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.

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.

Natural Remedies For Allergies

Natural Remedies For AllergiesAs I sat down to write this month’s blog on natural remedies for allergies, I thought, “That’s easy. Stay indoors. Move out of St. Louis.” Done. That’s the easiest blog I have ever written. Especially since we got another shot of winter weather this week.

But nothing can be that simple, right?

As always, it is important to understand what is happening on a cellular level before intoxicating it with medicines it may not need.  Medications can interfere with the body’s natural immune response and alter pH balance.

An allergy is defined as a hypersensitive response to anything that enters the body or touches the skin. The allergen could be environmental, food, chemicals, heavy metals, or anything your body deems as foreign.

Once the allergen enters the host, it causes an activation of an immunoglobulin called IgE.  Although everyone has IgE, those prone to allergies produce them in larger quantities. The allergen then binds to the IgE receptors. This binding triggers a “degranulation” of mast cells and basophils. Degranulation causes the mast cells and basophils to break open releasing histamine.  Histamine is responsible for all of those classic allergy symptoms that keep us from feeling our best.

We all know those pesky symptoms and if you live in St. Louis, likely you have experienced a majority of them. So let’s skip over to the important stuff.

Aside from the standard treatments of an antihistamine, eye drops, nasal spray or the ultimate allergy shots, let’s look at some natural ways that may provide relief.

  • Avoidance. While this may seem obvious, there is much more we come in contact with then we realize. Allergies are not all from pollen, grass or mold. With a weakened immune system, one can become sensitive to day to day exposures (i.e. household products, foods, daily use chemicals etc). Assume everything and anything is contributing to your symptoms until proven otherwise. Begin an elimination process by taking out one allergen every 2 weeks.
  • Eat an anti-inflammatory diet. Eating foods that are more alkaline help restore pH balance and thereby strengthening the immune system. Foods such as garlic, lemons, green leafy vegetables, bone broth, coconut milk, almond or almond milk are great sources.
  • Apple Cider Vinegar. ACV has some promising clinical response to decreasing cellular inflammation. Add one tsp in a glass of lemon water first thing in the morning at the onset of symptoms or add one tsp in your Netti pot solution.
  • Netti Pot. There is nothing like clearing out the nasal passages with good ole saline. I like to call the Netti Pot “IV fluid for the nose.” Word of caution: make sure to use distilled water. Tap water is contaminated with chlorine and fluoride that can aggravate the sinus passages.
  • Essential oils. Dr. Axe has provided great tips for use of oils. Oils help by reducing inflammation and improving detoxification of harmful bacteria, parasites, microorganisms and toxins that can trigger an attack. An all time favorite is eucalyptus oil. Add few drops into a Netti pot solution and diffuse it in each room. Or mix with coconut oil for a topical saav. Homemade “Vicks” with the added benefit of smelling minty fresh.
  • Healthy gut. Healthy life. And there it is again! Everything comes back to the lumens of the GI tract. Eliminating gluten, dairy, soy, and sugar goes a long way in controlling those sniffles.

So, next time you long to be one with those peonies, give these tips a try. It is a whole lot easier than moving across the country.

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.

Why Am I So Tired? The Truth Behind an Improperly Functioning Thyroid

There are so many articles out there about an improperly functioning thyroid, it is hard to know where to begin! Let’s start at the top. How many of these symptoms describe you?Improperly Functioning Thyroid

  • Extreme fatigue
  • Weight gain
  • Irritability
  • Muscle aches
  • Depression
  • Rapid hair graying
  • Decreased libido
  • And too many other “little issues attributed to aging”

These little issues could be caused by a small gland with some big responsibilities. That gland is your thyroid.

The thyroid gland produces and stores hormones through an integral and complex pathway that is directly linked to your hormones and adrenals. The thyroid plays a part in EVERYTHING AND EVERY CELL IN YOUR BODY. It is butterfly-shaped and is found in the lower part of the neck, wrapped around the trachea.

Hypothyroidism: A Common Condition, But Frequently Misdiagnosed

Hypothyroidism is a condition where the body, for various reasons, doesn’t produce enough thyroid hormone or is unable to utilize the thyroid at a cellular level. No matter what the cause, this diagnosis has debilitating and frustrating consequences.

Being diagnosed with hypothyroid myself in 2002, I have spent the last 13 years researching, studying,
and understanding the complexity of this “little gland.”

According to the U.S. Department of Health and Human Services, about 4.6 percent of the U.S. population (approximately 18 million people) age 12 and older has hypothyroidism. As prevalent as hypothyroidism is, most people are not correctly diagnosed when they first present symptoms to their doctors because there is not a standard interpretation criteria for screening tests—meaning that one doctor may think a slight dip below the normal range is acceptable while others would argue otherwise.

Your thyroid can be affected if your adrenals are not balanced or if your hormones are constantly fluctuating. Due to the minute-to-minute variability of ALL the hormones in your body, patients are often under-diagnosed.

A single thyroid level test is insufficient to make the determination of hypothyroidism.

Many other thyroid levels also need to be checked. These could include TSH, Free T4, Free T3, Thyroid Peroxidase Antibody, Thyroglobulin Antibody, Magnesium, Iron, Zinc, Vitamin D, Hormones and Cortisol.

A patient who self-educates and self-advocates is in the best position to work collaboratively with his or her doctor to determine the best course of treatment for the symptoms and diagnosis of hypothyroidism. Self-advocacy is much easier when you choose a doctor who has experience in recognizing the symptoms of hypothyroidism as well as other hormonal conditions such as diabetes and adrenal gland issues.

Treatment of Hypothyroidism

Once hypothyroidism is diagnosed, there are many treatment options that need to be considered. Synthetic thyroid (Synthroid or Levoxyl) medication is not the only option. There are T3-only medications such as Cytomel or combination of T4 and T3 medications such as Armour Thyroid or Nature Thyroid. Patients even have the option of having their thyroid medication compounded with an accredited compounding pharmacy.

Hypothyroidism is not a cookie-cutter diagnosis and neither should be the treatment.

It is extremely important to work closely with your physician to monitor symptoms and continue to regularly check your thyroid levels.

The discussion of thyroid disease is more extensive than I can capture in a single blog post. In my 15 years of practicing primary care, I have diagnosed and corrected misdiagnoses of many patients with hypothyroidism. I understand and have experienced every symptom you may be having. I know the frustrations, I understand the suffering and I continue to live with this diagnosis everyday.

If you are suffering from any symptoms that are interfering with your life, Please contact our office today to schedule an appointment.

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.

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.

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.