Posts Tagged ‘fatigue’

Perimenopause To Menopause: Important Things to Know

Perimenopause To MenopauseThe human body changes over time, both externally and internally. Hormones are one of the body’s great regulators and both men and women experience hormonal fluctuations throughout their lives.

For women, the transition through perimenopause to menopause is a time of major hormonal fluctuation. The phases are often confused with each other, but true menopause is when a woman has not menstruated for a full year. Perimenopause is the phase leading to menopause and lasts an average of four years, although it can range from a few months to 10 years. A woman’s body typically begins to start the perimenopause process at age 35.

Perimenopause

Perimenopause usually begins between the age of 35 and 50 when the ovaries begin to produce less estrogen. The imbalance of estrogen and progesterone often results in missed periods as well as side effects like hot flashes (the most common side effect of perimenopause), fatigue or low energy, difficulty sleeping, decreased libido and what some women call “PMS plus” —instances when pre-menstrual side effects worsen.

Like many transitions, perimenopause can be physically and emotionally challenging. There is no quick fix for troublesome side effects but many women find relief in lifestyle changes that improve overall health, including:

  • Adding moderate exercise to your daily schedule
  • Improving nutrition
  • Avoiding smoking and alcohol
  • Reducing stress
  • Increasing water intake
  • Practicing good sleep hygiene

Hormone replacement therapy (HRT) and bioidentical hormone therapy (BHT) provide side effect relief for some women. These therapies help balance hormone levels that vary throughout perimenopause. However, using hormones to control symptoms are NOT mandatory. The first question to ask is, “how much do my symptoms affect my daily life?” And if the answer is not at all, then no hormones are needed at that time. The fluctuations of the hormones are like the waves of the oceans. Symptoms are variable depending on lifestyle habits, stress during that particular period in your life, weight loss or weight gain, climate and weather changes and Mother Nature.

Menopause

Even though menopause is the official ending of your menstrual periods, the hormone fluctuations that created side effects during perimenopause are still occurring, meaning that some perimenopause symptoms may remain (or return) and new side effects could appear during menopause.

Once women reach menopause they are at greater risk for developing osteoporosis, a disease that weakens bones. The post-menopausal drop in estrogen is directly related to loss of bone mass. Because there are no symptoms of bone loss, it’s often only after a bone-related injury that the presence of osteoporosis is discovered. Bone mineral density tests (BMD) are x-rays that measure bone density. Screening should begin if you have any of the following risk factors or at the cessation of the menstrual cycle. The following puts you at a higher risk of developing osteopenia or osteoporosis:

  • Advanced age
  • Your race – Caucasians and Asians have a higher prevalence of osteoporosis
  • Family history of osteoporosis
  • Body frame – people with petite frames can have a higher risk because they often have less bone mass to begin with.

Likewise, your doctor can offer osteoporosis treatment and prevention suggestions which may include:

  • Eating foods high in calcium
  • Calcium and vitamin D supplements
  • Bone density medications
  • Estrogen therapy
  • Exercise, especially weight bearing exercise
  • Medically Supervised Weight Management
  • Avoiding smoking and alcohol

Health Care Options for Perimenopause and Menopause

Perhaps one of the most important things to know about perimenopause and menopause is that you aren’t alone. Approximately three million women transition to menopause every year and there are abundant health care options for both phases. Each woman will enter this phase in her life. During these transition years, remember that these symptoms are not forever. Your doctor can help get you through the storm, by teaching you to dance in the rain.

Certainly the scope of this topic is much more in depth and much more individualized than can be covered here. Knowing that the greatest years of your life don’t have to be the darkest days, lends hope for every woman to reclaim her body.

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.

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. More than 80% of people find the holidays to be a very stressful time, but what what are some ways to manage holiday stress without resorting to medication?

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.

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.

Colon Cancer Screening – Don’t Put It Off

Colon Cancer ScreeningIn the world of camera crazy selfies, the one picture that could be life saving is that selfie of the colon. Colon cancer screening is never something you should put off.

Ahhh yes, mentioning anything about that 5 foot luminous tube that weaves itself around the core of our essence makes us want to run in the opposite direction. Don’t!

The colon is VITAL to maintaining homeostasis and overall balance.

The colon absorbs essential vitamins, salts, nutrients, and water that gives us our good health. However any disruption is this function causes toxins to be absorbed back into the blood stream rather than expelling them. The reversal of this pathway leads to not only GI complaints, but also systemic symptoms. Examples include, fatigue, skin changes, hormonal imbalances, sleep issues, depression, hair loss, weight gain, weight loss, and headaches.

Over one hundred trillion microorganisms (bacteria) reside in the colon. There are more microorganisms in the colon than are contained within the skin, heart, bone, brain, and the rest of the body’s cells combined. A proper balance of healthy bacteria must be maintained inside the colon to avoid being constantly plagued with digestive ailments.

Since we live in a world where processed food is a staple, it is no surprise we are being plagued with continuous health ailments. The impurity of our diet has led to an epidemic of persistent illnesses. Also, the overuse of antibiotics has resulted in a paradigm shift of our normal gut flora. The overwhelming force of trauma of both of these habits has made it difficult for the colon to withstand any level of normalcy.

The sharp rise in obesity, ADHD, adult and children’s cancer, diabetes, heart disease and other health conditions, must leave us wondering, why? What are we doing wrong?

Once again, the answers lie in the lumen of our GI tract. This is exactly why you SHOULD NOT avoid your colon cancer screening.

Taking care of our gut health is not optional, it is vital. 

How can we do that when we constantly feel like we are swimming against the current?

Here are a few simple ideas:

  1. Eliminate sugar. “On the high sugar diet mouth-to-anus transit time was significantly prolonged, despite a shortened mouth-to-cecum transit time. The fecal concentration of total bile acids and the fecal concentration of secondary bile acids increased significantly. Diet affected neither the serum bile acid pattern nor the concentration. Breath hydrogen tests showed significantly enhanced H2 production on the high sugar diet. We conclude that the quantity of refined sugar in the diet can significantly influence gut function and the composition of bowel contents”. (Gut. 1991 Apr; 32(4): 367–371.)
  2. Increase water intake. Water helps break down food and improves waste transit and elimination. It also enhances vitamin and nutrient absorption and helps maintain a balanced pH in the gut.
  3. Listen to your “Gut”.  Whether the symptoms are of GI origin or systemic, it is important to have the gut evaluated in its entirety. A GI work up may include:
    a). Evaluation for food allergies,
    b.) Hydrogen breath test for bacterial overgrowth,
    c.) Celiac disease,
    d.) Stool sample for fungal or bacterial infection.
    e.) Upper Endoscopy for reflux, hernias, erosions etc.
    f.) Colonoscopy for polyps, cancer, Crohn’s, Ulcerative Colitis, generalized colitis etc.
    This is by no means a complete list. It only outlines different ways of getting into the GI tract. It is imperative not to ignore the body’s communication with us.
  4. Probiotics. These are the “good” guys that have come to save the day. Packaged and labeled under many different disguises, it is hard to know which one is the right one. Before starting down the road of pill-popping, first find the cause of the symptoms. Once identified, then reach for these microbes.

Many of us ignore the warning signs because we may feel it is “gross” or “embarrassing.” Physicians and specialists are highly skilled and trained in the area of Gastroenterology. There is nothing there we have not seen or experienced before.

Health is #1 priority. By allowing toxins to continue to reside in the seat of our solar plexus, we continue to live in a toxic environment.

Would we let toxic individuals stay in our home? Then why are we doing it to our OWN self?

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.

Your Guide to a Gluten-Free Lifestyle

Gluten-Free LifestyleDoes maintaining a gluten-free lifestyle measure up to the promised hype of feeling better? That’s the million dollar question. Let’s take a look at this more closely and recap what we already know about gluten.

Gluten is a composite of storage proteins found in wheat, barley, rye, and oat. It gives elasticity to dough, helps it rise, keeps its shape and gives food a chewy texture. But here are a few reasons why gluten has earned a bad rap:

Gut Inflammation. The proteins in wheat are gut irritants which dig into the lining of the gut wall, causing amylase trypsin inhibitors to provoke an inflammatory immune response.

Increased Intestinal Permeability. The gut is a patrol system that regulates which nutrients may enter and which may not. Inflammation in the gut caused by gluten halts that process of control. It loosens the junctions between cells in the gut wall so too much stuff can pass through. Hence the name of “leaky gut.” This leak is thought to be the number one contributing factor to developing autoimmune disease.

Vulnerability to Gut Autoimmunity. Gliadin is a component of gluten and once it enters the system, the problems begin. The exposure to gliadin causes one’s body to form antibodies against its own tissue, thereby creating an avalanche of toxins. Gluten-related inflammation may also be a factor in the development of Crohn’s Disease.

Autoimmune Reactions. Studies have found wheat exposure might be causing autoimmune issues even without evidence of celiac disease. With the abundance of GMO’s, there have been an exponential surge of autoimmune disorders thought in part due to the toxic effects of gluten.

Symptoms of gluten sensitivity can vary. Some common ones include:

  • Fatigue
  • Mood changes
  • GI issues
  • Poor sleep
  • Rash (Dermatitis Herpatiformis is specific to gluten)
  • Hormone dysregulation
  • Hair loss
  • Weight changes
  • Joint/muscle pain/swelling

If these are reasons enough to make you want to consider cutting back on gluten, here are steps you can take to make the process a little easier.

  1. Get educated. There is nothing more empowering than understanding exactly why you are choosing this path. When I first began my gluten free journey it was not by choice, but out of necessity. I was one of the few that experienced all 10 of the above symptoms. It was daunting and overwhelming. I simplified the process by reading. A great way to start is with the book “Wheat Belly” by Dr. William Davis. Dr. Davis takes you through the history of how gluten has become toxic to our system. Sit with the information and absorb the rationale of why maintaining a gluten-free diet can be life-saving.
  2. Make a list of the foods your currently eat. Rather than trying to figure out which foods do or do not have gluten, start by streamlining and looking at your own diet. Make a list of all the foods and ingredients you eat on a regular basis. Then begin researching that specific food. Remember –  gluten is not listed as an ingredient. It is a protein! You won’t find it on the label. You will learn over time how gluten is disguised in various forms.
  3. Start slowly. Don’t expect yourself to change overnight. It is not safe for the body, nor is it healthy. Start by decreasing a certain percentage of what you are currently eating. For example, eat only one slice of bread with your sandwich rather than two. This small change can make a significant impact. Remember, gluten is inflammatory. As you decrease your intake of gluten, body inflammation also diminishes. This will result in decreased cravings and an overall decrease in inflammation.
  4. Limit the gluten-free foods. While reaching for gluten-free cookies is nice when you need that sugar fix, gluten-free products are filled with other ingredients and chemicals that are not good for us. In August 2013, the FDA issued a final rule, effective August 2014, that defined the term “gluten-free” for voluntary use in the labeling of foods as meaning that the amount of gluten contained in the food is below 20 parts per million. This means only a small portion of the food needs to be gluten-free to earn that label. It very well could be that the other portion in the food is not. If you wouldn’t eat a regular cookie, then you shouldn’t be eating a gluten-free one. Indulgences are ok as long as they remain on that special occasion.
  5. Clear out expectations. Lose the idea that going gluten-free will be the “IT” weight loss miracle. Because it is not! If you lose weight from removing gluten, it is because you are caliberating your metabolism. While weight loss may be an added benefit, the real reward is overall health. When the body is balanced and brought to its natural homeostasis, everything will be in perfect working order, including the weight. Don’t chase the weight loss. Allow it to present itself to you along with all of the other great benefits!

Gluten-free eating is truly not the next fad. There are many, and more to come, unfolding studies and evidence of benefits to living gluten free. It is not a quick fix. We didn’t get here overnight. So stay the path. Stay focused. Stay determined and above all STAY COMMITTED!

CHANGE IS COMING!

Common Ingredients You Should Avoid

Common Ingredients You Should AvoidYou know those big long words on the bottom of the food label that we can barely pronounce? Well therein those words lies the root of our suffering.

Previously, I have written extensively on the effects of gluten on the body. Now I want to dive into how some of the most frequently used chemicals in our food supply are directly responsible for our declining health.

I am frequently asked by patients to design a diet plan they can follow that will help them attain their weight loss goal. We have to remember weight is only ONE symptom among the list of many others that we experience while we unknowing ingest these palatable toxic delicacies.

I agree counting calories is still important. But if you stop and think about it, there was the low carb diet, the low fat diet, the no carb diet, the fasting diet and a whole list of other crazy diets that told you exactly what you wanted to hear. But have any of them worked long term?

NO!!

The US continues to be the most obese nation!! What if the solution to longevity is simpler than we think? What if we look to other countries who invest government dollars to keeping their agriculture system pure so the people of that nation can live healthy, happy, long lives? What if we look within our own selves for the solution? What if utilizing the plethora of resources we have, WE find the answers?

In order for the body to heal, we must take things out of …..not overload it with more supplements and chemicals. This is going to take time. We need to have patience and persistence to preserve our sacred bodies.

Let’s take it down to the basics……the ingredients. Here are five of the most commonly used chemicals in our foods.

1. Artificial Sweeteners. Known under the brand name Equal/Nutrasweet. 

In 1965, James Schlatter, a chemist for G.D. Searle, was developing an anti-ulcer drug when he accidentally stumbled upon aspartame. Made up of aspartic acid (40%), phenylalanine (50%) and methanol (10%), aspartame is 200 times sweeter than natural sugar.

Causes:

a. “Holes” in the brains of mice by causing release of carcinogens, oxidants and free radicals,

b. Decreases serotonin levels leading to depression, schizophrenia, and seizures.

c. Increases formaldehyde concentrations which causes retinal detachment, birth defects and mutated DNA replication.

Found in: diet or sugar-free sodas, jello (and other gelatins), desserts, sugar-free gum, drink mixes, baking goods, table top sweeteners, cereal, breath mints, pudding, kool-aid, ice tea, chewable vitamins, toothpaste.

 

2. High Fructose Corn Syrup

HFCS is a highly-refined artificial sweetener and the #1 source of unwanted calories and obesity in the US. An in depth article written by  Dr. Mark Hyman refers to  research done by Barry M. Popkin, Ph.D., Professor, Department of Nutrition, University of North Carolina at Chapel Hill on the dangers of sugar-sweetened drinks. An explanation by Dr. Hyman and Dr. Popkin are as follows, “In a review of HFCS in the American Journal of Clinical Nutrition, he (Dr.Popkin) explains the mechanism by which the free fructose may contribute to obesity. Dr. Popkin states that: ‘The digestion, absorption, and metabolism of fructose differ from those of glucose. Hepatic metabolism of fructose favors de novo lipogenesis (production of fat in the liver). In addition, unlike glucose, fructose does not stimulate insulin secretion or enhance leptin production. Because insulin and leptin act as key afferent signals in the regulation of food intake and body weight (to control appetite), this suggests that dietary fructose may contribute to increased energy intake and weight gain. Furthermore, calorically sweetened beverages may enhance caloric over-consumption.’ “

Causes:

a. Increases LDL (“bad”) cholesterol levels

b. Development of diabetes and tissue damage

Found in: processed foods, bread, candy, flavored yogurts, salad dressings, canned vegetables, cereals

 

3. Monosodium Glutamate.

MSG is an amino acid used as a flavor enhancer in soups, salad dressings, chips, frozen entrees. It is known as an excitotoxin, a substance which overexcites cells to the point of damage or death.

Causes:

a.     Depression disorientation, eye damage, fatigue, headaches, and obesity.

b.     Affects neurological pathways of the brain

c.     Disengages the “I’m full” function which explains the effects of weight gain.

Found in: Chinese food (Chinese Restaurant Syndrome),snacks, chips, cookies, seasonings, most Campbell Soup products, frozen dinners and lunch meats.

 

 

4. Sodium Nitrate/Sodium Nitrite

Sodium nitrate (or sodium nitrite) is used as a preservative, coloring, and flavoring in bacon, ham, hot dogs, lunch meats, corned beef, smoked fish and other processed meats. This ingredient is highly carcinogenic once it enters the human digestive system. It forms a variety of nitrosamine compounds and affects mainly the liver and pancreas. The USDA tried to ban this additive in the 1970’s but was vetoed by food manufacturers. This chemical turns meats bright red and acts as a color fixer so old, dead meats appear fresh and vibrant.

Causes:

a.     Constricts and hardens arteries leading to heart disease

b.     Disrupts insulin regulation leading to diabetes

Found in: hotdogs, bacon, ham, lunch meat, cured meats, corned beef, smoked fish or any other type of processed meat.

 

5.  Common Food Dyes
Present as artificial colorings in processed food. Shown to contribute to behavioral problems in children and lead to a significant reduction in IQ.

Blue #1 and Blue #2 (E133)
Banned in Norway, Finland, and France. Causes chromosomal damage.
Found in: candy, cereal, soft drinks, sports drinks and pet foods.

Red dye # 3 (also Red #40 – a more current dye) (E124)
Banned in 1990 after 8 years of debate. On the market until supplies run out. Causes thyroid cancer and chromosomal damage in laboratory animals and interferes with brain-nerve transmission.
Found in: fruit cocktail, maraschino cherries, cherry pie mix, ice cream, candy, bakery products.

Yellow #6 (E110) and Yellow Tartrazine (E102)
Banned in Norway and Sweden. Increases kidney and adrenal gland tumors in laboratory animals. Causes chromosomal damage.
Found in: American cheese, macaroni and cheese, candy and carbonated beverages, lemonade.

During my research for this article, I was admittedly shocked and dumbfounded at the DEGREE of damage these few chemicals appear to cause. There are many more I came across that caused similar reactions. Appalling!  My intention for this article was not to instill fear, but rather to increase awareness of an issue I think most of us unknowingly deny. These manufacturers have done a great job in luring us into the sultry art of eating by altering everything in our human body that was once our purest essence.

Our job, TOGETHER, is to find our way back to that awesomeness which we innately hold. Together we become educated. Together we fight against toxins that have polluted our blood stream. Together we find the way out of this maze of confusion. Together we simplify what we put into our bodies. And together we heal the essence of that which is us…..the glorious human body that only wants to protect , nurture and heal us so that we may live the best life possible.

The best place to start is by being educated!!  Read those labels!

(Source: Dr. Joseph Mercola; Dr. Mark Hyman)

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 Facebook, Twitter, LinkedIn and Pinterest.