According to the CDC, someone has a heart attack every 40 seconds while one dies every 36 seconds. Coronary artery disease, caused by arterial inflammation and plaque deposits, is the number one cause of heart disease in the United States.
It is so important to take heart health seriously. The greatest risks for coronary artery disease are obesity, significant tobacco and alcohol use, sedentary lifestyle, consuming a diet of processed foods and living in a chronic state of stress. These are the stereotypical images we see in doctor’s offices, magazine covers, pharmaceutical advertisements and even people in our own lives. We are all at risk and we must work to minimize those chances.
While we can’t prevent everything, we can at least try!
The disease process begins with microscopic cellular damage. We may often have no symptoms or mild symptoms, which we will likely dismiss as a nuance. However, as the damage becomes more intensified, the symptoms become more pronounced until we can no longer ignore it. Given the great mechanism of the human body’s ability to heal and regenerate, many diseases can be brought under control and even reversed. But why wait and get to the point of damage control?
February is all about the heart! The heart of Valentine and the heart of YOU!
Making good lifestyle choices has been engrained into our psyche. It is not enough to know that it is important. We must know WHY it is important. Understanding what is happening on a molecular level will make being disciplined in our day to day living a bit easier.
Let’s talk about some of the ways we can minimize our risks of heart disease.
- Physical activity. According to numerous NIH studies, exercising consistently lowered LDL (bad cholesterol) and increased HDL (good cholesterol) levels. Another study showed regular exercise at a moderate intensity decreased platelet aggregation thereby decreasing the risk of clotting. An active lifestyle also aids in vascular remodeling and angiogenesis. This phenomenon allows for greater blood perfusion to all tissues and organs while decreasing the chances of ischemia. Some of the more commonly known benefits to exercising are lower BP, lower glucose levels, better weight control and overall reduction in cortisol. Undeniably, numerous studies and data points show a direct link between sedentary living and increased risks of heart disease. So, lace up and start moving.
- Diet. We all know processed foods are not good for us. But what exactly is happening at a cellular level with consumption of high fat foods? There is still much debate on the “perfect” heart healthy diet, and that is in part because of the varying ways crops are grown and harvested in different parts of the world. Let me explain. Our food system was once dominated by local markets with little modification to the crops. However, our modern food chains, depending on the part of the world, have fallen into the hands of government regulations as a part of a global business endeavor. This transition has led to changes in processing, packaging, and distribution of our food source. Hence the term GMO has become a household name. That is not to say that everything we put into our mouths is bad. We just need to become educated on how our food crops are grown. According to an NIH article, “a large Danish prospective cohort study of the impact of replacing saturated fats with high-GI carbohydrates found that when high-GI carbohydrates replace saturated fat, myocardial infarction (MI) risk increases 33%.” Refined carbohydrates, saturated fats, excessive sugar intake, low protein and fiber diet have been shown to increase blood sugars that can lead to diabetes. Excessive glucose in the blood stream increases the likelihood of platelet aggregation and thrombosis. While we do not need to deprive ourselves of our favorites, we must understand that daily indulgences can increase the risks. So rather than worrying about which diet is the right one, focus more on taking out the processed foods. Remember, shop local and know your crops.
- Minimize supplements. The jury is out on this one. I believe ‘less is always more’. Many ads convince us by taking multitude of ‘natural’ supplements we can ‘prevent’ diseases from occurring. Since most supplements have not been FDA approved, we do not really know how ‘pure’ the ingredients are. And what’s not to say that some of the fillers used to bind the supplements, couldn’t in some way increase our risk to the heart. I see so many patients come in with bottles and bottles and bottles of supplements in hopes of maintaining optimal health. Wouldn’t it be fantastic if that were the case? But the secret to longevity is not by putting more things into our body, it is taking things OUT. Our bodies are equipped with everything it needs to heal and reset and knows exactly what to do. Why jam the process by adding ‘extras’? Vitamin D, Magnesium, Omegas, Aspirin all have their place and do provide some protection. My concern with supplements is while it may claim to help now, what happens in five or ten or fifteen years? What if it is later proven that they do more harm than good? We do not know that. It is a calculated risk. But if we give our bodies a chance to restore and protect with its own natural mechanisms, it won’t let us down. We just need to do our part by making the right lifestyle choices. Exercise, eat clean, sleep, sleep, sleep, hydrate and decrease stress levels.
- Calm the mind. This one will take lots of practice and conscious effort. Stress causes our bodies to mount a defense against the oncoming attack. This defense triggers inflammatory chemicals to be released into the system. While these components play a vital role in protecting the immune system, it comes at a price. The cost, cellular inflammation, and DNA mutation. Translation? The start of a disease process before even a single symptom is felt! We all know what those stressors look like – not getting enough sleep, becoming physically over exerted, staying in constant states of worrying, holding onto to things that are not for us to carry. But all is not lost. Take a step back and ask yourself, ‘how did I get here’? Here – to this place of scurry, hurry and worry. Was it worth it? IS it worth it? Did it get me to where I thought I wanted to go? Or have I dug myself in deeper? My guess is the latter. It is awesome when we become aware of what we have been carrying and even more powerful when we choose to set down that burden. The inflammatory effects of stress are real people! Just because we can’t see it, doesn’t mean it won’t jump out of the closet one day. But we can lower this fury. How? By literally taking a deep breath. Begin to spend time in activities that will help lower the anger of the adrenal glands. It only takes five-seven minutes a day to do this. Try this:
—As soon as you wake up, instead of checking your social media posts, sit up in bed for few minutes with your eyes closed and envision your cells happy and joyous. Create how you want your day to look.
—Another way is when you are brushing your teeth or in the shower, choose a mantra and repeat it until you finish that activity. Some of the mantras I have created for myself, “My body is the vehicle that helps me live my dream. And I need to honor that purpose.”
“My health is important because it is through my body that I can serve others in ways they deserve.”
“When I invest in my health, I invest in living my life’s purpose.”
“Healthy living doesn’t have to be hard if I choose to live in simplicity.”
You get the point. These are just some I play around with. Some days, affirmations occur on the spot. Just go with it. We must not underestimate the power of the spoken word and its effects on the cells which will rise up and match those healing intentions.
—Meditation, Tai-Chi, Yoga, Pranayama, Essential Oils are some simple resources that can be utilized. However you choose to focus on you, just choose wisely and lovingly.
Writing this blog was a bit of a challenge because I wanted to include just enough data to convince you and me why we should be doing a better job of taking care of our health without sounding like a medical journal regurgitating volumes of stats and case studies.
With every article I write, I always learn something new. But this month was different. This month, I was inspired.
Reading the extensive NIH studies and the concluding data, I was utterly astonished as to just HOW much our simple choices can make a profound difference, good and bad. I have become inspired to be a bit more conscious of my choices and not take for granted every heartbeat.
While we can’t prevent everything, we can at least try.
Happy Heart Month to you all!
Eight months into 2020, Covid has become a household name. However we cannot forget the other virus that visits us every winter, Influenza A & B.
Public health officials have been warning us since March that this winter will be the year of the double virus whammy, but what does this mean for us and how can we keep ourselves safe and healthy?
Strong theories suggest because of increased compliance with mask wearing, social distancing and aggressive hand washing, this flu season could be one of the lowest infectious years. It makes sense, but we shouldn’t take anything for granted.
As most of you who know me know, I believe in minimizing supplements and medications and would rather allow the body’s natural defenses to protect us.
So, let’s talk about some natural ways we can raise and maintain our immune system this winter season.
- Eliminate processed foods. Excessive intake of sugar and other processed foods triggers inflammatory chemicals, such as cytokines and IL-1, Tumor Necrosis Factor. Overtime, this signals a sense of false-alarm in the body and lowers the body’s response to be able to launch a defense against infections. Processed foods also cause a decrease in the white blood cells needed for optimal immune system. Studies have also shown that a diet high in sugar and salt can cause vaccines to be less effective. This is why maintaining a fresh, clean and whole diet is imperative.
- Hydration. Our immune system is highly dependent on nutrients in our blood stream and water is the most important nutrient. Staying well hydrated is also very important for detoxification pathways, increasing lymphatic drainage and clearing out any foreign invaders. Dehydration can contribute to muscle tension, headaches, low serotonin production and digestive issues. I recommend drinking ½-1 oz/ pound body weight. Increased and more strenuous activities will require a higher intake. For example, someone weighing 150lb requires a minimum of 75 oz/day. If plain water is not your jive, try sprucing it up with fresh fruits, lemon, ginger, mint or your choice of flavorings. If the day gets away from you and you find it difficult to get in your quota, try setting an alarm every 20-30minutes as a reminder. It will make a big difference for your immune system.
- Sleep. Our immune system releases proteins called cytokines. These cytokines are needed to help keep us healthy. Sleep deprivation causes a decrease in the release of cytokines as well as a decrease in infection fighting antibodies. I cannot emphasize how crucial sleep is for our overall well-being. Sleep requires discipline. Make an effort to shut down all electronic devices one hour before bedtime. Wind down with soothing instrumental music and maybe a warm cup of decaf tea or your favorite non-alcoholic beverage. Take five minutes to write in your gratitude journal or just close your eyes and enjoy the flow of your breath. As simple as all of these may seem, they are the most powerful tools we have. And we each have it in abundance.
- Don’t worry. Be happy. Life is a canvas of stress. That won’t change. But how we react to can. Acute or chronic stress raises cortisol levels which decreases our abilities to fight off foreign antigens. Stress also inhibits the body to mount an immune response by decreasing the production of lymphocytes. Of course there are things in life that require our constant attention and can lead us into a path of uncertainty and fear. Remaining on this path will only takes us into a pit of disease and poor quality of life. Best way to neutralize the effects of stress is to identify which coping mechanisms help you BEFORE stressors arise. Do you feel happy after a five mile run? Do you forget your troubles after laughing to your favorite sitcom or movie? Does reaching out to your BFF put a smile on your face at the end of the conversation? Or can sitting in silence bring you the peace and calm that is needed? Go on the offense before needing to get defensive.
- Essential oils. Health care providers are beginning to incorporate more holistic options into the treatment plan. While much research is still needed and ongoing, the NIH in December 2019 stated, “Certain plants possess immunomodulatory properties exerting effects on various parts of the immune system on both cellular and molecular levels: T cells and other immune effector cells, cytokine, and antibody production.” There are of course many variables that need to be factored in when choosing the correct oils. We must understand the quality control and extraction process of the company. The plant from which the oils are extracted must be from a reliable healthy source. Understanding the compression process of the oils must retain its natural concentration and properties. Preliminary studies show certain plants target certain parts of the immune system. Although essential oils shouldn’t be a replacement for medical care, it can be a topic of conversation with your physician. Many of you may know, I am recovering from Covid. Not knowing what to expect, I spent two weeks in isolation waiting to see what the day would bring. In May of this year, my daughter got me to try Essential Oils for various conditions, just to see what the hype was all about. During my two weeks with Covid, I thought this would be a good time to test out how effective these oils can really be. I used them in various ways (diffused, topically applied, drops in my water, etc.) and much to my surprise, it offered symptomatic relief for each of my symptoms. I only needed to take Tylenol one time in the entire 14 days. Essential oils may not be for everyone and they are not to be used as a substitution for your prescription medications unless discussed at length with your physician, but I do believe this is another resource to natural holistic support.
Whether you follow one or all of these tips, remember WE WILL get through this. We must be diligent, alert, patient and considerate. We are not only protecting our own health, but also the health of every single person.
Please stay safe. Please stay healthy – and know all will be ok.
It’s likely that you or someone you know has been affected by breast cancer. Studies indicate that 1 in 8 women will be diagnosed with breast cancer in their lifetime. This staggering number makes breast cancer the second leading cause of death among women, and an important reason to pay attention to your breast health, not just in October…but every day of the year.
Women spend a great deal of time tending to the needs of others. Whether you work full time or are a stay-at-home-mom, there’s always something that needs your attention. If a child or family member gets sick, women are usually on the front lines, ready to take action and care for a loved one in need. If the PTA calls asking for an extra two-dozen cupcakes for an upcoming fundraiser, or your boss needs you to attend an after-hours event with a new client, it’s often difficult to “just say no”. Always with good intentions, women end up neglecting their own health and any warning signs that may go along with an illness because they are helping others. It’s important to know, breast cancer does have a higher success rate for a cure when caught early, so awareness is the first step to a healthy, cancer-free you.
It’s still unknown why people develop breast cancer, however experts do know that breast cancer occurs when cells start to develop abnormally. Dividing more quickly than healthy cells, a “lump” can form within the breast tissue, lymph nodes or other parts of your body. Although it’s more common for women to develop breast cancer, it can affect men as well. Obesity, age, sedentary life, and a family history of breast cancer increase the risk for developing breast cancer. More recently, it’s been discovered that certain genetic gene mutations such as BRCA1 and BRCA2 also increases likelihood. Unfortunately these same genes can also increase the risk of other cancers, such as ovarian cancer.
Genetic testing may be considered if there’s a family history of breast cancer. Simple blood or saliva tests are used to identify any inherited mutations in BRCA or other genes.
Because a new lump or mass is the most common sign of breast cancer, it’s important to be aware of changes to your body. Regular mammogram screenings have decreased the number of advanced breast cancers, making it an important appointment to make when scheduling your well visits. Fifteen percent of breast cancers cannot be detected on mammograms, making self-exams another key component of your wellness routine.
Other breast cancer symptoms to watch for include breast size changes, swelling, skin irritation, breast or nipple pain, or inverted nipples, puckering of the breast skin or discharge from the breasts that is not related to child rearing. Breast cancer treatment has come a long way as more and more research and funds are invested into identifying the cause of breast cancer. As women are becoming more in tune with their bodies, they are learning the importance of putting themselves first.
It’s important to take your health seriously, and scheduling regular well visits offers optimum health benefits that aren’t just essential for your quality of life, but for your family as well.
Dr. Raman’s Concierge Medical Practice is focused on caring for each patient’s individual needs with comprehensive, individualized treatment options and health programs.
Six weeks have passed since ringing in the New Year with all of those promising resolutions to get healthy. We set our intentions and march forward to sign up for those “unbeatable” gym specials. However, Old Man Winter can get in the way of leaving the house so we can keep up with those promising resolutions.
Whatever the reason that kept you from using that newly minted membership card, look no further. Here are my suggestions on ways to stay active without having to leave your home.
The benefits of incorporating resistance training far surpasses hours on a cardio machine. Resistance bands have become one of my absolute favorite tools to have. The versatility as well as the safety and ease of use are suitable to almost all fitness levels.
Bands are available online or at any retail store. Depending on the brand, prices can range from $5-$30+, a very worthwhile investment.
If you have any medical concerns that may preclude you from exercising, be sure to discuss it with your physician before beginning any exercise regimen.
My Band Resistant Workout: Recommend 3x/week
Warm-up: 7 minutes
Block 1: Repeat 2x rounds. Tie band around a sturdy structure so that both ends are available to hold. (ie a wall pillar, couch leg, a tree etc)
- Band squats. Extend arms straight holding on to end of the band, squat, one sec pause at the bottom and then stand. Repeat 15x reps.
- Alternating lunges. Extend arms straight holding on to end of band, alternate reverse lunges
Repeat 15x reps each side.
- Squat jack. Extend arms straight holding on to end of the band, sit low in a squat and begin jumping jacks. Repeat 30x low squat jack.
Cardio: 2 minutes high knees
Block 2: Repeat 2x rounds. Free up band from structure.
- Lateral pulldown. Hold band in the center with approximately 12 inches between each hand, then raise band overhead and while pulling down to chest, pull the bands apart. Stop mid chest and slowly extend back overhead. Repeat 15x reps.
- Bicep curls. With hands in same position as 1st exercise, rest the hands on the thighs palms facing up. Next, create tension on the band by pulling it apart in opposite direction as you flex the elbows to the foreheard. Lower back down slowly. Repeat 15x reps.
- Chest pull aparts. Keeping band at chest level, begin pulling the band in opposite directions to outside of chest, 3 sec pause, slowly return to center. Repeat 15x reps.
Cardio: 2 minutes run in place
Cool down/Stretch: 7 minutes.
This format is only a starting point to get you motivated to stay focused on your health. There are any number of resources (online videos, books or magazines, personal trainers) that maybe utilized to take these few exercises and transform them into a consistent way of life, no matter what the outside circumstance maybe.
Be greater than your excuses!
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.
Fatigue. It is something that plagues us more often than it should, and stands before us in ways and reasons we least expect. Tiredness is an all-encompassing umbrella of symptoms we use when we don’t know what is wrong with us. Some common things we tell ourselves typically are:
* I’m getting older.
*Work is getting the best of me.
*Maybe this is how life is supposed to be.
Let’s get real and talk about it. Not just chalk it up to “this is how life is.” So before filling that next prescription, or reaching for caffeine, let’s look at some causes.
- Hormonal imbalances. The female cycle begins entering peri-menopause around the age of 35 as it prepares to head into menopause. The fluctuating and many times irrational hormonal swings disrupt the adrenal, thyroid and insulin metabolism. This then causes an imbalance in the hormonal ecosystem. Similarly, declining testosterone levels in men results in hormonal fatigue. Pay attention and make note of any symptoms. While blood work doesn’t always confirm hormonal shifts, the body can clue us in on the upcoming changes.
- Food sensitivities. Just like with environmental allergies, the attack on our GI tract triggers an immunomodulated response via the mast cells. When the body is exposed to foods that it may be sensitive too, histamine is released causing a catalyst of inflammation. If you experience itchy skin, rashes, joint swelling, sudden depressive symptoms for no reason, headaches, runny nose, itchy eyes, etc, instead of checking the mold count, start looking in your pantry as to what might be causing it. Many times the tiredness we are experiencing starts in our own kitchen. Assume everything and anything is causing it, UNTIL you prove it othewise.
- Change in prescription manufacturers. This can be an entire blog by itself. In my 20 years of practice, I have never seen more symptoms arising from the very treatment that was designed to help the initial complaint. Regulations for quality control of medications that enter the U.S. are expected to maintain a level of “purity.” A single generic medication can be manufactured by multiple different companies. If you notice your medications look different from month to month, look at the label for the manufacturer name. All prescription labels will have either MFG or NDC#. The NDC# is the number given to each manufacture company. While the same generic medication you have been taking for years, now looks different, that very well could be exactly what is leading to more time spent on the couch. I advise all of my patients to keep a log of every single medication, the manufacturer, the appearance of the medicine, date filled and any corresponding symptoms. Having all the information in one table helps rule out a simple manufacturer change as a source. So before adding another thing to help you feel better, take out the possible offenders.
- Supplements. Since when did we need to start taking so many extras to slow down aging? Generations before us only needed what nature provided to live. So what has changed that we now require a pill box to keep our supplements straight? That is right, we don’t! First of all, ask your body what it is lacking that only replenishing with external sources will help. Next, check those levels. If levels are low, find out why they are low before adding another to the list. Most of the supplements we consume are not even necessary. Bring the body back to basics. Bring it into its natural healing. The fillers, binders, preservatives, and other chemicals dilute the active component. So we are again intoxicating our system with sources that is worsening the very symptom we thought was improving.
- Movement. It’s such a catch 22. We are so tired, we become sedentary. By being sedentary, we are adding to the fatigue. So how to stop this hamster wheel? Simple. Take the first step. Being inactive causes more than just a few lazy days. Studies have shown limited activity increases risk of cancers, heart disease, diabetes, auto-immune diseases and so on. You don’t have to go run a marathon. But you do have to lace up those shoes and take one step. One step will lead to two, and then three and then before you know it, your life will transform into a haven of energy and healing. I have friends who I have encouraged to get active, but they resist. I have better luck getting them to the gynecologist! I tell them this very same thing. At some point in each of our lives, we are ALL going to have to climb this mountain. It is inevitable. It is better to climb it now when it is not that steep and you have more people on your team to give you a hand up. The longer you wait, the harder it becomes and the lonelier it feels. May as well do it while you can. Work smarter! Not harder!
- Poor sleep. This seems obvious but I am going to bring it to you from an unconventional angle. YOU CANNOT CATCH UP ON SLEEP! We sleep so the human vehicle is able to” pull into the gas station” and fuel up and be ready to go the next day. If we compromise on our sleep, the body is expected to operate like it was on a full tank of gas but only half full. The great human machine’s only purpose is to keep us alive and operating. If it runs low on fuel, it pulls its resources from the hormones. Ahhhh……now you get it……..another way your hormones are affected!! You can’t expect the body to guzzle down a full tank so it can “catch up.” Just the same, each night we compromise on our sleep, is another opportunity lost. Turn off the screen and restore your life.
Fatigue is not some rare disease that we are trying to discover. It is an everyday symptom that is often times self-induced, knowingly or unknowingly.
Heal the body by taking things out. Remove the strangulation from gimmicky health promises. Escape the trap of fearing something is wrong with you. Allow this glorious physical existence to talk with you. Everything you need to know and hear is being conveyed to you. The human body has an enormous unimaginable ability to heal. Look 365 degrees in every direction and you will see that you have the ultimate power to discover and accept exactly what you need to live an optimal, healthy and flourished life!
Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on natural ways to relieve stress, CONTACT our office today to schedule your appointment.
It 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.
- 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.
- 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.
- 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?
- 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.
- 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!
For more information on natural ways to relieve stress, CONTACT our office today to schedule your appointment.
I 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)
- 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
- 1/2 tsp Ground Turmeric (Haldi powder)
- 1/2 tsp Cayenne or Red Chili powder
- 1/2 tsp Garam Masala
- 1 tsp Salt
Whole Spices (available at any Indian grocery store)
- 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.
- Once the whole spices start to sizzle and sputter, add the green chili, onion, ginger and garlic. Sauté until the onion becomes transparent.
- Add tomato and spices. Mix well with other ingredients. Next add the potatoes and mixed vegetables. Mix until everything is blended.
- Add the rice and water. Mix well. Close the lid with vent in sealing position.
- Change the InstaPot to MANUAL for 4 minutes/high pressure.
- 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.
- 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!
For more information on natural ways to relieve stress, CONTACT our office today to schedule your appointment.
There is no way around it. We love our sugar fix. Americans on average consume 20 tsp of sugar a day. A 12 ounce can of regular soda holds 39 gm of sugar, that’s 10-12 tsp of pure toxins. So do artificial sweeteners offer another healthier option?
Artificial sweeteners are often times called “intense sweeteners” because they are often sweeter than natural sugar.
The FDA has approved five artificial sweeteners:
- Acesulfame potassium (Sunett)
- Aspartame (NutraSweet or Equal)
- Sucralose (Splenda)
- D-Tagatose (Sugaree)
- Saccharin (Sweet ‘N Low)
These chemicals are found not only in carbonated beverages, but also in baked goods, canned products, candy, powdered mixes, sports drinks, jams and jellies.
Another sweetener, stevia, an herbal sweetening ingredient used in food and beverages by South American natives for many centuries and in Japan since the mid-1970s. According to Ray Sahelian, MD, author of The Stevia Cookbook, “There are no indications at this point from any source that stevia has shown toxicity in humans. Although further research is warranted.”
Because stevia is not FDA-approved, it can only be sold as a dietary supplement and not an artificial sweetener.
Although sweeteners have zero calories compared to their counterpart sugar, they are not the easy go to answer for reducing calories.
According to Dr. David Ludwig, an obesity and weight-loss specialist at Harvard-affiliated Boston Children’s Hospital, “non-nutritive sweeteners are far more potent than table sugar and high-fructose corn syrup. A miniscule amount produces a sweet taste comparable to that of sugar, without comparable calories. Overstimulation of sugar receptors from frequent use of these hyper-intense sweeteners may limit tolerance for more complex tastes.”
A San Antonio Heart Study showed those who drank more than 21 diet drinks per week were twice as likely to become overweight or obese as people who didn’t drink diet soda.
To further that point, animal studies suggest that artificial sweeteners may be addictive. In studies of rats who were exposed to cocaine, then given a choice between intravenous cocaine or oral saccharine, most chose saccharin.
According to an article from health.harvard.edu, the results from a Multiethnic Study of Atherosclerosis proved daily consumption of diet drinks was associated with a 36% greater risk for metabolic syndrome and a 67% increased risk for type 2 diabetes.
“Sugar-containing foods in their natural form, whole fruit, for example, tend to be highly nutritious—nutrient-dense, high in fiber, and low in glycemic load. On the other hand, refined, concentrated sugar consumed in large amounts rapidly increases blood glucose and insulin levels, increases triglycerides, inflammatory mediators and oxygen radicals, and with them, the risk for diabetes, cardiovascular disease and other chronic illnesses,” Dr. Ludwig explains.
There doesn’t need to be compelling evidence or research to convince us that by putting unnatural chemicals any good can come of it. With the urge to satisfy our palate, toxins are leeching into the foundation of our ecosystem destroying the very purpose of healthy existence.
Stop the sugar cravings by stopping what is causing them in the first place: sugar and sugar substitutes!
Dr. Raman’s Concierge Medical Practice is focused on caring for each person as a whole, not just a list of symptoms. Our office is committed to helping our patients stay well and maintain good health rather than treating patients only after they become ill.
We 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.
- Carbohydrates: This includes starch, sugar and fiber. When eaten in moderation, carbohydrates are broken down to fuel metabolism.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
It 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.