Posts Tagged ‘exercise’

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.

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.

 

Is Adrenal Fatigue Real?

adrenal fatigueIt has been some time since I have talked about Adrenal Fatigue. As with anything in medicine, there is debate as to whether this is a real condition or a made up label for where there is no answer.

Before we can answer that question, it is important to understand the purpose of the adrenal glands.

The adrenal glands, also known as suprarenal glands, are small, triangular-shaped glands that rest on top of the kidneys. Their primary role is produce hormones that help regulate your metabolism, immune system, blood pressure, and regulate an appropriate response to stress.

The specific hormones released by the adrenal glands include:

  • Cortisol – Cortisol helps control the body’s use of fats, proteins and carbohydrates. It suppresses inflammation, regulates blood pressure, increases blood sugar and helps control our sleep patterns. Cortisol is released during times of stress to help in the flight or fight mode.

  • Aldosterone – Aldosterone regulates blood pressure by directly by affecting the sodium and potassium pump. Aldosterone sends signals to the kidneys that direct sodium into the bloodstream and release potassium out into the urine.

  • DHEA and Androgenic Steroids – These are precursor hormones that are converted in the ovaries into female hormones (estrogens) and in the testes into male hormones (androgens).
  • Epinephrine (Adrenaline) and Norepinephrine (Noradrenaline) – These hormones increase the heart rate and force of contractility of the heart muscles. This leads to an increase in blood flow to the muscles and brain. Epinephrine and norepinephrine are often activated in stressful situations when our body needs additional resources and energy to endure ongoing stressors.

So what does all of this mean?

Let’s simplify our understanding. Adrenal glands are needed to live. Period. It is our fuel tank. When we are born, the tank is full. Then, life happens that requires us to tap into those reserves. And when the demands out weigh the supply, a deficit occurs.

As we have understood from above, the hormones released from the adrenal glands are needed for overall survival. What happens when we run on empty? Fatigue sets in. Hormones are in chaos. The entire ecosystem of the human structure and function is in peril.

How do you know if you have this? Well, this is where we need to take a step back and really understand what our body is going through.

With the current lifestyle the world lives, I am sure we all have some degree of adrenal fatigue. Google the symptoms and I am sure most of us check off 90% of the list.

However, the difference between adrenal fatigue and adrenal insufficiency (Addison’s Disease) is that the latter is a TRUE diagnosable medical condition.

Those that suffer from Addison’s disease are unable to produce the hormones in adequate supply to maintain bodily function. The diagnosis is confirmed with laboratory testing. Every symptom must be watched and treated quickly and aggressively. Time is of the essence with Addison’s.

Conversely, adrenal fatigue doesn’t always have abnormal test results. This doesn’t mean that patients don’t have some diminish of hormone production. It just means that it is not as profound as in Addison’s.

I am sure you’re thinking that is great but how do I treat this so I can move on with my life?

When I first started learning and understanding about adrenal fatigue in 2007, I was sure the answer was replenishing with unproven garland of supplements. What I soon discovered was the supplements caused more issues than the fatigue itself. It didn’t make sense to treat one thing only for it to lead into another issue. Over the years, I have continuously asked myself how can we treat something we are not sure is a real entity? Whether the label is real or not, the symptoms are!

Ok. So we know it is real, but now what?

How about looking back through previous years and recognizing the habits that could have led to this?

  • How much processed foods did you consume?
  • How strict were you about your sleeping habits?
  • How active were you, really?
  • How much did you handle and resolve stress rather than sweeping them under the rug?
  • How many times did you make a choice you knew wasn’t right?
  • How many days did you neglect your “me time” thinking it was selfish?
  • How many times did you put yourself at the end of the priority list?

There is no judgement here. We have all been there. Hind sight is 20/20. But it is never too late to refuel, replenish and revive!

Try and begin with these five basic steps.

1.     Move at least 20 minutes a day.

2.     Stop all screens 1 hour before bedtime.

3.     Take a 5 second pause before acting on any choices you make.

4.     Move yourself up on the priority list.

5.     If it isn’t going to matter in one year, let it go.

This will take time. Keep expectations out of the equation. Work for a lifestyle change. Not for an immediate gain. It all starts with simplicity. Simply staying present. Simply starting. Simply observing. Simply 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.

Is Hormone Therapy Right For You?

hormone therapyThere comes a point in our lifespan where the hormones biologically begin to slow down production and we begin to consider hormone therapy. When our body senses the slowing of stressors in our crazy lives, it has no need to keep up with the high demands of life. While this is a good thing, the decrease in quantity of the hormones results in a potpourri of symptoms. While more intricate endocrine pathways are being discovered, the global hormonal function remains constant. We feel fantastic when all hormones (estrogen, progesterone, testosterone, thyroid, adrenals, insulin) are in a synchronized balance.

We all know the body WILL change. We may long to feel like we did in our 20’s. I am here to tell you, we can feel even better. There truly is no great mystery to understanding aging. Mid–life and menopause doesn’t have to be the “dreaded” era. In fact, if approached correctly with love and patience, it can be some of the best times of life.

Another thing to keep in mind is that hormonal changes don’t occur just in women. Men can experience the same degree of symptoms. We’ve all heard and some have experienced these symptoms. The symptoms of hormonal changes are extensive and exhaustive. Most of which we are all well aware.

The only thing that needs to be understood is SYMPTOMS OCCUR BECAUSE OF HORMONAL IMBALANCES. Each hormone plays a role in contributing to various symptoms. So how do you know if hormones are right for you? Before answering, ask yourself, “Are your symptoms debilitating enough that it is affecting quality of life?”

If the answer is yes, then hormones maybe what you need.

Hormone supplements are not a forever thing. You may only need them for a certain duration when life feels off balance. The goal should be to use the lowest dose possible for the shortest time possible. Do not depend on only hormones to help you. Stay committed to healthy nutrition, regular exercise and optimal sleep.

If you do choose to begin hormone therapy, continue to work towards creating a healthy lifestyle so that you may begin the process of weaning off of the hormones as soon as the body is able to hold its own.

What are the pros and cons to beginning Hormone Replacement Therapy?

Pros:

  1. Alleviates hot flashes and night sweats
  2. Helps with vaginal dryness
  3. Helps maintain or restore bone strength
  4. Improves sleep
  5. May aid in weight loss
  6. Possible cardiovascular benefit but evidence is still unclear
  7. Possible decrease risk of colon cancer
  8. Helps in restoration of skin, hair, and nails
  9. Improves mental clarity and mood

Cons:

  1. Small increase risk in breast and uterine cancer
  2. Increased risk of DVTs
  3. Slight increase in cardiovascular disease and strokes (The WHI study found a 29 per cent increased risk of coronary heart disease in those taking combined HRT)
  4. Small increase in gall bladder disease

The decision to start HRT (Hormone Replacement Therapy) should be well thought out. Having an extensive discussion with your physician can alleviate any anxiety about the uncertainty of hormone therapy. Each case is unique with varying factors. Listening and honoring your body will lead you to the right decision.

Remember, the minute you decide to start HRT, do everything you can to get off of them as quickly as possible. Use hormones as a crutch, not a permanent companion.

These truly can be the best years of your life! Aging is inevitable. Aging gracefully is optional. That is why I never tire of this topic. Embrace this passing cloud of inconvenience because the rainbow is waiting on the other side.

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on healthy eating habits and achieving and maintaining OPTIMAL health,  CONTACT our office today to schedule your appointment. You can also learn more by following Dr. Raman on FacebookTwitterLinkedIn and Pinterest.

How To Keep Your Liver Healthy

How To Keep Your Liver HealthyThe liver, also known as the ultimate multitasking organ, is underestimated in its importance and significance. That is why it is it should be a top priority to keep your liver healthy.

The liver, weighing in about 3 pounds, sits on the right side of the abdominal cavity. Situated below the liver sits the gallbladder and portions of the pancreas and intestines.

The liver serves in multiple roles:

  • It helps to filter the blood from the digestive tract, before passing it to the rest of the body.
  • It aids in detoxifying chemicals and metabolizing drugs.
  • It helps secrete bile to assist in food breakdown.
  • It makes proteins so blood clotting is possible.
  • It helps break down damaged blood cells so that the body may remove them.

So what issues can arise if the liver is not operating at optimal standards?

There are many medical conditions associated with the liver, such as hepatitis, alcoholic cirrhosis, gall bladder disease, primary biliary cirrhosis, and hemochromatosis only to name a few.

According to ancient Ayurvedic and Chinese medicine, the liver is the primary organ responsible for removing toxins and purifying byproducts so that they may be delivered to the necessary organs in a purified condition.

When the liver is healthy and happy, the body will experience:

  • Increased energy levels
  • Clearer skin
  • Regular menstrual cycle with reduced PMS
  • Improved allergy symptoms
  • Stronger immunity
  • Fewer GI issues
  • Improved oral health
  • Improved mood and mental clarity

“A healthy liver results in better blood flow upward and outward, throughout our vessels, veins and capillaries, which transport oxygen and nutrients to our cells. The liver also interacts with other organs like the gallbladder, stomach and spleen, since it receives digested particles or toxins and decides what to do with them: circulate them around through the blood or eliminate them before they can cause damage.”  Dr. Axe

While the jury is still out on the efficacy of “liver detox”, the American Liver Foundation outlines ways you can keep your liver out of trouble.

  1. Foods that have been shows to have protective effects include:
  • Coffee (in moderation): Increases antioxidant levels while decreasing inflammation
  • Tea: Black and green tea have been shown to improve fat and enzyme levels. Avoid green tea extract as it can cause damage to the liver.
  • Grapefruit: The two main antioxidants found in grapefruit are naringenin and naringin that reduces inflammation.
  • Blueberries/Cranberries/Grapes
  • Beetroot juice: Protects the liver from oxidative reactions and increases detoxifying enzymes.
  • Cruciferous vegetables: Be cautious with concurrent thyroid conditions.  These vegetables have been found to increase detoxifying enzymes.
  • Nuts: One six-month observational study in 106 people with non-alcoholic fatty liver disease found eating nuts was associated with improved levels of liver enzymes.
  • Fatty fish. Studies have shown that fish help prevent fat from building up, keep enzyme levels normal, fight inflammation and improve insulin resistance.
  • Olive oil. Helps prevent fat accumulation in liver and improved blood flow.
  1. Limit alcohol.
  2. Manage medications.
  3. Avoid prolonged exposure to toxic chemicals. Use natural hair and skin products as well as natural household supplies.
  4. Avoid excess supplements. Iron, Niacin, Vitamin A have been shown to be harmful to the liver in excess doses.
  5. Avoid a plethora of unnecessary herbal products. A recent study in the journal Hepatology claims that liver injury due to supplements and herbs is on the rise.
  6. Get the heart rate up and just move.

While discussions of liver health often end up taking a back seat to more exciting health news, it is a vital component to achieving greater balance. So drink your coffee, limit your supplements and get your body moving!

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on healthy eating habits and achieving and maintaining OPTIMAL health,  CONTACT our office today to schedule your appointment. You can also learn more by following Dr. Raman on FacebookTwitterLinkedIn and Pinterest.

Preventing Osteoporosis In 4 Easy Steps

Preventing OsteoporosisAs we all age, our bones become thinner. This isn’t just a sign of aging, but is a disease known as osteoporosis. Preventing osteoporosis is something you hear about, but did you know there’s another disease similar to osteoporosis that’s just as dangerous called osteopenia?

Very few people understand how widespread osteopenia and osteoporosis are. In the United States, about 8 million women and 2 million men have thin bones, or a condition called osteoporosis, and another 34 million Americans have low bone mass, also known as osteopenia.

Osteopenia is a reduction in bone mass that is lower than a normal bone mass. This is a precursor to osteoporosis. Osteoporosis is a condition marked by low bone mass, a thinning of the bone, which can lead to a weakening of the bone architecture and increased susceptibility to fracture – typically of the hip, wrist or spine.

But how do we recognize these diseases? What are their risks? How do we slow down their symptoms? How do we recognize their warning signs? More importantly, how do we treat it?

Stop Smoking

Smoking impacts a person at risk for developing osteoporosis. Cigarette smoke generates huge amounts of free radicals — molecules that attack and overwhelm the body’s natural defenses. The result is a chain-reaction of damage throughout the body, including cells, organs and hormones involved in keeping bones healthy. Smoking triggers other bone-damaging changes, such as increased levels of the hormone cortisol, which leads to bone breakdown. Because those who smoke have weakened bones, they are likely to experience exercise-related injuries such as fractures, breaks or sprains. Also, a person who smokes is more likely to have a longer recovery period and greater risk of complications following any sustained injuries than someone who doesn’t smoke.

Quit Excessive Alcohol Use

Alcohol interferes most with bone formation by inhibiting adequate calcium absorption. Alcohol interferes with the pancreas and its absorption of calcium and vitamin D. Alcohol also affects the liver thereby inhibiting activation of, vitamin D, Vitamin D is needed to aid in Calcium absorption. As with smoking, excessive alcohol use has a wide range of damaging health effects for any person, but is particularly damaging for persons at risk for osteoporosis. The good news: when someone quits drinking, bones may recover fairly rapidly. Some studies have found that lost bone can be partially restored when alcohol abuse ends.

Improve Diet and Exercise

The importance of exercise in the fight against osteoporosis cannot be underestimated. Changing to a healthier diet can have little effect on bone mass when not combined with regular exercise. Starting the right kind of exercise in combination with other preventive measures like appropriate diet can help build bone mass especially in high risk fracture sites like the wrist, hip and spine.

Increase Calcium Intake

Sufficient amounts of calcium are required for bone strength. The body uses calcium for the heart, blood, muscles and nerves. Without the proper amount of calcium intake, the body will strip calcium from the bones where it is stored, causing the bones to get weaker. It is estimated that 55% of men and 78% of women over age 20 in the U.S. do not get enough calcium in their diet. It is important to note that since the human body cannot produce its own calcium, adequate calcium intake is critical in the battle against osteoporosis. To learn which type and how much is best for you, contact our office to schedule an appointment.

Navigating the aging process does not need to be cumbersome or cause you unnecessary worry. That is why it is best to create a relationship with your doctor where you can be free to ask questions and discuss your concerns openly.

Dr. Raman is focused on holistic care, a pleasant office experience and good health maintenance. Dr.Raman’s Concierge Medical Practice is focused on caring for each patient’s individual needs with comprehensive, individualized treatment options and health programs.   Our office is committed to your health, and helping you find the best solutions for you and your particular needs.

For more information or to schedule an appointment, please CONTACT our office today! You can also learn more by connecting with Dr. Raman on FacebookTwitterLinkedIn, and Pinterest.

What No One Tells You About Menopause

menopauseMenopause, a women’s worst nightmare or is it? By simply understanding the basic science, we can clear the myths of this dreaded change and make it the most empowering years of a women’s life.

The two predominant hormones are Estrogen and Progesterone. Menopause is nothing more than a mirror image of menarche, or the start of menses.

In the pubertal years, the E2 (Estrogen) and P4 (Progesterone) begin to increase in quantity in preparation of future pregnancies. During this time, there is an imbalance of E2 and P4 which occurs that results in PMS, development of female habitus, acne, mood changes and so on.

During the 20’s and 30’s, E2 and P4 are in prime balance which allows the opportunity for the woman to conceive. When in equilibrium, a woman feels her best.

Around 35 years of age, the body begins to prepare to slow down. This is the time, the change STARTS.

E2 and P4 levels begin to biologically drop. Progesterone declines twice as fast as Estrogen. It is this imbalance between the lower Progesterone in relation to the higher Estrogen that causes menopausal symptoms.

Walking around with higher than needed Estrogen leads to higher risk of breast, uterine, or ovarian cancers, blood clots,  and heart disease. Progesterone is there to keep Estrogen from over stimulating the cells. Progesterone also helps with sleep, balances your mood, acts as a diuretic, and gives an overall sense of calm.

When Progesterone declines in respect to Estrogen, it creates a phenomena known as Progesterone Deficiency or Estrogen Dominance.

This is when women experience acne, mood changes, sleep issues, cravings, slowed metabolism, weight gain around mid-section and hips. In essence, menopause is a mirror reflection of menarche.

The solution? That is the million dollar question. Pre-menopause, Peri-Menopause, Menopause, Post-Menopause-whatever phrase you choose to describe this phase is irrelevant because the concept is the same.

Crossing the turbulent rivers of menopause is much easier and simpler than we think because we now understand why the body is changing the way it is.

So how do we get through these years? Here are few things to remember:

  • Breathe. This is not a permanent! The hormones are trying to find their balance and they eventually will. No one can predict how long this will take. And nothing can be done to speed up the process. The body is only trying to protect you. Allow it to do so. Don’t condemn the changes you are experiencing. The body is your armor, your voice and your friend. Understand what it is trying to tell you when it speaks to you in the form of symptoms.
  • Stop worrying about the weight. The weight is a symptom like anything else. Weight gain occurs due to Estrogen Dominance/Progesterone Deficiency. There are alpha and beta receptors throughout our muscle and adipose layers in the body. Depending on how those receptors are activated in each person, is where the weight change will occur.
  • Watch your diet and move your body. Our foods are coated with Estrogen and other chemicals which worsens Estrogen Dominance. It is imperative to cut out gluten, sugar, dairy. Eat clean and as unprocessed as possible. Additionally, without exercise don’t expect the body to change. Your body will not respond how it did was few years prior. And that’s ok. But it doesn’t mean that it won’t change. This will just become the new norm. One of the places Estrogen is converted is in adipose tissues. So the more fat you carry, the more estrogen it will convert, thereby again, worsening Estrogen Dominance. Striving towards optimal body fat will help keep Estrogen Dominance controlled. Focus on feeling balanced, not skinny.
  • Make sleep a priority. Without sleep the adrenal glands cannot function at their best. The disruption to the cortisol results in further Progesterone depletion. Turn off the devices and sink yourself into restful slumber.
  • Meditate. When the mind is silenced amongst the chaos of life, we are able to center and align to the root of our existence. Take 5-10 minutes a day, close your eyes and go to the places that feel off balance and listen for the guidance given.
  • Use hormones. I am all for using hormones, IF AND WHEN IT IS NEEDED. Treating with hormones during menopause is certainly not mandatory. The fundamental question to ask is, “are my symptoms debilitating enough that it is affecting my quality of life?” If the answer is yes, use the smallest amount needed for optimal results. Hormones are like the waves of the ocean. Anything can affect them – sleep, weight, seasonal changes, stress levels, nutritional habits, exercise commitment. You may need hormones for a while and decide later they are not needed. And depending on what’s going on in life, may need them again. There is no one answer. The correct answer always is what your body tells you it needs. Hormones are not the magic solution to these symptoms. They are only a crutch to lean on while working on lifestyle modifications.
  • Stop comparing. Don’t compare yourself to your past self. Menopause is a beautiful opportunity for growth and experience. Just keep remembering the symptoms we experience is the body protecting us. This cloud WILL pass! Learn to dance in the rain and embrace the glory of being a woman. This is a period of transformation, revitalization and rejuvenation.

Menopause is the process of shedding the layers of struggle. But just be patient my friends because the wings of healing are opening to reveal the vastness of all that is authentically you.

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on healthy eating habits and achieving and maintaining OPTIMAL health,  CONTACT our office today to schedule your appointment. You can also learn more by following Dr. Raman on FacebookTwitterLinkedIn and Pinterest.

The Many Benefits of Yoga & How It Changed My Life

Benefits of YogaTwo years ago if you would have told me yoga was one of the best kept secrets around, I would have laughed at that notion. Fast forward two years later, and I am here to tell you yoga is in fact ONE of the greatest hidden treasures of our time. Not only has it taken my fitness to an all-time high, it has taken my mental calm to an existence of peace.

During my research while writing this article, I came across an eye opening and awe inspiring story of Dr. Dilip Sarkar, a healthy 51 year old Vascular Surgeon from Virgina. In 2001, Dr. Sarkar found himself undergoing emergency cardiac bypass surgery. After recovering from this near-fatal event, Dr. Sarkar turned to Ayurvedic medicine and yoga therapy as a way to improve his health. Retired from his private medical practice, Dr. Sarkar is now a yoga teacher and clinical researcher focusing on yoga’s many life-saving benefits.

“What I’ve found through studying yoga therapy is that people who have a daily practice have effortlessly and automatically changed their lifestyle. They eat better, sleep better, their lifestyle is more regulated,” says Dr. Sarkar, who also serves as chairman of the School of Integrative Medicine at Taksha University in Hampton, Virginia.

I know it is very overwhelming to know where to even begin understanding all the various yoga forms. Figuring out which form of yoga you jive with comes from experiencing the various types. But the health benefits and mental reprieve of any of the asanas is unmistakable. This article will help answer some of those questions and explain the incredible health benefits of establishing a regular yoga practice.

Benefits of Yoga:

Improves cardiovascular health.  “Hypertension is due to a constriction of blood vessels, and heart disease is due to blockage in the coronary arteries. When relaxation sets in, yoga therapy relaxes blood vessels and reduces blood pressure while increasing the blood flow to the heart muscle.” A study published in the journal Diabetology & Metabolic Syndrome showed researchers followed 182 middle-aged Chinese adults who suffered from metabolic syndrome who practiced yoga for a year. The conclusion was lower blood pressure and increased weight loss.

Improves muscular pain. Postures are the backbone of yoga. “Herniated discs and spinal stenosis don’t cause pain. They cause an irritation of a nerve which cause a contraction of the muscle. The muscle tightness or spasm then causes the pain. In yoga therapy, when you hold a pose, your muscles contract and then slowly relax as you breath in and out. When relaxation sets in, back pain starts to go away,” says Dr. Sarkar.

Improves cognitive function.  “Focused breath equals maximizing oxygenation and movement increases blood flow to brain and body,” says registered nurse Graham McDougall Jr., Ph.D., the lead researcher of the report published in the Journal of Neuroscience Nursing. Participants of the study saw significant gains memory performance and fewer depressive symptoms.

Regulates blood sugar. “The practice of yoga increases your digestive fire called agni,” Sarkar says. “So the yogic way of looking at diabetes is that the body cannot digest sugar, which is why blood-sugar levels are high. If you can improve your digestion, you can improve your blood sugar, which is great for both diabetes prevention and control,” he says. A new study published in the Journal of Clinical and Diagnostic Research showed 30 males with Type 2 diabetes who practiced yoga for six months saw a significant decrease in their blood glucose levels.

Controls stress and anxiety. There is nothing like visiting a yoga studio filled with low dim lighting, fragrant aroma of lavender and mood music to calm even the most stressed out nerves.  A report presented at the Anxiety and Depression Association of America (ADAA) Conference 2015 linked yoga to lowering levels of cortisol, especially in women at risk for mental health problems. In the study of 52 women, ages 25 to 45, who had mildly elevated anxiety, moderate depression or high stress, those who performed Bikram twice a week felt better, looked better and had better control over their anxiety.

Decreases depression. In the Indian Journal of Palliative Care, breast cancer patients who practiced 60 minutes of yoga daily over a 24-week period, which included surgery and radiotherapy or chemotherapy reported a significant improvement in depressive symptoms compared to the non-yoga group.

Decreases risk of cancer.  “If cancer runs in your family, you may want to pick up a regular yoga practice, which has shown to prevent the genetic mutation from expressing,” states Dr. Sarkar. A study published last January in Journal of Clinical Oncology found that performing yoga twice a week for as little as three months could lower inflammation, boost energy, and lift the mood of female cancer patients.

Improves self-esteem. In a study from Brazil published in Complementary Therapies in Clinical Practice, university students reported improvement in self-control, self-perception, well-being, body awareness, balance, mind-body and reflexivity. “The word yoga itself means union. It unites your mind, body and spirit. During yoga practice, we inhale positive emotions and exhale negative emotions,” explains Sarkar.

Promotes a healthy and long life. A study published in The Journal of Alternative and Complementary Medicine analyzed the effects that 90 days of yoga had on an obese 31-year-old man. The results showed dramatic reduction in oxidative stress hormones and inflammation, which goes a long way in preventing life -long diseases.

Helps control hormones. Who wouldn’t feel relaxed in Savasana? Conscious breathing helps regulate cortisol balance which helps maintain estrogen-progesterone-thyroid homeostasis.

The benefits continue to span miles long. I will be the first to admit that it took me a couple of months complaining and whining through class to realize what I had been missing all of these years.

Go outside of your comfort zone! Experience the wonder of conscious breathing. Experience the steadiness of mind-body alignment. Above all, experience the truly miraculous gifts yoga can bring into your life!

Namaste

Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on healthy eating habits and achieving and maintaining OPTIMAL health,  CONTACT our office today to schedule your appointment. You can also learn more by following Dr. Raman on FacebookTwitterLinkedIn and Pinterest.