Showing posts with label natural. Show all posts
Showing posts with label natural. Show all posts
     It was a nagging pain, much like a trapped eyelash or a pebble in your shoe.  The problem is that I was a runner and this pain was in my knee.  It was as if the pain fairy had sprinkled pepper flakes in my right knee joint overnight, and the resulting burn was not enough to put me on bedrest, but I couldn’t run.  And for me this was the equivalent of telling a shrimper he couldn’t fish.

     Running had become a large part of my identity.  I was a doctor, a husband, a father, and some
would even say a writer, but at my core I was a runner. I had heard that the difference between a jogger and a runner is a race entry, and I had my share of those.  I was training for my 46th marathon/half marathon and I didn’t have the time or frame of mind to be sidelined by an injury.

     I had previously researched alternative approaches to inflammatory issues (which was the diagnosis for my knee pain) and found that omega 3 fatty acids were the most rigorously studied natural substances that successfully addressed the causes of inflammation.  I decided to "experiment" on myself and started a regimen of a specific supplement, Omega XL, an omega 3 fatty acid supplement I knew something about.  I was impressed by the quality, omega 3 content, manufacturing, and purity of this particular supplement, so I felt confident as both a physician and patient in its use.

     The literature supporting the anti-inflammatory properties of the omega 3 fatty acids is voluminous and diverse.  First, a brief biochemistry primer. Omega 3s are essential fatty acids, absolutely necessary for proper immune function, brain development, cell metabolism, and other functions vital to health and well being.  They aren’t made in the body so you have to get them from food, and a deficiency can result in many health problems like heart disease, fatigue, and even mood disorders.  Another link in the chain of good health is an appropriate balance between the omega 3s and their evil twin, the omega 6 fatty acids.  If this ratio becomes unbalanced (too much omega 6 or too little omega 3) inflammatory changes in the body can actually be magnified.

     I understood that for optimal functioning, having enough omega 3s was essential; however, with my injury, I was most concerned with the information on the treatment of various disorders with formulations of omega 3 fatty acids.  Here is where the research got interesting.  I found over 17 studies looking at omega 3 fatty acid use in inflammatory conditions such as rheumatoid arthritis, inflammatory bowel disease, and even menstrual cramps with the majority showing a positive effect manifested as either a reduction of pain or in inflammatory markers in the blood.  What I didn’t expect was the wealth of literature on omega 3 fatty acid use in disorders ranging from depression to prostate cancer.  Granted, some studies showed minimal benefits, yet I was encouraged by the level of scrutiny.  Unfortunately many supplements are either poorly tested or not adequately tested and depend solely on anecdotal evidence to tout their effectiveness.  This was not the case with the omega 3s.  

     The number of illnesses and chronic conditions related to inflammation seemed to be expanding at a logarithmic rate.  Inflammation had been shown to be one of the contributing causes of heart disease, senile dementia, auto-immune disorders,  ADHD, asthma, macular degeneration, and even depression.  We seemed to be in the infancy of the research describing how inflammation influences these processes, but I was convinced that omega 3 fatty acids played a huge role in both prevention and treatment.

     Within three weeks of beginning the Omega XL my knee pain was minimal and I was back training again.  I had employed various other healing techniques like stretching, massage, and ice, but after examining the research, I was convinced that the omega 3s had played a role in my healing.  Since that time I have continued to run, having completed 57 marathons/ half marathons injury free, and I haven’t missed a day of my supplements.


     Pain can sometimes be a warning sign pointing towards disease, injury, or imbalance.  Rarely is the solution simply a pill or potion, but more often than not it is a combination of lifestyle changes, appropriate supplements, proper nutrition, and a positive outlook.  The cure is not always easy, but the work is worth it and always more lasting than the Band-aid, quick fix. 
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A celebration is often the result of an accomplishment, a special event , or honoring memories.  These are good things, but do we really need the “special” to warrant a
celebration? Wouldn’t it be great to be able to delight in the relatively mundane?  Some of the happiest folks I know are those who relish just being able to get out of bed in the morning.  We can celebrate our health, good or bad, by reflecting on what a true miracle it is that all these billions of cells are working in concert to allow us to walk, run, think, eat, love, write, and even occasionally complain.  In celebration of simply being alive, I have compiled a list of rambling recommendations collected over the years to promote, extend, repair and rekindle your health.  Let the celebration begin!
   
People who rarely spend time outside (elderly, housebound) are at a greater risk for osteoporosis due to a lack of vitamin D, which is increased in sun exposure.  400 IU a day in supplement form can help prevent brittle bones.

Taking 400 micrograms of folic acid a day before getting pregnant can reduce the likelihood of neural tube defects in the baby (spina bifida, etc.)

Exercise 30 minutes every day.  The more and bigger the muscles used, the less time needed to achieve fitness (cross country skiing best, walking is good, using the channel changer is bad.)

The more colorful your meals the better. Bright colored fruits and veggies contain greater anti oxidants and other protective substances.

Use herbs (Black Cohosh) and vitamins (E) to control mild menopausal symptoms.  Many are scientifically valid and may work for you.

It’s not brain surgery; to eat healthy go low fat, low sugar, high fiber and balanced.

Eliminate soft drinks.  An extra can of soda a day can add 15 pounds in a year.

Almost half of all doctor visits are stress related.  A great tool for stress management is regular, aerobic exercise.

The solution to permanent weight loss is not dieting, it is getting fit.  Only muscles burn fat, and only muscles that are used!

If you are pressed for time, three ten minute exercise sessions can be as helpful as a single thirty minute segment.

Most women over twenty need to take some extra calcium (500mg) The better the bones before menopause, the better they are afterwards.

Eating habits are formed at an early age.  Teach children as early as two to be aware of good and bad food choices.

Don’t focus on weight.  Your per cent body fat and/or your Body Mass Index (BMI) are better measures of health.  Throw away the traditional scales and get a device that calculates body fat and BMI.  They are reasonably priced and accurate.

A good doctor will always encourage and support getting a second opinion…so in important decisions, do just that.

Don’t limit yourself by thinking that health is strictly physical.  Wellness is a balance of mind, body, and spirit.

Don’t skimp on preventive care.  The Pap test and mammogram have saved millions of lives.

If you have a strong family history of ovarian cancer (in mother or sister) demand a yearly sonogram and CA-125 blood test to check your ovaries.  It is far from a perfect screen, but it is the best available so far.

Young women (ages 9-26) who are not yet sexually active should strongly consider getting vaccinated against the Human Papilloma Virus (HPV). It is the single biggest cause of pre-cancer and cancerous changes in the cervix.

Acupressure has been effective for the nausea associated with early pregnancies. The most common device used is “Sea Bands”, an elastic band that applies pressure to a point on the wrist.

Caffeine consumption is one of the leading causes of bladder problems in women.  Eliminating caffeine from the diet may reverse symptoms of incontinence, frequency, and urgency.

Some women in the menopause need testosterone supplementation along with estrogen and progesterone to help with a lagging sex drive.

Many herbal medicines and treatments can interact with prescription drugs.  When getting your yearly checkup, don’t forget to tell your doctor about any supplements or herbs you take on a regular basis.

Before any surgery, always stop taking Ginkgo, Ginseng, Garlic, or vitamin E.  They can increase bleeding and lead to problems with the surgery.

Always bring two things to every doctor’s visit: a written set of questions and a list of your current medications.

20 percent of cancer deaths are related to obesity.  Maintaining a healthy weight may be your best guard against developing cancer.

Aerobic exercise might be better for your brain than your body.  Early studies show that exercise can cause damaged brain cells to regenerate, possibly thwarting diseases like Alzheimer’s.

The average person makes about 250 decisions about food every day and most people don't have a clue as to what influences their choices. Consciously think about what you are eating and you will generally eat less.

A massage once a week can not only reduce muscle fatigue and soreness, but it can be just as good for stress management as a session with a counselor.

The quickest way to get fit with exercise is to WALC.  Wind sprints (just periodically increase the intensity of the exercise) Aerobic (this type of exercise burns fat) Lift (lifting weights builds muscle, which in turn increases metabolism) Cross train (vary your exercise regimen and you will get fit faster).
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  Aileen blew into my office like a Summer storm.  “Help me, I’m a poster child for Hormones from Hell!”  After catching my breath, I assured her that there were many ways of dealing with the ravages of hot flashes, dry skin, mood changes and forgetfulness.  I started by reinforcing that menopause is not a disease. Inaccurately and unfortunately there is a pervasive sense that menopause is the “ultimate and inevitable bad experience” for aging women.  I jokingly explained that women were not designed to self-destruct at fifty!   
          
     Menopause is a normal, natural transition, and it is vital for women to view it with a positive perspective.  That simple understanding is the cornerstone in building a plan to thwart the symptoms of “the change.”  But it is equally important to realize that not everyone has a problem with menopause. 
      
     As a physician, my experience treating menopausal women is that there are some universal similarities in women’s experiences, but because of every person’s unique physiology and life journey, this time in a woman’s life is very individualized.

      I am a “recovering traditionalist”.  I was trained in the old school approach to menopause (which means drugs, and if that didn’t work, more drugs). In almost twenty years of practice I have found that many women are not satisfied with their options and many discover that their “treatments” are worse than their symptoms.  Especially in this age of “estrogen panic” where the media (and many physicians) has touted misleading and confusing advice on hormones, many women are looking towards alternative treatments for their symptoms. One woman put it well.  She said, “Physicians have a duty to give a woman the best care they can provide, especially their options.  However each person is ultimately responsible for his or her own health.  We, the patients, need help, guidance, and a listening ear.” Those were powerful and challenging words.
   
     The general dissatisfaction among women is amplified by the observation that only 17% of eligible women in the US are taking some type of hormone replacement and up to 80% of women who start on hormones stop them after two years!  The needs of women are not being met!  This problem with compliance is due to poor communication and fear.  After all, treatment of symptoms is not limited to simply taking a drug.  Successfully navigating the potentially turbulent waters of menopause requires a more comprehensive approach.  Herbs, complimentary teachings, diet, and exercise all should be discussed along with hormones. The main caveat surrounding these modalities is that they must be held to the same standard and scrutiny that safeguards traditional hormone replacement. The major problem in meshing the traditional and complimentary approaches to health is a mistaken perception of mutual exclusivity.  These treatments can coexist and be complimentary.

      I am saying that choice and personal responsibility are keys to unlock a joyous menopause. 
      
     This is an opportunity to live with passion and fulfill your life mission. This is a time to take stock of the past and choose your path for the future. The choice is yours. It is a choice that is difficult if not impossible to make wisely without sound information and guidance. 


THE 4 “A”s
    Many of the lifestyle choices you make, such as diet and exercise, can dramatically affect your menopausal experience. It is not a time to be complacent or anxious.  It is a time- a season- to rejoice and celebrate the joy of living.  
Following the four “A”s,   Attitude, Action, Aptitude and Apothecary, can be the prescription for menopausal merriment.     

Attitude- what we believe is our reality, what we know is our truth.  Belief plays a major role in the symptoms of menopause.  Our thoughts become our actions, our actions become our deeds, our deeds become our habits, our habits become our character, and our character becomes our legacy.  In many instances, if you anticipate a horrible experience, you will be right!

Action- this involves two levels.  First, acting on your knowing.  The key to any successful person, whether it’s in business, raising a family, or celebrating menopause is taking action. There is nothing more sad than a good idea that dies from loneliness or lack of attention.  Whether that’s using hormones, herbs, massage therapy or exercise, you have to take action to achieve results. 
     The second part of action is exercise.  It is the fountain of youth and can help in reducing both weight and hot flashes!  

Aptitude- educate yourself, learn your options.  Ask questions, talk to others, and take responsibility. Through knowledge about menopause, you eliminate fear and create opportunities.  M.D. does not mean menopause director!  Learn so you can be a partner in your health care.

Apothecary- We have a plethora of medicines and natural substances to treat the symptoms of menopause.  These are merely tools; however, they cannot stand alone.  
Explore your options and live joyously and healthy. 

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