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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     Have you ever wondered why your wife doesn’t appreciate your love affair with the remote control?  Are men really from Pluto and women from Jupiter?
     We may not come from different planets, but scientists tell us that many of the differences between men and women may actually stem from differences in brain structure. This variance leads to gender- specific behavioral traits.  In addition, female hormones (estrogen, progesterone, and testosterone) can cause microscopic changes in cells which may influence perceptions and thought patterns.

     Brain researchers report that the two primary reasons for gender differences are brain structure and hormones.  These differences can lead to behaviors that can either help or hinder relationships.  God designed the sexes to be different so as to complement each other, yet these gender-specific attributes may also lead to conflict and confusion for many couples.  The good news is that we can also discover ways to live in harmony with our mates.
     For decades scientists have known that the right and left hemispheres of the brain have different functions.   It is well established that the left hemisphere predominately controls analytical, concrete, goal-oriented behavior, whereas the right side manages more spontaneous, emotional, and artistic actions.  Most individuals, independent of their sex, have a dominant lobe that influences their personality. 
     These two hemispheres are connected by a large network of nerves called the corpus callosum.  This superhighway permits the free transfer of complex information between the two lobes. When the corpus callosum is absent (as in some rare birth defects) or severed (by accidental trauma or as medical treatment for otherwise untreatable seizure disorders) the individual’s behavior and personality may become disjointed and unpredictable.
      A woman’s brain contains an average of 40% more of these interconnecting nerve fibers: a veritable superhighway for the two sides of the brain in comparison to a man’s two-lane road.
     How is this significant?  It means that a woman can literally use her whole brain in a task, whereas a man is much more likely to use just one hemisphere at a time. This results in a woman being able to process many tasks at once, whereas a man tends to focus on conquering one task at a time. 
     Men and women also use their brains differently (when we use them).  Fascinating studies utilizing state-of-the-art technology show that during identical tasks, women tend to use the right and left sides of the brain equally whereas men use one hemisphere more intensively.  This female “whole brain” thinking, supported by the corpus callosum interconnections but not dependent on them, gives a physiological basis for the enigma of women’s intuition.  Being able to use the whole brain in processing information allows women to perceive things in a broader sense and make conclusions based on a vast array of input.  This sixth sense is founded on the “whole brain” thinking that takes input from a multitude of sources to produce uncanny and often unexplainable insights.
       A woman’s brain has more nerve cells than a man’s in an area called the hippocampus, the area of the brain that is intimately linked to processing and expressing emotions.  The hippocampus is also the switchboard for regulating the response to stress.  This area is also very sensitive to the effects of estrogen, which partly explains the emotional changes seen with fluctuations in female hormones, i.e., puberty, PMS and menopause.  Because women have more neurons in this switchboard, emotions are more closely linked to other behaviors, and stress is perceived differently
     Hormones are nature’s messengers.  They are chemicals that transfer information from one cell to another, in some cases even altering the structure and function of the target cell.  The development of female brain function and structure is especially dependent on estrogen.  As the female fetus develops, estrogen works its magic by altering brain structure and sensitizing receptors for the important neurohormone serotonin.  Serotonin is the critical “mood messenger” hormone that is responsible for the expression of various emotions, including depression. Any alteration in the workings of serotonin can present as a clinical depression or anxiety disorder.  Estrogen is closely tied to the function of serotonin and that is why women are twice as likely to develop clinical depression as men.  This connection with serotonin also partially explains why fluctuations in hormones (as in puberty, postpartum, and menopause) can cause changes in emotions.  For years, the male-dominated medical fraternity downplayed this episodic mood shift as largely due to external stresses: the “it’s all in your head” approach. We now know that it is all in your head, just in the literal sense, because of the interaction of estrogen with brain cells and serotonin.
     One of the most important steps a man can take in helping his wife who is suffering the emotional trials and tribulations of PMS or menopause is to understand that these changes are real and based on both physical and emotional factors in addition to the stresses of her life situation.  Fortunately, clarification of the roles played by hormone fluctuations and brain functions had also led to parallel discoveries of how diet, exercise, and nutritional supplements can correct imbalances to restore health and wholeness.

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