your area to work with, often Naturopathic Doctors[3] and Chiropractors are more educated with this information. Remember, you can change your health!
Not All Supplements Are Created Equal
5 Tips to pick out the best
Have you heard the saying, there is a pill for everything? Well, it seems to be somewhat true, whether it’s for a medical condition such as anemia or constipation, or for performance enhancement athletically. The purpose and definition of a supplement is “that completes or enhances something else when added to it.” What is that something else? It is a good diet that is based in whole foods, plenty of fruits and vegetables, and lean protein. This also should be coupled with exercise, let’s also put in good sleep, and less stress. You have heard this probably a million times before!
Ok, so given that, you are doing your best to meet those criteria, but it still isn’t enough to meet your bodies’ needs, so now you are turning to a pill. That pill could be a pharmaceutical, but ideally try a nutriceutical first. Nutriceuticals include dietary supplements as well as other categories of products based from food. Hippocrates, the Father of Medicine, said “let food be your medicine and medicine be food.” Here are a few things to consider when purchasing supplements.
- The Delivery Method: Capsule, tablet, liquid or sublingual. Choosing the appropriate form is important as it can affect the results. For example, generally speaking, tablets are hard pills that may be difficult for your body to break down and absorb. An example maybe those multivitamins that are advertised by taking once per day. Sublingual means under the tongue, which is usually absorbed faster, Vitamin B12 is best in this form. Some form may also just be your preference.
- The Brand: Generic or brand name? Seems to be a dilemma in many industries. This is your health we are talking about, and my favorite saying is if we don’t have health, what do we have? That being said, generally speaking, I recommend brand name. Occasionally generic maybe okay, and safer when it is a natural food store. The problem here can be that label and true contents may not match up. For example lets say you are looking a Probiotics, and label says you are getting 100 billion, but then 3rd party testing shows that there are 50 billion.
- Location: Typically the better brands that have better results are usually found at health food stores, or doctors’ offices (Naturopathic & Chiropractic). There are some other retailers that also may carry better supplements, such as The Vitamin Shoppe. For example a better fish oil brand is Nordic Naturals or Carlson’s and those are carried there.
- Ingredients: We want supplements that are pure as possible, and it is best if the label says it is free of gluten, dairy, soy, egg, casein, and corn. Also stay away from food coloring, such as FD&C Yellow #6, or other similar additives or preservatives. If it is in capsule form this is usually made vegetarian.
- Form: If you are supplementing a vitamin, it is important to get the best bioavailable form, meaning the form that is most useful to your body, and best absorbed. For example, the citrate form of both iron and calcium is usually a better option.
It is always a good idea to check in with a doctor before taking anything, especially if you are on prescriptions or other supplements, there can be interactions. A great resource is Herb, Nutrient, and Drug Interactions, published by Mosby Elsevier. As a reminder when reading information such as this, it isn’t intended to treat or cure any medical condition.
Sugar: The Other White Powder That Can Kill
3 Basic Things to Know
Over one decade ago the USpopulation was consuming an average of over 90 pounds of sugar per person per year, according to the USDA. [1] Now, it is over 135 pounds per capita. This has paralleled increases in major chronic illnesses; such has heart disease, cancer, diabetes, amongst other health challenges. Health for some can be an inside-out approach, and for others perhaps outside-in. Here are a few things to know…
- Sugar inside your body-causes inflammation which can contribute to many health challenges. While your body uses glucose as fuel, it can derive its needs from complex carbohydrates, as in fruits and vegetables. Simple carbs such as pasta, white rice, cereals, cookies, etc can raise glucose levels quickly, only to have them come crashing down to either make you tired and/or crave for more. Minimize your sweet treats and choose other sweeteners such as stevia.
- Sugar outside your body-causes the skin to age, leading to a decrease in collagen and increase in wrinkles.[2] This occurs via the process of forming what are called advanced glycation end products, or AGEs for short and ironic, when sugar attaches to protein. Caution on the various forms of sugar, it can come under an array of names. High Fructose Corn Syrup has become ubiquitous in our processed foods, and even baby formula![3] HFCS is also thought to produce even more AGEs.
- Calculate your intake. The American Heart Association recommends limiting sugar intake to 100 calories for women and 150 calories from sugar for men, or 6 and 9 teaspoons.[4] When looking at packaged food, look at the grams of sugar to calculate your intake and convert to teaspoons using this formula; example: 12 grams of sugar divided by 4 (g of sugar/teaspoon) equals 3 teaspoons of sugar. (3 teaspoons=1 tablespoon)
These three things are intended to give you some fuel for thought. There is an enormous amount of information available on this subject. Start with small steps of change, and with consistency you can cut out the sugar and live a healthy and beautiful life!
Health is in Your Hands and DNA is Not Your Destiny! 5 Habits for Healthy Aging
Do you believe that if you don’t have your health, you can’t really appreciate the other things in your life? Our life expectancy has drastically changed. CDC statistics for 2009 reveal that the average man in Americalives to be 75.7 years of age, and the woman 80.6.[1] That has been an increase of 2-5 years since the 1980’s figures. However, let’s not just think about life span, but rather youth span. What difference does it make if you’ve lived until 80, but the last 10-20 years of your life you have lived in debilitating health that has taken you away from the people and things you love in your life?
You have the power in to take your health in to your own hands and change your life so that not only will you have longevity of life but have the vitality in your mind, body, and spirit to get the most of the years in your life. The 2 top things that kill the most Americans each year are heart disease and cancer; both of which diet and lifestyle have a heavy influence on. One of my favorite sayings now is, “genetics may load the gun, but diet and lifestyle pull the trigger.” I hope that gives you a new perspective that you really can change your DNA destiny!
Here are 5 habits for a happy and healthy life:
- Restrict Calories: There has been lots of research in this arena showing that caloric restriction leads to a longer life. I take this as eating enough, but not in excess, for example perhaps those large sugary drinks that are packed with calories are useless, and should be avoided. [2]
- Increase Antioxidants: Many metabolic processes in your body give off free radicals as a by product and in our daily living we are exposed to regularly. There is a check and balance system here, and the damage that the free radicals create needs to be combated with antioxidants to protect and prevent inflammation amongst other negative side effects that can contribute to disease.[3]
- Keep Cortisol in Check: This “stress” hormone secreted by your adrenal glands is like your energy bank account. It gives you the power to get out of bed and get the day going, helps regulate blood sugar, has effects on the immune system, amongst several others in the body. Having health cortisol levels in your body has far reaching benefits. You are able to test cortisol levels via saliva, for more information go your natural health care provider.
- Pave the Road: There is a saying, the “road to good health is paved with good intestines.” What this means is your digestion is imperative to your health. If your food that is supposed to be your fuel is not getting absorbed properly or not eliminating regularly, you will feel the effects.
- Find Purpose: What is the point of living longer, if you don’t have your heart in it? Do you want to be a great grandparent, have a long love life, or leave a legacy? Find what makes your heart beat with happiness, and do that often!
What Antioxidant Haven’t You Heard Of?
This vitamin-like substance is also called ubiquinone, sound familiar? Probably not for most, let’s try its more common name, Co-enzyme Q10 or CoQ10. One of its most important jobs is creating energy in the body (known as ATP), this occurs mainly in the heart, liver, and kidney. You get part of your daily dose of CoQ10 by eating meats, fish, nuts, seeds, fruits, and vegetables. This is yet another testament to a well balanced diet of whole foods to provide us with our needs of obtaining the proper vitamins and minerals. Your body also makes it naturally.[1] But how do you know if you need more? [2]
3 Reasons Why You Need CoQ10
- Your on a “statin” drug : Your high cholesterol made your doctor put you on a drug, that maybe decreasing your CoQ10 by as much as 40%. [3] Most of your cholesterol, approximately 75% is made in your liver with the remaining being diet derived.[4] One out of every 6 adults in the USA have high cholesterol.[5] CoQ10 can also be beneficial for those who have hypertension and/or other heart concerns.
- You have “gum” disease: Oral and topical application of CoQ10 has shown improvement in the health of gum tissue.[6] Perhaps you have bleeding gums with brushing or flossing, or they are swollen or painful[7]? Hopefully you are keeping up with those dental cleaning and exams. Your gum health is indicative of your overall health, and especially important if there are heart issues. Diseased gums can cause a diseased body!
- Your skin will be protected and youthful: UV damage can contribute to skin appearing more aged. “CoQ10 is also highly effective in protecting skin cells known as keratinocytes from oxidative DNA damage…”[8] Elastin and collagen are also partly dependant on CoQ10 status, which when their production decreases, can lead to fine lines and wrinkles.
There are many other benefits that CoQ10 can provide, another being cancer prevention and treatment as it boosts the immune system.[9] Remember a diet full of fruits and vegetables is your best source of obtaining all the nutrients that will keep you healthy. Supplements are to be used as an addition, to healthy diet, not a substitute.
Antioxidants are important because they combat free radical damage. This is essential to health and well being as it is like the sweeper of the chimney. Free radical damage occurs every day in our body, and is a part of body processes.[10] You can test your antioxidant status in several ways; one of the fastest and most effective ways is with the Biophotonic Scanner. This machine was recently featured on the Dr. Oz show.[11] To find a scanner near you visit: http://www.nuskin.com/content/nuskin/en_US/products/pharmanex/scanner/what_is_the_scanner/how_do_i_get_scanned.html .
Change your habits and diet, and you will change your life! Cheers to your health and happiness!
WHAT TO DO ABOUT YOUR WEIGHT-5 TIPS TO SLIMDOWN!
We are on the go now more than ever, however how come that doesn’t kick our metabolism to melt away fat? Many have heard of the hormone cortisol, and think of belly fat[1]. Cortisol is also known to trigger our “fight or flight” response, so it is constantly being secreted with the pressures that many are under with the Western lifestyle we live. This creates changes in blood sugar regulation which can be a “catch 22” effect with spikes and drops that leave you reaching for the mid-afternoon coffee or candy.
There is a discrepancy between access to information and the practicality of its’ application. Some think that with the prevalence of the internet, social media etc we are on information overload[2], yet how come this knowledge isn’t giving us the power to create change? Perhaps it is too much time at the computer, low energy from a low functioning thyroid, not enough time to cook healthy meals, or a long to do list, etc? We all have our excuses! If we don’t have our health however, what do we have?
These 5 tips are easy to do, easy not to do[3], just as most things are in life that can either lead you to your success or lack of. What you first need to do is identify a goal, get an accountability log and a partner to help stay focused on your goal! Gandhi said, “We must be the change we wish to see in the world!”
- Start the day off right! Your body had just come off of several hours, ideally around 8, being in a fasting state, it has needed to use up your stores of glucose, and now you need to refuel. Protein will keep your blood sugar stable and avoid the spikes and dips. Aim for 15-20g[4] (0.8g per kg of weight per day) depending on your needs, per meal.
- Drink water! Half your body weight in ounces is ideal and more if in hot weather or exercising if you are loosing water via sweat. (Refer back to my hydration article)[5] Sometimes people mistake dehydration for hunger, so getting enough water could decrease your caloric intake.
- Be active! Your body needs to move, to function optimally. Bodies in motion tend to stay in motion. If you haven’t been exercising and your health is somewhat compromised you may want to check with your doctor first. Doing a little every day makes it easy and light, for example before a shower, work up a little sweat first with a series of push ups, sit ups, leg lifts, triceps dips, and other at home moves.[6]
- Eat the rainbow! Ideally our plate should be half covered with fruits and vegetables. At your next meal, look at the plate (and hopefully it is not too large), and one side should be bright red, orange, yellow, green, blue, indigo, violet.[7] Recall that we should be eating 5-9 servings per day for optimal nutritional protection. Why do you need this protection? Well, let’s look at the number one killer in this country, heart disease[8], largely a diet and lifestyle issue. The former “food pyramid” is on its way out, and the plate method is in.[9] Find out more at www.choosemyplate.gov .
- Consult a professional! Often you’ve tried other things, perhaps they worked for a while and you reach a plateau. Getting blood work with a Naturopathic doctor to can identify road blocks to your goals. You may have a hormonal imbalance with cortisol or sex hormones, hypothyroidism, or be boarder-line diabetic. Another reason you have excess weight may not be physical, it can be an emotional and possibly be offering you protection in same way.[10] Going to a doctor or counselor can be like having a detective get to the bottom of your problem.
On this journey, take moments to celebrate those small victories. Congratulate yourself, like you would a child, for a job well done! Remember, the “journey of 1000 miles starts with one step,” from Lao-Tzu. Wishing you the best as you take this 5 simple steps towards a slimmer you!
[3] The Slight Edge by Jeff Olson
THE HEAT IS ON…HYDRATE TIPS! 3 THINGS TO KNOW
Now more than ever during these hot summer days hydration is of utmost importance. A person can go with out food for sometime, however water is a must. Your body uses water to carry out a myriad of basic biochemical functions, and when it is lacking it will produce symptoms to give you the sign that you need to drink up! Common symptoms of dehydration can be headache, constipation, dizziness, fatigue, chapped lips, dry mouth, and muscle cramps. More extreme signs could be nausea and vomiting, and possibly heart palpitations. All of these noted symptoms could also be due to other medical conditions, so please speak with your doctor.
- Average Daily Water intake: You should be drinking half of your body weight in ounces every day. For example a person who weighs 150 lbs should be drinking at least 75 ounces. Remember though that when you are loosing more water or drinking other beverages that are dehydrating (caffeine, alcohol) you need to compensate. For example if you drink a 12 oz coffee drink you need to drink an additional 12 oz to make up it.
- Urine output: Since you have increased your fluid intake now, you should have more out flow, as in needing to urinate every few hours. Take note of your urine color, note that it may be lighter or pale yellow or darker yellowish color, which the later would indicate it is more concentrated and thus your body didn’t have enough fluid to dilute it. The color can change depending on what you are ingesting. B vitamins will make urine turn a brighter yellow, and beets can change it to a reddish hue.
- Electrolytes: Sodium and Potassium to name a couple are some of the main ones in your body that can affect your hydration status. Sodium in particular helps regulate water in our body. One of the healthiest electrolyte drinks available is coconut water, as it naturally contains sodium, potassium, magnesium and calcium. Choose to enhance your electrolytes when you are more concerned about hydration, perhaps after physical activity or being outdoors where you have sweated more, or have vomited, and thus have lost more water than usual.
These 3 things are your basic guide for your body’s hydration. Be proactive and don’t wait until you are thirsty to drink, as then your too late, and your body is already having work harder to compensate for the liquid deficit. Drink throughout the day. A good trick I recommend to my patients is to use a stainless steel or other non-plastic drinking container. Figure out how much fluid it holds and thus how many refills you will need to drink to get in your daily dose. For example take our average person who needs to drink 75 ounces and they have a 20 ounce water bottle, so they should drink about 4 bottles, rounding up some for 80 ounces of water. Here is a special trick a patient taught me, take 4 rubber bands and place them around the bottle. Each time you finish one bottle, remove one rubber band; this will help remove the guessing factor of how many you have drank.
Now for a little bonus tip to accomplish this mission, divide up your day according to drinking those 4 bottles; drink right after you wake in the morning, and finish your first bottle by 10am. Take bottle number 2 from 10am-1pm. Drink your 3rd round from approximately 1pm-4pm, and last 4-7pm or so. Find something that works for your personal schedule, so that the day doesn’t pass only to realize you’ve fallen short on your sipping.
Last but not least, I encourage you to think about the property of water. The book The Hidden Messages in Water by Masaru Emoto and shown in the movie “What the Bleep Do We Know” highlights water’s ability to hold vibrational frequencies, such as love or an opposite state of being. Some people actually write out different words and attach them to their bottle; perhaps you want more gratitude or forgiveness in your life? Your water can become in tune with that and thus help hydrate you with that happiness.
Further, water flows downstream, with ease and no resistance at its best. At is worst, it maybe stagnant or polluted. Your health and different states of bodies of water can be analogous. Take a look at your life and health and see where you can improve, and know that what you resist will persist. Live your life, in all its facets, being in the flow, for this gives you freedom.
POSITIVITY IN YOUR BODY-5 WAYS TO BE AT YOUR PEAK
The fountain of youth has been found! It isn’t a magical elixir either. What is it then? The power of being positive or optimistic in your life can translates to a multitude of health benefits, from increased life span to decreased risk of cardiovascular death, which is the number one killer in the America.[1] [2]
“‘Mind-body medicine is now scientifically proven,’ says Herbert Benson, a cardiologist and associate professor of medicine at HarvardMedicalSchoolwho is considered a pioneer in the field.” [3] Take that analogy of seeing the glass half empty or full, which can act as a test of your level of optimism or pessimism. This can have an impact on how our body functions, either attributing to health enhancement or decline.
Many desire to be forever young; more than 4 million people in the USA will turn 50 in the year 2011.[4] At fifty or any age you have all that you had in youth and more! This is youth span, which “…Refers only to the number of years we live in good health, with high energy, strength and mobility, and with vigorous mental, sensory and sexual powers.”[5] This can only be achieved by looking at the process of change in our lives in a positive manner and by doing positive things for our bodies. Here are my top ways to stay positive!
- Dance: Music can have a definite effect on our mood, there is nothing like tuning in to your favorite beat and shaking off the stress! You’ve heard the saying “dance like no one is watching!” If you don’t like to dance do something else to get you physical at your core, laughing can do this too!
- Gratitude: Find something to be grateful for each day, focus on that for a moment. Consider a gratitude journal, either hand written or on your computer. I like to list 5 things I’m feeling grateful for in my life on a regular basis.
- Educate: Explore yourself, your mind, body and spirit. Read a good book that makes you want to improve yourself, and/or seek the help of a professional. Find out why, when possible things are they way they are. Sometimes though, we can’t know everything, and we must accept this too.
- Diet: What you put in your mouth does affect your mood. While sugar maybe “the other white powder” and you will get a high (blood sugar levels), you will also likely crash and get addicted. Eating fruits to satisfy your sweet tooth. Choose to include protein and vegetables at every meal.
- Support: Our society is more connected in some ways and disconnected in others. Take time to meet in person with friends regularly, and choose friends that look for the good in life and help you through your challenges. No one ever got success alone, just as there is no “I” in team.
