Posts Tagged ‘estrogen’

Why Great Hair, Skin & Nails Comes From A Balanced Endocrine System First

hair skin & NailsThe quest for great hair, skin and nails seems a lot more difficult to achieve in the winter months. Dry itchy skin, brittle fly-away whispys, chipped nails – sound familiar? The tell tale signs of winter are in the air! Understanding why colder temps affect our skin can go a long way to help remedy the problem areas, but it is important to understand the role a balanced endocrine system plays as well.

Inflammation is the single most important contributor that affects our skin, hair and nails due to the stimulation of free radicals, which accelerates aging by attaching to and damaging cells. In addition, studies have shown that there is a connection between sugar and inflammation in the body.

The main hormones that play a direct role in contributing to the decline from inflammation include:

  1. Estrogen
  2. Progesterone
  3. Testosterone
  4. Thyroid
  5. Cortisol

I have written in the past about how these hormones become imbalanced, which leads to external changes we see. But for this month, I would like to focus specifically on how colder temperatures become a factor.

As we have understood, the fundamental rudimentary cause for the external changes we see is due to hormonal imbalances. The same carries true during winter months.

The longer, darker days lowers our Vitamin D levels. The waxing and waning of the temperatures directly impacts our thyroid levels. Estrogen, Progesterone and Testosterone levels ebb and flow to try and keep the body in balance. This endless cycle causes a rise in cortisol, therefore triggering an inflammatory response which leads to cellular inflammation, disruption and malfunction.

Other contributing factors include:

  1. Drier air from vents
  2. Poor hydration
  3. Increase in consumption of comfort foods (mainly sugar)
  4. Lack of exercise
  5. Prolonged hot showers/baths
  6. Irregular sleep patterns

Until Spring can shine upon us, here are some simple tips to help :

  1. Increase hydration. It is vital to keep the body hydrated with at least 90 oz/water/day. Without the essence of water, cellular healing cannot begin.
  2. Humidifier. Worth the investment. Having one by the bedside and in rooms that are frequently occupied helps prevent skin dry out.
  3. Limit hot showers/baths. Skin that is immersed for prolonged periods of time in hot water strips the natural oils causing hair and skin to become dry. It does feel great to stay for extended time in that warmth, but that causes more harm that good. Limit showers to 7 minutes at most.
  4. Coconut oil/butter. Nothing like solid saturated fats to hydrate the skin. Apply to hair and skin and allow it to soak for 45 minutes to an hour and shower afterwards. Or leave it on overnight for better absorption.
  5. Limit sugar intake. This is not specific to winter only! Refined sugar causes insulin levels to spike thereby leading to inflammation. Be mindful of this hidden culprit.

These are very simple, yet effective means to help control and possibly prevent winter skin ailments.

As the saying goes, we can’t stop the clock. Spring will be here before we know it as soon as we get through the craziness of St. Louis winter swings!

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.

Staying Healthy Through The Holidays

staying healthy through the holidaysDo the holidays have you jumping for joy or running for the nearest exit? Labeled as “The Most Wonderful Time of the Year,” the holiday season can be stressful and overwhelming for some. If you are in need of a vacation to refuel after all that joy, how about trying something different this year? Staying anchored amidst the peripheral chaos will not only keep you healthy, but also give you a chance to enjoy in the merriment.

Here are some simple things to keep this year’s festivities filled with glee.

  1. Exercise. Moving the body helps to mobilize stagnant energy. Inducing a heart rate response helps delivery of oxygen to those much deprived sedentary tissues. Plus, it keeps the waistline in check. If you are able to maintain your regular schedule of workouts, fantastic! If not, try using resistance bands at home. Ten minutes in the morning and ten minutes before bed provides enough resistance training to keep your muscles from winter atrophy.
  2. Meditation. Studies have shown just three minutes of mind-stillness is enough to lower cellular inflammation significantly. One of my go-to meditation apps is ‘Insight Timer’.  It is a free download that offers 24,000 meditation options ranging from two minutes up to three + hours.  Set your alarm clock five minutes earlier than you would normally get up and head to your favorite spot. Set a timer. Turn on your favorite music or have no music at all and just let your mind get lost. Don’t stop any thoughts, emotions or feelings that arise. Let them come to the surface and just observe. Go deeper into your diaphragmatic breath as each inhale/exhale brings you to a place of calm.  Once the timer goes off, you get to choose if you are done or if you want to continue longer. There is power in stillness.
  3. Increase protein. With so many tempting processed foods surrounding us this time of year, even the most disciplined cave to the pressures of home baked goods. We all know how we get when we eat too much sugar – crabby, anxious, irritable, depressed, fatigue, joint pain, swelling – and this is all before the weight gain even starts. Do yourself a favor. You know what the outcome of a sugar splurge is going to feel like. So don’t go ALL the way there. Yet, you don’t want to deprive yourself of the simple pleasures in life. You can have your cake and eat it too, but in smaller quantities. If you know you are headed towards the dessert table, load up on high protein meals prior to start of the party. High fiber, high protein snacks curb cravings while making you feel fuller. Stock your pantry this season with nourishing snacks like dates, nuts, fruits, cut meats, pre-made protein shakes (my favorite) or anything else you find nourishing and satisfying and eat it thirty minutes before partying it up.
  4. Water. We all know water helps with satiety, but more importantly water’s function is to keep the cells operating fully and completely.  As our body begins to acclimate to the cooler temperatures, it is vital that we become more diligent with water consumption. Regulating our internal thermostat causes dehydration even before the onset of symptoms. All it takes is just a little effort to see how easy drinking water actually is.  To make the process a little easier, use water bottles with clear markings so it takes the guess work out of the equation. For those that don’t enjoy the taste of fresh water, add fresh fruits through an infuser to sweeten the deal.  Recommended intake is ½ oz per body weight in pounds/day.  Set phone reminders. Having an alarm go off every 15 minutes is surely an annoying way to keep anyone on track. Don’t underestimate the importance of staying hydrated.
  5. Relax. I often tell my patients, “Let’s work really hard the first 11 ½ months of the year so when these last two weeks roll around, we can play.”  Come on guys.  Isn’t life stressful enough as it is? Why do we want to make the “Most Wonderful Time of the Year” like all the other stressed out days? Family can be stressful. Cooking can be tedious. Hosting can be exhausting. Sleep can be deprived. Weight can be piled on. House can be random chaos. But soon everything will go back to its organized, fast-paced, hurried, no-time for each other life. Let it go. The pie doesn’t have to be perfect. The decorations don’t have to be like HGTV paid you a visit. Just breathe and remember holidays are of course about celebrating family and the joys in our lives, but it is really about celebrating YOU. It is an opportunity to reflect on who you have become this year and who you are becoming into the next. It is about all that you have learnt and all that you have released. It is about slowing our heart rate and pausing with each breath. Take the pictures. Eat the food.  Enjoy the moment. You know why? Because January 2nd is right around the corner and we will soon be back on this hamster wheel in a game we call ‘life’.

Wishing you and your families a most joyous holiday season. May 2020 be a year of healing, happiness and prosperity!

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 Science Backed Things You Can Do To Reduce Your Risk Of Breast Cancer

breast cancerOctober has become synonymous with breast cancer awareness. Everywhere you look, pink is the color you will be sure to find.

This months’ blog is dedicated to anyone who has personally been affected or knows someone with breast cancer.

It seems every day we hear about someone else that was diagnosed. Has breast cancer really become more prevalent? Or has medical technology advanced so much that we can pick up a ‘speck’ of something with the earliest of screening? I believe the answer is a little of both.

According to The National Foundation of Cancer Research, today,  the lifetime risk of getting breast cancer is about 1 in 8 for U.S. women and 1 in 1,000 for U.S. men.

While we can never 100% prevent cancer. Let’s look at the 5 scientifically proven ways to REDUCE the chances of developing breast cancer in ones’ lifetime.

Maintain healthy body weight. Excess fat converts into estrogen. High estrogen levels in the body leads to mutation of cells which can eventually lead to cancer. The American Cancer Society recommends 150 minutes of moderate intensity exercise/week. This includes aerobic as well as strength. Just another reason to get moving.

Limit alcohol. In its Report on Carcinogens, the U.S. Department of Health and Human Services lists consumption of alcoholic beverages as a known carcinogen. “Excessive and prolonged alcohol use can weaken the immune system, which is important for preventing and controlling cancer,” says Robert L. Ferris, MD, PhD, chief of the Division of Head and Neck Oncologic Surgery at UPMC. The ethanol in alcohol breaks down to a toxic chemical that can damage DNA. Alcohol may prevent the body from absorbing nutrients that may decrease cancer risk; and it increases estrogen, which is linked to breast cancer. Cancer-causing chemicals could also enter alcoholic beverages during the fermentation process. Moderate alcohol, particularly red wine, may have anti-inflammatory properties that contribute to a larger preventative goal,” Dr. Francis says. Women who drink 3 to 6 drinks per week of any type of alcohol have a 15% increase in their risk of breast cancer. You don’t have to give up your occasional cocktail just yet. Just be mindful of the amount consumed.

Breastfeeding
. Research proves mothers who choose to nurse lower their overall risk. Breastfeeding decreases the levels of free estrogen. To those mothers who struggled with this, it is absolutely ok. There are many other things you can do to protect yourselves. If breastfeeding is an option for you, choose it. The benefits clearly outweigh the discomfort of those initial nursing days.

Limit processed foods. The many revealing documentaries have exposed many of our food industry for what it is. With our crops, livestock, and even non-living products being tainted with estrogen, it is no wonder why breast cancer is climbing the charts as the leading cancer of women. Limit your red meats. A recent study from the University of North Carolina showed that eating grilled and barbecued meat increased the risk of death among breast cancer survivors. “Dangerous chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) can be produced when cooking muscle meat like beef, pork, poultry, and lamb at high temperatures over open flame or hot coals,” says Shayna Komar, a licensed and registered dietitian at Piedmont Healthcare in Georgia. “These chemical reactions cause compounds in the meat to change into potentially cancer-causing agents.”

Know where your foods and other household products are coming from. Go green while eating as local as possible.

Let go of the stress. Stress hasn’t been proven to link to cancer, but recent studies are beginning to point in that direction.  “Studies over the last 30 years have identified psychosocial factors including stress, chronic depression, and lack of social support as risk factors for cancer progression,” state authors of the study at UTMD Anderson Cancer Center.  Another study at Ohio State University showed that stress actually turns on cancer genes. Next time you begin to get worked up, ask yourself, “Is it worth it?”

The discussion of cancer prevention is just as exciting as it is daunting. Although there are many proven ways to decrease your risk, new findings suggest we may have barely scratched the surface.

While we can’t prevent everything, we sure can try!

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.

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.

Causes Of Fatigue

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

* I’m getting older.

*Work is getting the best of me.

*Maybe this is how life is supposed to be.

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

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

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

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

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

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

 

 

 

Dr. Raman’s Top 6 Health Documentaries

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

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

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

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

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

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

I believe, without a doubt, YES!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

How To Balance Hormones Naturally

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Dr. Raman’s Favorite Holiday Recipe

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

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

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

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

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

Enjoy this Indian variation of a holiday favorite of mine.

Vegetable Pulao InstaPot (Main Course)

Ingredients

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

Spices

Whole Spices (available at any Indian grocery store)

Instructions

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

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

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

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

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

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

Have You Seen My Metabolism Anywhere?

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

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

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

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

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

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

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

What are some other potential causes of a slowed metabolism?

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

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

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

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

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

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

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

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

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

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

 

Perimenopause To Menopause: Important Things to Know

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

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

Perimenopause

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

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

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

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

Menopause

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

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

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

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

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

Health Care Options for Perimenopause and Menopause

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

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

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

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