Causes Of Fatigue

fatigueFatigue. It is something that plagues us more often than it should, and stands before us in ways and reasons we least expect. Tiredness is an all-encompassing umbrella of symptoms we use when we don’t know what is wrong with us. Some common things we tell ourselves typically are:

* I’m getting older.

*Work is getting the best of me.

*Maybe this is how life is supposed to be.

Let’s get real and talk about it. Not just chalk it up to “this is how life is.” So before filling that next prescription, or reaching for caffeine, let’s look at some causes.

  1. Hormonal imbalances. The female cycle begins entering peri-menopause around the age of 35 as it prepares to head into menopause.  The fluctuating and many times irrational hormonal swings disrupt the adrenal, thyroid and insulin metabolism. This then causes an imbalance in the hormonal ecosystem. Similarly, declining testosterone levels in men results in hormonal fatigue. Pay attention and make note of any symptoms. While blood work doesn’t always confirm hormonal shifts, the body can clue us in on the upcoming changes.
  2. Food sensitivities. Just like with environmental allergies, the attack on our GI tract triggers an immunomodulated response via the mast cells. When the body is exposed to foods that it may be sensitive too, histamine is released causing a catalyst of inflammation. If you experience itchy skin, rashes, joint swelling, sudden depressive symptoms for no reason, headaches, runny nose, itchy eyes, etc, instead of checking the mold count, start looking in your pantry as to what might be causing it. Many times the tiredness we are experiencing starts in our own kitchen. Assume everything and anything is causing it, UNTIL you prove it othewise.
  3. Change in prescription manufacturers. This can be an entire blog by itself. In my 20 years of practice, I have never seen more symptoms arising from the very treatment that was designed to help the initial complaint. Regulations for quality control of medications that enter the U.S. are expected to maintain a level of “purity.” A single generic medication can be manufactured by multiple different companies. If you notice your medications look different from month to month, look at the label for the manufacturer name. All prescription labels will have either MFG or NDC#. The NDC# is the number given to each manufacture company. While the same generic medication you have been taking for years, now looks different, that very well could be exactly what is leading to more time spent on the couch. I advise all of my patients to keep a log of every single medication, the manufacturer, the appearance of the medicine, date filled and any corresponding symptoms. Having all the information in one table helps rule out a simple manufacturer change as a source. So before adding another thing to help you feel better, take out the possible offenders.
  4. Supplements. Since when did we need to start taking so many extras to slow down aging? Generations before us only needed what nature provided to live. So what has changed that we now require a pill box to keep our supplements straight? That is right, we don’t! First of all, ask your body what it is lacking that only replenishing with external sources will help. Next, check those levels. If levels are low, find out why they are low before adding another to the list. Most of the supplements we consume are not even necessary. Bring the body back to basics. Bring it into its natural healing. The fillers, binders, preservatives, and other chemicals dilute the active component. So we are again intoxicating our system with sources that is worsening the very symptom we thought was improving.
  5. Movement. It’s such a catch 22. We are so tired, we become sedentary. By being sedentary, we are adding to the fatigue. So how to stop this hamster wheel? Simple. Take the first step. Being inactive causes more than just a few lazy days. Studies have shown limited activity increases risk of cancers, heart disease, diabetes, auto-immune diseases and so on.  You don’t have to go run a marathon. But you do have to lace up those shoes and take one step. One step will lead to two, and then three and then before you know it, your life will transform into a haven of energy and healing.  I have friends who I have encouraged to get active, but they resist. I have better luck getting them to the gynecologist! I tell them this very same thing. At some point in each of our lives, we are ALL going to have to climb this mountain. It is inevitable. It is better to climb it now when it is not that steep and you have more people on your team to give you a hand up. The longer you wait, the harder it becomes and the lonelier it feels.  May as well do it while you can. Work smarter! Not harder!
  6. Poor sleep. This seems obvious but I am going to bring it to you from an unconventional angle. YOU CANNOT CATCH UP ON SLEEP! We sleep so the human vehicle is able to” pull into the gas station” and fuel up and be ready to go the next day. If we compromise on our sleep, the body is expected to operate like it was on a full tank of gas but only half full. The great human machine’s only purpose is to keep us alive and operating. If it runs low on fuel, it pulls its resources from the hormones. Ahhhh……now you get it……..another way your hormones are affected!! You can’t expect the body to guzzle down a full tank so it can “catch up.”  Just the same, each night we compromise on our sleep, is another opportunity lost. Turn off the screen and restore your life.

Fatigue is not some rare disease that we are trying to discover. It is an everyday symptom that is often times self-induced, knowingly or unknowingly.

Heal the body by taking things out. Remove the strangulation from gimmicky health promises. Escape the trap of fearing something is wrong with you. Allow this glorious physical existence to talk with you. Everything you need to know and hear is being conveyed to you. The human body has an enormous unimaginable ability to heal.  Look 365 degrees in every direction and you will see that you have the ultimate power to discover and accept exactly what you need to live an optimal, healthy and flourished life!

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on natural ways to relieve stress, CONTACT  our office today to schedule your appointment.

You can learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.

 

 

 

Dr. Raman’s Top 6 Health Documentaries

health documentariesWhen you graduate medical school and residency, no one tells you that the ten years spent in academics is not at all what real life would look like. Let me clarify. I am a total geeked out nerd. I love reading. I love spending Saturday nights deep in rumination about things I think I know that the medical community has yet to figure out.  I love challenging the knowledge that was imparted on me in hopes of finding out that there is more.

I was blessed to be educated in one of the best medical schools in the US and trained in one of the most prestigious Family Medicine programs. My attitude stepping into practice, “Alright world, I am ready”!

A lot has changed from the naïve, inexperienced resident who thought she knew it all to the 40 something Doc who realized even after 18 years, what she knows is a mere drop in the vastness of the unknown.

My attitude, my philosophy, and my approach to life and my practice shifted to unimaginable opportunities in 2016.  I walked into a way of healing that challenged my comfort zone but excited and scared me at the same time.

While I was very good at my profession and cared deeply about my patients, I could go only as far as what 10 years of books offered me. Now, here I was, with an opportunity to learn other ways to heal the physical body.

Energy medicine may appear new to our ears but its roots run deep into ancient existence. How could modern science have missed it? How did we become so detached from our own selves that we have been treating only the components visible to the naked eye? Could it be possible that by energetically bringing ourselves into alignment, we can prevent diseases and cure the ones that have wrapped its arms around us?

I believe, without a doubt, YES!

Becoming mindful and present to the foods we eat, to the company we keep, to the thoughts we carry, to the words we express, to the treatment of the planet, to the belief in one another and ourselves, we CAN heal the mind, body and spirit.

Trusting the unknown is one of the hardest things humans face.

But I ask you, would you be open to a different approach of healing if it meant the possibility of getting off of medications? Losing the weight? Feeling happy? Feeling healthier?

Initially, as I was learning to understand this new way of life, I drew great inspiration from doctors, scientists, researchers and pioneers that believed so deeply in this new frontier that I longed to be one of them.

Here are some of my favorite documentaries that have helped me on my journey:

Heal Documentary-“Director Kelly Noonan’s documentary takes us on a scientific and spiritual journey where we discover that our thoughts, beliefs, and emotions have a huge impact on our health and ability to heal. The latest science reveals that we are not victims of unchangeable genes, nor should we buy into a scary prognosis. The fact is we have more control over our health and life than we have been taught to believe. This film will empower you with a new understanding of the miraculous nature of the human body and the extraordinary healer within us all. HEAL not only taps into the brilliant mind’s of leading scientists and spiritual teachers, but follows three people on actual high stakes healing journeys. Healing can be extremely complex and deeply personal, but it can also happen spontaneously in a moment. Through these inspiring and emotional stories we find out what works, what doesn’t, and why. Featuring Dr. Deepak Chopra, Anita Moorjani, Marianne Williamson, Dr. Michael Beckwith, Dr. Bruce Lipton, Dr. Joe Dispenza, Anthony William ‘ Medical Medium’, Dr. Bernie Siegel, Gregg Braden, Dr. Joan Borysenko, Dr. David Hamilton, Dr. Kelly Brogan, Rob Wergin, Dr. Kelly Turner, Peter Chrone, Dr Darren Weissman, and Dr Jeffrey Thompson.“

Food, Inc – “Food, Inc.is a 2008 American documentary film directed by filmmaker Robert Kenner. The film examines corporate farming in the United States, concluding that agribusiness produces food that is unhealthy, in a way that is environmentally harmful and abusive of both animals and employees. The film is narrated by Michael Pollan and Eric Schlosser.

Super Soul Sunday -“Super Soul Sunday is designed to help viewers awaken to their best selves and discover a deeper connection to the world around them.  The show features conversations between Oprah and philosophers, authors, visionaries, and spiritual leaders. It presents an array of perspectives on what it means to be alive in today’s world. Exploring themes and issues including happiness, personal fulfillment, spirituality and conscious living, and health.”

The Illuminated Chakras – Dr.Anodea Judith. “Chakras are the seven spinning energy centers of the human body that control every dimension of our physical, mental, and spiritual well-being.”

Food Matters – “The filmmakers have interviewed several leading experts in nutrition and natural healing who claim that not only are we harming our bodies with improper nutrition, but that the right kind of foods, supplements and detoxification can be used to treat chronic illnesses as fatal as terminally diagnosed cancer. The focus of the film is in helping us rethink the belief systems fed to us by our modern medical and health care establishments. The interviewees point out that not every problem requires costly, major medical attention and reveal many alternative therapies that can be more effective, more economical, less harmful and less invasive than conventional medical treatments.

Forks over Knives – “Two out of every three of us are overweight. Cases of diabetes are exploding, especially amongst our younger population. About half of us are taking at least one prescription drug. Major medical operations have become routine, helping to drive health care costs to astronomical levels. Heart disease, cancer and stroke are the country’s three leading causes of death, even though billions are spent each year to “battle” these very conditions. Millions suffer from a host of other degenerative diseases. Could it be there’s a single solution to all of these problems? A solution so comprehensive, but so straightforward, that it’s mind-boggling that more of us haven’t taken it seriously?”

Coming from an academic background, my old ways of being obsessed with facts never left me. I needed the science. I needed the statistics. I needed tactile evidence to prove that healing can and does occur inside out.

As I continue to learn and open myself to alternative possibilities, it has become very clear to me that there is something very real about what we can’t see and what we don’t know. The future of health restoration lies in the nucleus of a single atom. The very same atom that gave us life!

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on natural ways to relieve stress, CONTACT  our office today to schedule your appointment.

You can learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.

What Juuling is Doing To Your Body

juulingJuuling, also known as “Teen Vaping” has now become an epidemic among our youth.

Juuls is a type of vaporized e-cigarette that works by an internally regulated heating system that creates an inhaled aerosol. This mechanism prevents the batteries in the juul from overheating and exploding, which has been a problem for other brands of e-cigarettes.

Small enough to be carried in the palm of the hand, it’s readily accessible to USB charging making Juuling the next big worry for parents of teens.

Juuling was invented by two Stanford graduates in 2007 and designed as an alternative to cigarettes.

A 2018 study published in the journal Pediatrics  found that teenagers who smoked e-cigarettes had higher levels of cancer-causing chemicals in their bodies than non-smokers.

According to the company’s website, one pod of Juuls contains the same amount of nicotine as in a pack of cigarettes.  What sets Juuls apart from other e-cigarettes  is their patented  formula of nicotine, which uses nicotine salts. This makes the nicotine more readily absorbed into the bloodstream and makes the vapor less harsh so that it is easier to inhale more nicotine for longer periods of time.

Nicotine acts as a neurotoxin that alters brain chemistry causing it to function normally without it. According to Psychopharmacology, “Brain imaging studies of adolescents who began smoking at a young age had markedly reduced activity in the prefrontal cortex of the brain, an area critical for a person’s cognitive behavior and decision making, leading to increased sensitivity to other drugs and greater impulsivity.”

Juuls are sold in stores as well as their website.  With a legal purchasing age of 21, a date of birth, legal name and permanent address are required. This information is checked with public records. However, many teens lie about their age and purchase with prepaid debit cards.

The FDA also sent letters to more than 1,300 stores and online retailers, warning them that they could face penalties for allegedly selling e-cigarettes to people under 18. Another 130 sellers were handed fines ranging from $279 to $11,182 for repeat offenses.

As cited in center4research.org, “In April 2018, FDA Commissioner Scott Gottlieb announced that he was creating a Youth Tobacco Prevention Plan aimed at stopping the dramatic rise in the use of e-cigarette and tobacco products among youth. The FDA specifically asked Juul Labs for documents related to product marketing and research on the health, toxicological, behavioral, or physiological effects of their products in order to understand why youth are so attracted to them. Additionally, Juul Labs is currently facing lawsuits in several states claiming that its products were deceptively marketed to youth under the legal smoking age. The FDA now plans to create enforcement policies for e-cigarette manufacturers, including juul, that are marketing their products to children and teenagers.”

Parents, talk to your children before another addiction sweeps over our youth.

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on natural ways to relieve stress, CONTACT  our office today to schedule your appointment.

You can learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.

Ways To Combat Cabin Fever

ways to combat cabin feverIs it winter? Is it spring? Well, yes it is!

If you are a St. Louisian, you know it is only a matter of hours before we go from freezing temperatures and a wind gust stronger than the Arctic to walking around in shorts and flip-flops!

What you may not know is the effects of drastic temperatures changes on our health. It is not the frigid winter woes or the smothering summer heat that drives us crazy. It is the sudden fluctuating extremes that affect the body’s ability to adapt.

Lingering colds, food cravings, joint pain, fatigue, mood changes are just a few of the symptoms we experience. There is nothing we can do about Mother Nature. But there is always something we can do to take care of our physical and mental health.

When Meteorologists advise us to stay indoors, WE DO IT. We so often feel that we must be productive to stay healthy.  But the greatest form of health comes from stillness. It is in utter silence, the very essence of life begins to heal!

Don’t let this year’s weather create frustrations of cabin fever. Here is your opportunity to refuel and recharge.

Just a few ideas to get you started.

  1. Get into your PJs. Grab your beverage of choice (ETOH totally fair game J). Open your favorite book. And get lost in the pages of your favorite story.
  2. Binge  your favorite show. If books aren’t your cup of tea, no problem. Turn on your favorite TV show/Movie and enjoy hours of distraction or until your eyes see double, whichever comes first.
  3. Begin planning Spring Break. Ok, granted we have no clue when spring will shine upon us, but thinking to exciting times can raise endorphins and boost mood.
  4. Declutter. There is nothing like clearing your energy within than by releasing what doesn’t serve you. It doesn’t have to be a deep clean, but maybe one or two drawers to start. You would have accomplished something and feel good doing it.
  5. Workout in your PJs. I had so much fun with this one this year! If your gym cancels your favorite HIIT class or you just can’t spend one more minute on the treadmill, get into your favorite sleepwear and grab resistance bands or simply use your own body weight to enjoy a quick 15 minute workout. Don’t underestimate the power of short bursts of exercises.
  6. Journal. Writing (or typing on the computer) offers a safe place to release anything you hold within you. You could journal your thoughts, write about your dreams, outline a game plan for your workouts or inscribe handwritten letters to friends who would love to get a card in the mail.  This is a great way to slow down, reflect and revive the lost art of communication. Spending time in gratitude is more effective than anything else.
  7. Talk. When was the last time you picked up the phone and CALLED your friend? (Texting doesn’t count!) I am guilty of this.  I am not much of a talker and do way better in text than verbal dialogue. Even though it was out of my comfort zone, I picked up the phone and reconnected with friends I hadn’t spoken to in months. Hearing about their lives lent happiness and joy to mine.
  8. Meditate. My all-time favorite. Trust me. I am NO yogi and can sit still maybe for all of 10 minutes tops. But those 10 minutes is all that is needed to reflect on how amazing we are! In 10 minutes, you can create a path of where you are and where you desire to go. Time is a scarcity. Time is the bridge between what was, what IS and what will be. Time is the mirror that reflects absolute truth.  Time is and always will be the ultimate gift given to everyone equally-we just have to choose to accept it.

Take time to thank Mother Nature for reminding us of the gift that is always above us, below us, within us and surrounding us.

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance.

For more information on natural ways to relieve stress, CONTACT  our office today to schedule your appointment.

You can learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.

How To Balance Hormones Naturally

balance hormones naturallyIt seems like just when I have the hormonal pathways figured out I am gently reminded of how much I don’t know. To me, that is the beauty of trying to understand a system that continues to elude us. The learning is endless.

In my previous blogs, I have discussed the varying components to hormones. What are the different hormones? What are the functions of each one? Why do they become imbalanced? How do we check for them? What medications can we use?

This month is all about my two favorite topics: Hormones and anything natural!

The complexity of the hormonal pathways is similar to our highway system. One road may lead to multiple different avenues with multiple different ways to get there. Just so, there is no one correct way to bring things into alignment.

Let’s take a look at how we can naturally keep our hormones balanced and how to naturally bring them back into balance if an imbalance were to occur.

  1. Maintain weight. With a higher body fat percentage, more adipose tissues are available to covert to Estrogen. This conversion results in worsening estrogen dominance, which leads to decreased metabolism, insulin resistance, increased weight gain, and subsequent imbalance.

    Solution:  Strength train 3-4x/wk. Increasing muscle mass helps maintain insulin regulation and metabolism resulting in lower body fat.

  2. Adequate sleep. Without proper quality and quantity of sleep, cortisol levels may fluctuate greatly throughout the day in an effort to support basic daily functioning. When cortisol levels are unable to synchronize with our natural flow, it places the body into “stress mode.”  In anticipation of the stress, insulin, once again, is down-regulated and thyroid functioning slows. This leads to cravings, mental fogginess, slowed reaction times, and decreased metabolism. This can cause an increase in weight and therefore, worsening estrogen dominance.

    Solution: Sleep. Sleep. Sleep. Allow the body to rest in the full capacity it needs. Many people have told me, “Oh, I can function with just 4 hours of sleep.” Sure, maybe in the short-term. But in the long run, the body can’t sustain optimally under constant tension. Just like a car can’t run on empty, neither can you. Fuel up with sleep.

  3. Limit supplements. Why take something if your body doesn’t need it just because some limited research claims it can prevent Disease X or Symptom Y, only to come back in a few years claiming it is not beneficial at all. Overloading with a garland of drugs in a hopeless promise to health is becoming one of the leading causes of imbalances. Supplements stimulate the adrenal glands in ways we don’t yet understand. So what is all of this REALLY doing to us a decade from now. Be picky with what goes in your body.

    Solution: Have an open discussion with your physician regarding any non-prescription medications, even if you think it is not significant. Blood work can be done to check certain vitamin levels. If you are depleted, taking a supplement maybe beneficial. But only after asking the question, why are the levels abnormal in the first place?

  4. Meditate: Google “meditation” and you will find no shortage of studies proving meditation is ONE of the BEST healing therapies available. It doesn’t have to be for a gazillion hours or on top of a mountain. It can be for a few minutes with your feet firmly planted on the ground. Meditation is an ancient remedy that has gotten lost in the confusion of our techno-driven world. As meditation is finding its way back to us, it is worth trying.

    Solution: Take five minutes daily in a quiet uninterrupted place and observe your breath. Observe the chaos leaving and peace entering. Envision your entire system coming into balance working harmoniously so that you can become the best version of yourself.

  5. Self-Love.We have been conditioned to believe that taking time out for ourselves is selfish. When we allow self-criticism, judgement, and negativity to invade our space, our system starts to believe that we are less than. We begin to feel we are not worth the effort it takes into becoming healthy. Before we know it, the downward spiral has begun. This self-destructive process leads to depression, anxiety, poor sleep, and addictive behaviors. These choices once again puts the body into the familiar space of fighting stress.

    Solution: Daily positive affirmations are powerful tools. Every morning before starting the day, choose an affirmation, look yourself in the mirror and repeat it until you believe it. Then walk out the door with your head held high knowing you are worth SO MUCH more than ANYTHING that defines you.

Listening to your body is one of the best ways to ensure never getting lost on the road to healing!

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance.

For more information on natural ways to relieve stress, CONTACT  our office today to schedule your appointment.

You can learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.

Dr. Raman’s Favorite Holiday Recipe

holiday recipeI remember a time when the only place you could find me was in the kitchen.  No silly…..it wasn’t because I was eating all the time, it was because I loved feeding others. I still do.

In 2014 in a matter of months, I developed sudden food allergies to delicacies I used to love to cook and indulge in. Being a vegetarian since childhood, I was already limited in my food choices. When the list of what I couldn’t eat became longer than what I could eat, the kitchen was the last place I wanted to be.

I didn’t even care to find alternatives to my favorites, I just quit searching.

For health reasons, I took my nutrition one step further and became vegan May 2018. I feel better now than ever before. Over the last couple of months, I have started tip-toeing back to the one room in the house that once gave me solace.

I thought this month we could have a little fun with a holiday recipe. I have been experimenting with the Instapot to see if my life could become any easier with the InstaPot. Verdict is still out!

Enjoy this Indian variation of a holiday favorite of mine.

Vegetable Pulao InstaPot (Main Course)

Ingredients

  • 1 cup Basmati Rice– rinsed
  • 1 tbsp Oil
  • 1 Green Chili Pepper
  • 1/2 cup Onion sliced
  • 1/2 tbsp Ginger minced
  • 1/2 tbsp Garlic minced
  • 1/2 cup Tomato chopped
  • 1 Potato medium, cut into small peices
  • 2 cups Mixed Vegetables (Carrots, Green Beans, Peas, Corn, Edmame) frozen or fresh
  • 1 1/4 cup Water

Spices

Whole Spices (available at any Indian grocery store)

Instructions

  1. Turn on InstaPot to saute mode and allow to heat. Add oil and once oil warm add the, whole spices. Sauté 30 seconds until the cumin seeds change color.
  2. Once the whole spices start to sizzle and sputter, add the green chili, onion, ginger and garlic. Sauté until the onion becomes transparent.
  3. Add tomato and spices. Mix well with other ingredients. Next add the potatoes and mixed vegetables. Mix until everything is blended.
  4. Add the rice and water. Mix well. Close the lid with vent in sealing position.
  5. Change the InstaPot to MANUAL for 4 minutes/high pressure.
  6. As the InstaPot begins to beep, do a natural pressure release (NPR) for approx. 10minutes. Once all the pressure has been released, open the lid.
  7. Fluff the rice gently with a fork to mix the rice with the vegetables that may have settled at the bottom.

Pulao is a hot ticket item at any party! Enjoy the warm comforts of home cooking without the unnecessary calories of processed foods!

Wishing you and your families a happy, safe and joyous holiday season!

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance.

For more information on natural ways to relieve stress, CONTACT  our office today to schedule your appointment.

You can learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.

Ways to Effectively Manage Holiday Stress Without Medication

manage holiday stressIt’s that time of year again; that whirlwind holiday season of parties, baking, and gift-giving. While this season is supposed to be about love and family, it is also the cause of stress for many people, and it can be difficult to manage holiday stress. More than 80% of people find the holidays to be a very stressful time, but what is it about the holidays that makes it so stressful?

What is the Cause of Holiday Stress?

Doing too much can be part of the problem. The problem with holidays is that it can be too much of a good thing. Too much stress can have a negative impact on our mental and physical health. Too many fun activities can leave us feeling crazed rather than content.

An overload of parties and gift-giving can lead you to eat, drink, and be merry just a little too much. It’s tempting to overspend on gifts, eat rich desserts, or drink too much alcohol. If you do, you are left to deal with the consequences. In these tough financial times, finding less expensive gifts can be a stress trigger all on its own. Holiday debt is a stressor that can linger long after the season is over.

Too much togetherness can also be a stressor. Sure, you love to see your family and catch up, but too much of being together can make it hard for family members to keep a healthy balance between togetherness and alone time. This can bring more dread than cheer. On the other hand, maybe you don’t get to see enough of your family. Loneliness can be just as stress full, if not more.

So how can you get through this time of year and still keep the holiday cheer?

Yoga for Reducing Holiday Stress

Try a standing side stretch to open yourself up to calm feelings. Holding an open posture for two minutes can lower stress hormones and increases testosterone that can induce confidence.

You can breathe your way to calm control. Deep diaphragmatic breathing turns on your parasympathetic nervous system and blocks your body’s production of stress hormones and stimulate the feel-good hormones.

Raise your feet above your heart. It only takes 30-60 seconds to take the pressure off of your tired legs. It also improves circulation and helps to decrease swelling.

Yoga has been proven to raise endorphins, lower cortisol and balance thyroid. So why not try taking your stressors to the mat?

Stress Relieving Foods

Peppermint is a stress reliever because it contains manganese, iron, magnesium, calcium, folate, potassium, and copper. It also has omega-3 fatty acids, vitamin C and Vitamin A. You can make a soothing peppermint tea, add peppermint leaves to your salad, or put some in your hot cocoa.

Broccoli is full of stress-relieving B vitamins. It also contains folic acid that helps to relieve stress, anxiety, panic, and depression. Broccoli, asparagus, kale, and other dark green vegetables have vitamins the help replenish your body during stressful times. Those with thyroid issues should be mindful of consuming smaller amounts so as to not trigger a thyroid relapse.

Pumpkin seeds are a great source of protein and omega-3’s. Omega-3’s help to protect against high blood pressure and improve mood. They also contain glutamate, which is used by your body to make gamma-amino butyric acid (GABA). GABA is an anti-stress brain chemical that helps reduce anxiety.

Almonds are great relievers of stress. They are packed full of vitamin B2, vitamin E, and zinc. Vitamin B helps in the production of serotonin, which helps regulate mood and relieve stress. Zinc has been shown to fight negative effects of tress. Vitamin E in an antioxidant that gets rid of free radicals related to stress.

Don’t let the stress of this holiday season effect your health and well-being.

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance.

For more information on natural ways to relieve stress, CONTACT  our office today to schedule your appointment.

You can learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.

Protecting Your Skin In The Winter Months

protecting your skin in the winter monthsYou may have noticed this past week your skin is feeling a little “rougher around the edges.” Not surprising with temperatures taking a rapid nose drive. There are steps you can take for protecting your skin in the winter months.

Eczema flare-ups can worsen in the winter. Eczema is a condition where the skin becomes red, itchy and inflamed. The word “eczema” is derived from a Greek word meaning “to boil over.”

While eczema is not contagious, it can cause debilitating discomfort that can affect one’s self esteem and create social embarrassment.  According to National Eczema society, “while the exact cause of eczema is unknown, researchers do know that people who develop eczema do so because of a combination of genes and environmental triggers. When an irritant or an allergen “switches on” the immune system, skin cells don’t behave as they should causing an eczema flare-up.”

Some of the symptoms of eczema may include:

  • Dry, sensitive skin
  • Red, inflamed skin
  • Very bad itching
  • Dark colored patches of skin
  • Rough, leathery or scaly patches of skin
  • Oozing or crusting
  • Areas of swelling

In cases of severe eczema, the itch gets so bad that people scratch it until it bleeds, which can make your eczema worse. This is called the “itch-scratch cycle.”

Dry air combined with indoor heating systems can dry out your skin. Eczema flares up because the skin can’t stay moist on its own. Flare-ups can also be caused by wearing too many layers of clothing, taking hot baths, or using too many bed coverings.

While there are no cures for eczema, treatment includes:

  • Knowing your triggers (ie cold, animal dander, foods, medications etc)
  • Keeping clean hygiene
  • Topical OTC and prescription creams
  • Phototherapy
  • Immunosuppressants
  • Natural remedies

But for those of you that don’t have eczema, here are some ways to keep your skin healthy this winter season:

  1. Avoid prolonged hot baths/showers. Heat can cause skin to dry out. So instead, use warm water, and bathe less frequently. You can also add moisturizing bath products such as oatmeal blends. While drying off, pat the skin. Rubbing with a towel can exacerbates the “itch-scratch cycle.”
  2. Use gentle products. Look for soaps and detergents that are made for sensitive skin free of dye, alcohol and fragrance.
  3. Avoid contact with certain materials. Wool and nylon cause overheating which can irritate the skin and lead to an eczema flare up. Choosing cotton materials and breathable fabrics and avoid wearing multiple layers allows for cooling on the skin.
  4. Keeping the skin hydrated with good lubrication, such as petroleum jelly, goes a long way in healing. Lotions have been shown not to be as effective in winter months. Apply immediately after bathing on damp skin.
  5. Vitamin D supplements. Taking vitamin D supplements in the winter may improve eczema flare-ups. According to a study conducted by Massachusetts General Hospital looked at 100 Mongolian schoolchildren and found that the children treated daily with vitamin D supplements saw a reduction in winter eczema symptoms. Alternative option includes using ultraviolet light to stimulate vitamin D production.
  6. Alternative remedies. Although the safety and effectiveness of many complementary and alternative medicine therapies are uncertain, the use of  home-made concoctions may prove to be the best treatment of all.  Some of these include:
    1. Topical Coconut Oil. Coconut oil is known to have weak anti-bacterial properties and when applied may help calm the skin.
    2. Topical Sunflower oil. Although the mechanism appears unclear, topical application of sunflower oil appears to have soothing relief of symptoms.
    3. Probiotics.   “In October 2012, The Journal of Allergy and Clinical Immunology, found that supplementation with strains of Lactobacillus rhamnosus and Bifidobacterium longum or Lactobacillus paracasei and Bifidobacterium longum in combination reduced the risk of developing eczema in infants.” The initial theory thateczema was caused from microbial imbalances leading to immune suppression is now proving to be true. And therefore maintaining homeostasis of gut flora may lead to integumentary control.

Despite the unknowns, the skin remains the largest organ of our body. Just as we are mindful of keeping our heart and lungs healthy, ultimately the outside is a reflection of inside health. Treat the skin like the warm blanket that protects you from the brutal external conditions.  Hydrate, eliminate processed foods, maintain gut health, sleep and stay strong and hopeful. No better treatment than that!

Dr. Raman’s Concierge Medical Practice is focused on caring for each person as a whole, not just a list of symptoms. Our office is committed to helping our patients stay well and maintain good health rather than treating patients only after they become ill.

For more information or to schedule an appointment with Dr. Raman, please contact us today.

Artificial Sweeteners – Not the Lesser Of Two Evils

artificial sweetenersThere is no way around it. We love our sugar fix. Americans on average consume 20 tsp of sugar a day. A 12 ounce can of regular soda holds 39 gm of sugar, that’s 10-12 tsp of pure toxins. So do artificial sweeteners offer another healthier option?

Artificial sweeteners are often times called “intense sweeteners” because they are often sweeter than natural sugar.

The FDA has approved five artificial sweeteners:

  • Acesulfame potassium (Sunett)
  • Aspartame (NutraSweet or Equal)
  • Sucralose (Splenda)
  • D-Tagatose (Sugaree)
  • Saccharin (Sweet ‘N Low)

These chemicals are found not only in carbonated beverages, but also in baked goods, canned products, candy, powdered mixes, sports drinks, jams and jellies.

Another sweetener, stevia, an herbal sweetening ingredient used in food and beverages by South American natives for many centuries and in Japan since the mid-1970s. According to Ray Sahelian, MD, author of The Stevia Cookbook, “There are no indications at this point from any source that stevia has shown toxicity in humans. Although further research is warranted.”

Because stevia is not FDA-approved, it can only be sold as a dietary supplement and not an artificial sweetener.

Although sweeteners have zero calories compared to their counterpart sugar, they are not the easy go to answer for reducing calories.

According to Dr. David Ludwig, an obesity and weight-loss specialist at Harvard-affiliated Boston Children’s Hospital, “non-nutritive sweeteners are far more potent than table sugar and high-fructose corn syrup. A miniscule amount produces a sweet taste comparable to that of sugar, without comparable calories. Overstimulation of sugar receptors from frequent use of these hyper-intense sweeteners may limit tolerance for more complex tastes.”

A San Antonio Heart Study showed those who drank more than 21 diet drinks per week were twice as likely to become overweight or obese as people who didn’t drink diet soda.

To further that point, animal studies suggest that artificial sweeteners may be addictive. In studies of rats who were exposed to cocaine, then given a choice between intravenous cocaine or oral saccharine, most chose saccharin.

According to an article from health.harvard.edu, the results from a Multiethnic Study of Atherosclerosis proved daily consumption of diet drinks was associated with a 36% greater risk for metabolic syndrome and a 67% increased risk for type 2 diabetes.

“Sugar-containing foods in their natural form, whole fruit, for example, tend to be highly nutritious—nutrient-dense, high in fiber, and low in glycemic load. On the other hand, refined, concentrated sugar consumed in large amounts rapidly increases blood glucose and insulin levels, increases triglycerides, inflammatory mediators and oxygen radicals, and with them, the risk for diabetes, cardiovascular disease and other chronic illnesses,” Dr. Ludwig explains.

There doesn’t need to be compelling evidence or research to convince us that by putting unnatural chemicals any good can come of it. With the urge to satisfy our palate, toxins are leeching into the foundation of our ecosystem destroying the very purpose of healthy existence.

Stop the sugar cravings by stopping what is causing them in the first place: sugar and sugar substitutes!

Dr. Raman’s Concierge Medical Practice is focused on caring for each person as a whole, not just a list of symptoms. Our office is committed to helping our patients stay well and maintain good health rather than treating patients only after they become ill.

For more information or to schedule an appointment with Dr. Raman, please contact us today.

 

Have You Seen My Metabolism Anywhere?

metabolismWe all know it is coming. We fight it tooth and nail. We don’t give into the relentless annoyance of it. But yet, somehow it always seems to have the upper hand. And by “it”,  I mean your metabolism or lack thereof.

How is it that three little numbers makes us lose so much sleep?

Before starting yet another dieting spree, let’s take a step back and understand what metabolism is and how it changes through the aging process. If we don’t understand it, we can’t change it.

Metabolism is a “series of chemical reactions that sustain the living state of organisms and cells.” Metabolism can slow one to two percent each year after the age of 30.

Nutrition is the KEY to metabolism! Carbohydrates, protein, fats, minerals and vitamins comprise the majority of fuel needed to keep metabolism operational.

Let’s take a brief look at how each one plays a role.

  1. Carbohydrates: This includes starch, sugar and fiber. When eaten in moderation, carbohydrates are broken down to fuel metabolism.
  2. Protein: Proteins are the main tissue builders in the body. They are part of every cell in the body. Proteins help in cell structure and function. They are also vital in supplying nitrogen for DNA and RNA genetic material and energy production.
  3. Fats: Fats produce twice as much energy as either carbohydrates or protein. They help form the cellular structure, help absorb fat soluble vitamins and provide a reserve storage for energy.
  4. Minerals and vitamins: Minerals do not play a direct role in energy needs but play an important role in metabolism. Vitamins are essential compounds that the body doesn’t produce and therefore relies up nutritional intake.

What are some other potential causes of a slowed metabolism?

  • Hypothyroidism and other endocrine issues
  • Inadequate sleep
  • Chronic stress
  • Exogenous hormone intake
  • Hormonal imbalance (low estrogen and testosterone)
  • Medication side effects
  • Excess supplement intake
  • Excess fat intake
  • Calorie deprivation
  • Low muscle mass

The good news is that there are ways to naturally increase our metabolism. But first understand something. Chasing after a “goal” weight or “ideal” size is unrealistic and can lead to frustration and disappointment. The scale doesn’t take in to account skeletal density, muscle mass or fat reserves. It only tells you an absolute number, a number which is false and misleading.

Don’t panic yet. We are not doomed forever. Here are some simple ways (many of which we have seen before) to raise your metabolism.

  1. Assessing the Resting Metabolic Rate (RMR). The Resting Metabolic Rate test (RMR) determines the amount of calories your body is using at rest. The results of a Resting Metabolic Rate test can tell if you have an increased or decreased metabolism, and if your body primarily uses fats or carbohydrates for energy. This information can be used to determine the amount of calories you need to eat each day to maintain or lose weight. The testing is done by breathing into a mask that measures your Oxygen –Carbon Dioxide exchange.
  2. Increase muscle mass. Strength training three to four times a week is mandatory when trying to increase metabolism. Developing and maintaining muscle mass allows the RPR to increase. Every pound of muscle uses approximately six calories a day to sustain itself, while each pound of fat burns only two calories daily.
  3. Eat. Calorie deprivation causes the body to go into crisis mode. As a preservation mechanism, the body slows down its metabolic response by storing fat and calories. Adding protein to every meal allows a constant release of glucose and maintains insulin regulation.
  4. Drink up. Dehydration is the killer when it comes to a slow metabolism. Calories need water to process. Even small levels of dehydration can cause  a slowing of the RPR.  Try for a goal of 90oz/day. If you struggle to get down your daily water quota, consuming fresh fruits that contain natural water is a great alternative.
  5. Sleep. Think of sleep like pulling into the gas station. We have to bring the car to a complete stop before we can fuel up. Just the same, sleep forces us to stop so that the body may refuel. If we compromise on sleep, we wake up on an empty tank of gas and expected to go the same distance as if the tank was full. Not possible. To sustain life, the body saves energy by decreasing metabolism.
  6. Question your medications and supplements. Just because it doesn’t say it on the package insert doesn’t mean it can’t happen. Assume everything going into your mouth is the cause until you proven otherwise. See what lifestyle changes you can make that could help you get off of prescription drugs.
  7. Maintain zero expectations. Our body will never be how it was in our 20’s and 30’s. So how can we expect it to respond in the same manner? Don’t be disappointed because you lost “only three pounds”. Be happy you didn’t gain three pounds. Body fat percentage, changes in clothing fit, how you feel is the REAL goal.

Don’t set yourself up for disappointment by looking for a solution under every advertisement. In the US, the weight loss market is a billion dollar industry! If these companies claim to have the answer, then how come we are still the most overweight nation? These are empty promises. The diet pills, the latest calorie restricted programs that leave you emaciated and crabby, the guaranteed “to lose 20# in 20 days” nonsense.  THEY DON’T WORK.  Don’t waste your money. Our parents and grandparents didn’t seem to struggle as we are now. So how come it is the topic of almost every conversation? What was once a simple seamless process of aging has now become a race against who can promise the fastest results.

If we stop for a second and reflect, in every moment of life our bodies are in constant conversation with us. The symptoms we experience are the body’s attempt to get our attention. A slowed metabolism isn’t something to become consumed by.  It is an opportunity to live a healthier lifestyle. Rather than trying to “fix” it, listen to what it has to say.

There is no fast way to lose weight. Let me repeat….there is no fast way to lose weight. Dropping weight faster than the body can handle is a sure fire way to crash the metabolism to an all-time low.

Be gentle and patient with yourself. No matter what the scale says, you will always be worth more than those three little numbers.

Dr. Raman’s Concierge Medical Practice is focused on caring for each person as a whole, not just a list of symptoms. Our office is committed to helping our patients stay well and maintain good health rather than treating patients only after they become ill.

For more information or to schedule an appointment with Dr. Raman, please contact us today.