Why Self Care Should Be At The Heart Of Healthy Habits

self care“You can’t pour from an empty cup.” “You can only love others as much as you love yourself.” “You are no good to others if you are not good to yourself.”

Golden words that have never been truer. Isn’t that how it was always supposed to be? So how did we get this so wrong?

Ok. Let me stop for a moment. I am not judging anybody. But, let me be clear! By taking care of you, it doesn’t make you selfish. It doesn’t make you greedy. It doesn’t make you arrogant. It doesn’t mean you don’t care.

It just means that you respect yourself enough to do the work to become the best version of YOU. So therefor, collectively as a society, we can all become better!

It took me years to understand this, let alone accept it. I am still not sure I totally get it. But what I do know is that when self-care is first on the to-do list, the list doesn’t seem so daunting.

One of my greatest pet peeves is hearing “I don’t have time.” What do you mean you don’t have time? We all have the same 24 hours. It is how we use that precious commodity that matters. When we get stuck in the notion that time is finite, we lose ourselves in the maze of excuses. Once excuses become part of our everyday vocabulary, health, peace, joy and happiness becomes a distant dream. Then the tsunami of failing health, mental fatigue, hopelessness and desperation hits.

We all HAVE it! We breathe it 24 hours a day. It is in our faces every minute. To say we “DON’T HAVE TIME” seems like a little bit of an oxymoron.

I know! I know! I am usually not this gloom and doom, but when it comes to prioritizing self-care, I have a pretty low tolerance of hearing excuses.  Every single one of you is deserving of your “ME TIME,”  but it is up to you to seize it. The spectrum of longevity and quality of living is determined by the time and effort you put into you.

It is not a luxury! It is a necessity! Self-care is an act of lovingly giving to yourself what you deserve without judgement or guilt. The path is different for each of us. In whatever way you replenish yourself, remember why you are doing it.

While in that “ME TIME,” remember to allow the flurries of joy to arise within you.  Don’t silence it just because the task is finished or the clock tells you your time is up. Stay there. Enjoy that strange feeling, that familiar feeling from childhood when joy was all we knew and has now become a faint distant memory of adulthood. That’s where we are going. Back to that place where self-care wasn’t an option. It wasn’t something we had to choose to do. We just lived it.  And we were so much healthier because of it.

Everyone has different ways of getting back there. Take your time finding yours.

The road for me continues to be under construction. Different phases of my life have offered different opportunities and experiences to become healthier. I am learning new ways of healing while unlearning old patterned ways of destruction.

I like to keep it simple.

As many of you may know I am a Friends freak.  I watch very little, if any, TV. However,  when I see that my fuel tank is getting close to ‘E’, I will watch a couple episodes of my most favorite show! During those 60 minutes or so, I don’t worry about what has been left undone or how much time I am “wasting” in mindless glare of the screen.

For me, those few precious minutes remind me of the 20-something year old girl that is still within me and the carefree spirit she once danced through life with. That memory reminds me that no one has taken anything from me. I had just forgotten that part of me that was buried deep into the caves of other people’s expectations of me.

When I give myself permission to climb out of that burial site and allow myself to experience that joy, an internal glow of warmth takes over and it reminds me that I am enough just as I am –  and that all is ok and all will be ok.

And all of this because I gave myself 60 minutes to live, laugh and love. That feeling is what healthy living looks like.

Some of the other ways I utilize self-care in my healing are:

  1. Strength train 5-6x/wk. If one long block of time is not possible, break it up into 3x-10 minute sessions throughout the day.
  2. Meditation daily. This is a work in progress. Currently only doing it for 5-7minutes/day.
  3. Read one page out of any book.
  4. Look at my reflection in the mirror and tell myself one positive affirmation a day-OUT LOUD. This one is weird in the beginning and will take some getting used to. It is one thing to say it in your head, but it is another thing to say “You are total awesomeness” out loud. But trust me, it will change your day.
  5. Stretch for 180 seconds before bed. Notice how I didn’t say three minutes? Why? Because our thoughts will immediately tell us we don’t have time. But when we hear ‘seconds’, it is like, ‘oh, I can totally afford to take out a few seconds.’ Outsmarting the mind is the only way to recondition our engraved societal thought patterns of ‘I can’t’; ‘I don’t have time’; or the ‘go big or go home-all or none’ mentality.
  6. Every month, do ONE thing that scares you. Now why would we do something that is going to skyrocket your cortisol levels? Because when we do what we think we can’t, we realize just how capable we are and this will cause the endorphins to multiply exponentially.

As you can see, I try to keep things simple. It only takes spending a few minutes with yourself every day. Here are some other fun easy ideas:

  • Massages
  • Sports games with friends
  • At home mani-pedi
  • At home spa day
  • Diffusing essential oils
  • Sleepovers with your BFF’s-Pillow fights and all-nighter movie marathon allowed
  • Bubble baths
  • Head oil massages
  • Sidewalk chalk art

The possibility to be creative is endless. Doesn’t matter what you do. Just do it.

I used to write out complicated timelines and elaborate visions of how I was going to take the ‘best’ care of myself. They often required more time or more planning and if just one thing didn’t go according to plan that day, my whole intention was derailed. I would find myself in a fast tailspin towards mental and physical collision.

I have learned that when healing is kept simple, more space is available for us to learn, play and enjoy the experiences.

If we are patient enough, we will learn that the open grounds of life’s experiences will lead us to health and healing. When we truly begin loving ourselves and all of our perfect imperfections, we begin to love everyone around us just the same.

And that my friends, is what we call SELF-CARE.

Self-care is a mosaic of your best work: a one-of-a-kind masterpiece of infinite potential buried under the misconceptions of other people’s perceptions.

YOU DO YOU! Because there is no one else like you!

Be safe. Stay healthy.

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.

Physical vs Mental Health: How Taking Care of Your Mind Is Taking Care of Your Body And Vice Versa

Physical vs Mental HealthOh boy. Where to even start with this one? I don’t think even Steven Spielberg could have scripted something as wild as the reality of 2020!

While my goal for the monthly newsletters/blog has always been to try and bring some level of awareness that can be used for the betterment of health, this month I wanted to take the opportunity to reflect on what can only be described as the “bizarreness of 2020”.

There is nothing more I can say that hasn’t already been discussed, felt, expressed or lived.

So if you will allow me, I want to share some of my most heartfelt experiences of 2020.

With nine months of living this altered reality, and a vaccine within reach, the body has endured and persevered through days and nights of uncertainty, clinging to the belief that the morning would bring new hope and new healing to the planet.

No one would argue that it has been a relay of stress between the mind and the body, both hoping to cross the finish line just as strongly as it had started. There were those days when the physical body could no longer withstand the pressures . But, in order to keep going, it had to rely on the power of the mind and its affirmational thoughts. Then there were days when our thoughts plummeted, taking the body down with it.  As the mental and physical fatigue began to wane on our spirits, all we could do was hold onto the belief and the resilience of the healing power of the mind-body-spirit.

No doubt, our physical, mental, emotional and spiritual well-beings were tested under the pressures of uncertainties and unimaginable grief. The unforeseen force of the pandemic has led to cracks in the pillars of our foundational existence.

But it was THIS  break that helped open us up into a space that has been untouched, unseen and rarely spoken about.

That place of which I speak, is the space where healing, growing and living happens! That place where we are completely whole and perfect just as we are. It cannot be seen or understood. It can only be experienced in the flow of stillness. That place is the gift of the PRESENT MOMENT.

Our world and the life we have created has become a hamster wheel of unrealistic perfections. Yet, we jump in, with the hopes that happiness can be found in the spinning fury of life.

As tragic, heartbreaking, and devastating as 2020 has been, I wanted to go into that place of stillness and reflection to see what it was all about. I wanted to open the door I rarely even, if ever, place a hand on because I haven’t slowed down enough to even know that it exists, let alone turn the handle. So how did I do this? I consciously slowed my pace of living. I halted the unrelenting rapid fire negativity of thoughts. I told myself that breathing was good and to stop holding my breath.  I welcomed the deafening silence. I embraced the anxious feelings of the unknown. And I worked to release the ideals of perfection that I felt I had to rise up against to be deemed worthy of anything. I didn’t do this to prove something. I did it so I could know what real unconditional healing looked like. I wanted to see what was behind that door.  A door I often walked past because I was always in a hurry to get to the places where I thought joy, healing, and happiness was waiting for me in the future.

But what I had not realized was that I had already arrived at that place. It was a part of me, always has been and always will be. We live it and breathe it every second. We just didn’t realize how perfect that MOMENT in the PRESENT was.

When I could no longer keep up with the pace of unrealistic expectations, mine and others, I had no choice but to slow down, look within and open my eyes to the vastness of how beautifully the mind and body could co-exist. No competition. No hierarchy of being better than the other. The body in all of its imperfections and the mind with all of its doubts existed as one’s ying to the other’s yang.

This is exactly how life, health and happiness should be!!!

I was able to immerse myself into these profound discoveries because the Great Pandemic of 2020 allowed me the grace of time to search for another way of healing that didn’t involve yet another prescription or yet another detrimental side effect.  There had to be another way to health!

When I finally took my body and mind off of autopilot and became more present with myself, I began to truly understand that our immune systems are beautifully integrated into a circuit designed to succeed.

But when we put things into our body that “clog” the pipes – processed foods, poor sleep habits, excessive worry, lack of exercise – the system breaks down.

The answer to a balanced body and peaceful mind is not to add “more” medications, pills, diets or fads. We must clear the pipes that caused the dysfunction in the first place.

Covid has given us an opportunity to slow down life so that we can choose to spend time with ourselves and enjoy our company. We can get excited about increasing our physical activity or learning healthy cooking because we know its rewards are 1000x-fold. We can begin to understand the importance of breath control and how synonymous oxygen is with the quality of living. We can give ourselves permission to rest our bodies without feeling guilty, but still maintain good sleep hygiene. We can finally learn how to eliminate the word “unworthiness” from our vocabulary, and begin living consciously in the present with the little things so that we may once again find the joy in doing nothing.

Healing!

I have been practicing medicine for over 20 years and in that time I have seen a collage of illnesses and its cures. But never have I seen as much inward healing as I have in the last nine months.

I have had patients who have had a rough physical and emotional year, but never before has our approach to treatment been so different as it has been in 2020. We cherished the extra time we got to talk about the role of meditation in healing or the use of essential oils or how less is more when it comes to everything.

The stories they shared, the worries they faced, the discoveries they made allowed us to work together to heal whatever issues were plaguing them at the time.  I understood their fears, because I was living them too.

2020 has helped slowed down the hamster wheel just long enough for us to jump off and take a tour of the places within ourselves we never even knew existed.

No doubt we are missing the softness of the human hug or craving the string of selfies instead of having to settle for screenshots of our gallery of friends. Absolutely, we can’t wait for the day when we can take the trips that were planned back in 2019 that have been put on hold or rejoicing in the celebrations of New Year’s, Valentines, St. Patrick’s Day, Easter, Mother’s Day, Memorial Day, Father’s Day, Children’s Day, Grandchildren’s Day, 4th of July, Labor Day, Halloween, Thanksgiving, Christmas and all those other days in between that we once took for granted. It will happen! But until that day comes, let’s spend it in the presence of our own company.

Unfortunately it took a pandemic for us to feel that we are worthy enough to spend time with ourselves.

Self-reflection is not about seeing our flaws. It is about accepting the perfect connection between our mind-body-spirit.

Positive thoughts lead to eradicating diseases. Healthy body leads to a purified mind.

I just hope when the world opens up and the wheel begins to churn again, that we will choose differently. That we will choose stillness!

Wishing you and your families a safe, healthy, happy and prosperous 2021!

Think Pink: October is Breast Cancer Awareness Month

breast cancerIt’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.

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.

Why I Got Into Concierge Medicine

concierge medicineIt feels like every week the world becomes a little more upside-down and inside out. What do we believe? Who do we believe? How do we make the simple day to day decisions that once took mere seconds have now extended into days? When will the vaccine be ready? Will a vaccine be ready? Where do I go to get tested? Can I have my antibody levels checked? What do I do about sending my kids to school in the fall when I am scared to let them out of my sight? And the list goes on and on……

The truth is, I don’t know that any of us have the answers –  it is okay not to know. It is perfectly okay to be feeling everything you are feeling. Don’t dismiss it. Don’t justify it. Don’t talk yourself out of it. Accept that everything you are feeling is legit and valid.

I have spent a great deal of time during these last four months in meditation and introspection.  My intention for these monthly articles is to always in some small way inspire each of you. But what do I write about that isn’t already out there? How can we have a conversation that doesn’t include a left or right or an up or a down? How can I translate my thoughts into words and hope it will inspire a wave of health and healing?

The only way I know how to do that is to be myself. Raw and authentic.

I thought I would share the story of how I came to practice with the principles and beliefs that I hold.

There was a time in my early years of practice when my patient schedule would be bookmarked with 20+ patients, all spaced in increments of 15 minutes.  I barely had time to say ‘Hi’ to them and next thing I knew, I was walking out the door. There was no time to ask them how they were doing or how the family, kids, or work life was going. We had time to address only one problem at each visit, leaving the rest for a future appointment.

I will never forget the day that I decided I needed to make a change. It was March 2011, and as usual my schedule was double booked with no breaks in sight. As a person who is time conscious, I make it a point to stay on time, but one small set back in the day would put me behind by at least an hour. The day started like any other. I was feeling good that I was on schedule and the stars were aligning.  By late morning, a quick 5 minute break opened. I felt like I hit the jackpot.  I walked into to see my next patient before that break, only to find out her beloved husband had suddenly died.  How could I leave her in the middle of her anguished tears just because the timer on the 15 minutes was ticking down? I couldn’t! So I stayed there to be with her.

I was very well aware of the angry patients that began to line up after her. They also had places to go, things to do, people to see. However, I couldn’t bring myself to tell her that our time was finished. I wanted to give her the respect of my time as she began telling me about the special love she shared with her soulmate for over 50 years.

I also knew it was not fair to the others who were waiting after her because their time was just as important and valuable.

The internal tug-o-war was too much for me to handle. Both pulled at my heart strings and I didn’t know what the right thing to do was. Stay and comfort or politely excuse myself?

It was in that moment I knew I couldn’t do this anymore.  How was I to take care of somebody in 15 minutes when they were placing so much trust in me to help them?

I went home that night 2 hours behind schedule only to collapse into a pool of defeat.

When I graduated from medical school, I took the oath “First Do No Harm,”  NOT  “First Do No Harm but only for 15 minutes!”

This realization left me with no choice except to make the decision to change to Concierge Medicine.

In September 2011, I began my new practice. There was an exponential learning curve during those initial days.  I had to give myself permission to take my time. I had to get used to the fact that there was no reason for me to rush. What a feeling of freedom and joy I had!!  Nine years later, my patients have become like family. I cherish hearing their stories. I relish in their experiences, and I rejoice in their healing.

Concierge medicine has allowed me to scale down my patient volume from having a panel of 3000 patients to a panel of 300 patients.  This gave me the opportunity to take care of patients in a way I never thought possible. The concept of Concierge Medicine has only come to the forefront in recent years. As more focus is directed towards preventative medicine, concierge practices will soon become mainstream medicine. The last nine years have offered me the opportunity to engage in full dialogue with each one of you. I no longer feel a sense of urgency to stop the appointments in mid-sentence in an effort to stay on time. For me, the most profound experience has been the process of learning together with my patients. I always say I don’t have all the answers, but why not find out together? To engage in dialogue that brings about mutual growth and discovery is the best platform I know how to offer.

The time gives me the chance to earn your trust and I hope it allows you to feel heard.

We don’t always get it right – but we always have something to work towards.

Why I am writing about this now is because everything around us, outside of us and inside of us, is chaos and confusion.  When equal trust spans between physician-patient, you know you have an anchor to always hold onto.

Practicing Concierge Medicine is the reason my bond with each of you allows me the space to say “You know what? I don’t know what is going to happen.  I don’t know when things are going to be okay, but together we will figure it out.”

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.

5 Reasons to Spend More Time Outside This Summer

5 reasons to spend more time outsideAs the sun glares over the horizon, the warmth of its rays welcomes us to come be present with nature in the great outdoors.

After nearly 10 weeks of doing what is best for our nation and the people of it, we began to sense the door was cracking just enough to raise our excitement.

However, this doesn’t mean it is business as usual. I caution you not to fall into the patterns of previous behaviors. We are not even close to being out of the woods.

But with what we have learnt about the Coronavirus, making smart and safe decisions can ensure we keep ourselves and others safe while being able to enjoy the summer days ahead.

We are still in the nucleus of a pandemic – and unless safe guidelines are in place, even outdoor fun can put us in a major setback.

When I intended to write on this topic a couple of weeks ago, it looked very different in my mind than it does now.

How can we ignore what is happening in our streets, in every corner of our world and within every community that surrounds our lives. All of this while a virus, known as Covid, continues to silently tear through leaving a painful path of its presence.

How are we to make sense of any of what is happening while continuing to live our day to day lives? I don’t know that we can.

But getting outdoors maybe the best possible thing we can do right now.

Here are just some ideas on how to spend more time outside this summer to get you started while still staying safe.

  1. Family picnics. Go back to the good ole days with a blanket on the ground, homemade sandwiches and the lingering scent of bug spray. After a satisfying meal, just lay back and look at the massive painting of stars, each one waiting for you to make a wish.  Such simplicity.
  2. Ice cream stroll. How fun! Load up the family, after all who can’t be bribed with ice cream, and visit your local ice cream parlor. Make it a to-go order and enjoy the savory summer treats while strolling the streets of your community.  What a wonderful way to support local business, get to know your neighbors and be out in nature. Everyone wins.
  3. Family tag. Ok. You may have a little trouble getting the older ones off their screen for this one, but it may be worth a try. Do you remember the game of freeze tag? The game goes like this, if you are tagged, you have to freeze and cannot move until someone untags you? Oh boy, do I remember.  We played this all the time and I would constantly pull pranks on my friends. Right before we would begin to play, I would tell my friends that the only coolest kid was able to drink five glasses of water in 2 minutes. And I double dared them to do it. And they did. By the time the game started, they all were running around with a full bladder.  When they were tagged, they would lose right away because they were unable to stand still because they had to pee so bad! So, I won most of the time, until they caught on to my ploy. It is a blast. You should try it with the family minus the water prank, unless you are competitive like me and really want to win. It is hilarious to watch and keeps everyone hydrated.
  4. Backyard camping. How much lower maintenance camping can you get than this? Pitch a tent or roll out the sleeping back in the privacy of your own back yard. Take in the cool night breeze and reflect on how the last 10+ weeks have brought us all back to the way life is supposed to be lived.
  5. Car roof chats. If it is just a night with the two of you or you are in need of some alone time, why not climb to the rooftop of the car and enjoy conversations with each other or yourself from a different vantage point? It is amazing how a change in location can bring clarity to thoughts and feelings. It is worth finding out, right?

My friends, this was a challenging task to write this blog.  I wanted to find a way to write on a topic that was light but in no way take away from the reality of the darkness that surrounds us.

I DO NOT want to diminish the magnitude of healing that still awaits us. Our hearts are heavy and our spirits are weary. But if we don’t find ways to take care ourselves, how can we hold up our brothers and sisters?

In the few minutes you spend reading this blog, my hope is you place down all the burdens being carried upon you and remind yourself that the world is good and it will once again become our home.

As we are caught in between the splintered worlds of the unknowns, the only thing I know how to do is extend my hand.

I hope being in the embrace of nature allows you to find the solace within the inertia of more questions and not enough answers.

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.

Giving Back During COVID-19

Two months.giving back during COVID-19

That is how long it has been since life threw us into a sea of unknowns.  With the destruction of our normalcy and the alienation of our basic need for human touch, the Coronavirus has left behind a trail of unforgiving reminders of disbelief and shock.  But even still, from the depths of this despair, heroes have emerged. And the human race has once again united into a melting pot of compassion in a fight for global healing.

Have any of us ever seen, experienced or lived through anything like this?

I know for me, the last two months have been an extensive time of reflection, healing and self-expression. It has been the start of a time in my life that has offered me a humble opportunity to serve humanity in ways I couldn’t be more thankful for. But, I still ache to do more. 

Many have told me how helpless they feel and have asked how they could become part of the circle of healing hands that is so desperately needed around the world.

That gave me the idea for this month’s blog.

Although the Internet offers multitudes of organizations looking for volunteers, it can become overwhelming and confusing.  So if are wanting to become a part of this movement of giving back during COVID-19 while #StayingHome and #SavingLives, try some of these simple ideas.

  1. Online tutoring. In a few short days, schools around the US will be closing out the 2019-2020 academic year. We must not forget how this pandemic has affected the youngest of our humans and the adults who care for them. With little warning, teachers were thrust into going from a classroom based curriculum to an online schedule, while still trying to maintain the same level of teaching and discipline. Many students may have struggled with adjusting to computer based learning, causing them to fall behind on their academic potential. In an effort to keep the learning gap small, tutoring is a much needed service to help students stay on track.  Virus or no virus, education must go on. Reach out to your local school district and see how you can help mentor the children of the future.

  2. Sewing. I know many of you are already involved in some form of PPE design and donation. On behalf of all of the essential workers, our most sincere and humble gratitude! Sewing is one of my favorite hobbies. The therapeutic hum of the sewing machine is so cathartic on those stressful days. I belong to a non-for -profit group that has continued to sew masks for various hospitals, homeless shelters, and nursing homes. The need is great! Masks will be part of our lives indefinitely and we can never have enough. If all you can do is thread a needle, we will take it.  Help is needed to order fabric and replenishing sewing supplies. Even help with cutting the fabric is vital. Whatever way you can volunteer, it is going towards something great. Every stitch and every hand brings us together.

  3. Calling all cooks. Are you a genius in the kitchen? Or just love being there? Food is desperately needed all throughout the communities. Various organizations are heading up food deliveries everywhere. Whether you offer to buy the groceries or drop them off, your help is invaluable. Vulnerable, high-risk volunteers who want to help but are afraid of becoming exposed can still help by staying safe and preparing meals in their own kitchen. The prepared meal will then be taken to the needed locations by other volunteers. PBJ sandwiches count. Anything that feeds the soul. #StayHome #SaveLives.

  4. Photography. No doubt, these are milestone moments. Whether you choose to forget them or cherish them, these unforgettable family times maybe worth grabbing that Kodak moment. We can look back and say, “Hey, remember how we spent 24/7 for what felt like a gazillion years?” So if you love looking through the lens, how about offering to take portraits for family, friends or neighbors from across the street maintaining the six-feet distance? This small act of love will do amazing things for families going through hard times.

  5. Online learning. This is absolutely one of my favorite ways to give back. Look, let’s face it. The next few months and maybe years, connection through the cyber portal will be the new normal. We can either choose to wait to go back to “normal” or we can CREATE our normal. With the online platform, learning has exploded into an infinite canvas of creativity.
    I would like to share a small example of this. You see, I absolutely love fashion.  If I didn’t go into medicine, my back up plan was to enter into fashion design, albeit, I can barely draw a stick figure.  One of my friends, who has studied and taught fashion design, knows how crazy I am about this. Out of her generous kindness, she offered to teach me. I can’t tell you what this simple gesture has done for my morale.  This is something I never would have even thought to do in our “old normal.”  

    If you have a talent, share it with the world!! We need it now more than ever.  You can teach someone to draw, paint, cook, sew, sing, dance, speak a language, learn computer programs or play an instrument.   If you are handy, conduct a home repair workshop. Lead your friends through a guided meditation. If organizational skills are your forte, get online with your friend or friends and walk them through the best way to organize their space. The possibilities are endless. We know these services are all available on YouTube. But, wouldn’t it be so much better learning from someone you know and who knows you?   Think of all the things you do in your everyday life that brings you joy. Take that light and spread it to a whole online community that will become a little happier and little healthier just by your sharing.

The actions of each one of us MATTERS! No one service is greater than the other.

You don’t’ have to be on the frontlines of a NY hospital to make an impact. Your simple acts of kindness plays a CRUCIAL role in keeping people out of there. So, don’t underestimate who you are and what you can do.

I don’t think of us as Frontline workers, but rather as FRONTLINE HEALERS.  While this virus has physically distanced us, it can NEVER break the spirit that connects us.

One final note, the virus is still amongst us. Be smart. Be safe.

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.

Dr. Raman’s Top 6 Health Documentaries


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

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

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

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

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

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

I believe, without a doubt, YES!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Ways To Combat Cabin Fever


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

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

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

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

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

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

Just a few ideas to get you started.

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

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

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

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

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

Dr. Raman’s Favorite Holiday Recipe


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

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

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

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

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

Enjoy this Indian variation of a holiday favorite of mine.

Vegetable Pulao InstaPot (Main Course)

Ingredients

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

Spices

Whole Spices (available at any Indian grocery store)

Instructions

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

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

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

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

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

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