Jan 03

Does Your Body Need A Vacation?

By Body, Spirit

Does Your Body Need A Vacation?

Yet another year has come to a close and if you are like many of us there is a high probability that you have over indulged in an abundance of sugar, alcohol, rich foods and all the other goodies that go with the holidays. Now that it’s over if you are anything like me you can almost feel your body requesting a much needed break.

Consider starting off the New Year by giving you body a rest and remove the sugar, breads, pastas, coffee and alcohol from your diet for a short period of time. As a general rule I prefer to cleanse my body twice a year. Generally I do one cleanse at the beginning of the year and another sometime mid summer and I always feel great. The longer you are willing to remove these foods the better but whether it is three days, a week or a month you will give your organs a much needed rest and rid your body of excess toxins. I find a three week cleanse is highly effective and comprehensive but if you are unable to commit to that consider doing a week. There are many ways to approach this “cleanse” and I encourage you to find the best method that fits your life style, caloric needs and any medical issues you may have. Even if you haven’t overly indulged during the holiday just living in a city exposes us to a multitude of toxins that we ingest, inhale or absorb on a daily basis.

Our body gets rid of these toxins through our urine, fecal material, sweat and breath. Enabling these mechanisms to function efficiently will provide many benefits such as increased energy, increased mental acuity and clarity, deeper more restful sleep, clearer skin and overall more effective and efficient organ function.

Here are a few considerations that will make this adventure more effective and help insure your success:

  1. Plan ahead and have healthy snacks readily available. If you are hungry and don’t have anything to eat you will inevitably reach for whatever is available and it often will contain sugar.
  2. Drink water!!! As you detox your body will begin to release toxins from your body and water is essential to carry the toxins out of the body as a waste product. Not drinking an adequate amount of water will put a load on your system as opposed to cleansing it because as you release these toxins they need to be effectively carried out of the body. Generally half your body weight in fluid ounces daily is a good rough estimate for the amount necessary for adequate cleansing. Green tea is also helpful and replaces the coffee ritual.
  3. If you have access to a sauna at your gym, work or fitness facility consider getting in two times a week to further detoxify your system. The sweating further flushes the toxins from your skin and you will have the added benefit of muscle relaxation as well.
  4. Fill your diet with a variety of different vegetables, nut and legumes and get rid of the breads, pasta and meat. Try getting creative with different foods and food combinations. You will enjoy it more, have greater success and are more likely to carry these new habit into your life as you reintroduce foods back into your diet. Consider also adding fermented foods such as yogurt, kimchi, kefir or fermented vegetables. These provide bacteria, which will support digestion and further aid in the detoxification process.
  5. There are many products/kits on the market that are available to assist you in your cleanse. If you decided to enlist the help of one of these products please make sure they come from a reputable source. Here at the office we have some excellent products if you are interested.
  6. Move your body! It doesn’t matter what you do even if it is simply taking a walk. The activity helps to pump the lymphatic system and move the toxins more effectively through your system aiding in elimination.

    7. I encourage you to consider cleaning up the temple you live in. It’s easy, healthy, and you will definitely feel better. I can’t guarantee it but you also just may loose a little weight. Although a cleanse is good for just about everyone if you have any medical issues always check with your physician before starting a program to make sure it will be beneficial for you. My wish for each of you is a year filled with joy, health, love and success. Happy New Year!

    With Gratitude,
    Pat

Oct 01

Responsible Pain Relief

By Body, Mind

Responsible Pain Relief

The epic rise of opioid deaths, devastation to families and loved ones and over prescribing of all pain relievers has left us as a nation in limbo with how to deal with pain. This is especially true for those suffering with chronic pain due to arthritis, degeneration, diabetes etc. The following will detail the effects of medications as well as natural solutions which when taken regularly can be highly effective with minimal if any side effects.

Most people are aware of the dangers that opioids present but not as widely known or discussed is the danger that over the counter ibuprofen, Tylenol, aspirin and Alleve present. In the short term most people are able to take a few days worth of the above pain relievers with little to no negative effects. It is the long-term use/abuse that tends to create problems for the liver, kidneys, heart and digestive organs.

Let’s take a moment and clarify what each of these different medications do and how they work in your body.

Ibuprofen (aka Motrin, Advil): a non-steroidal anti-inflammation (NSAID) sold over the counter and widely utilized for pain, fever and inflammation

Side effects: Upset stomach, diarrhea, dizziness, drowsiness and stomach bleeding.

Tylenol (aka acetaminophen): serves primarily as a pain reliever as well as fever reduction

Side effects: contains a significant warning for liver damage when consumed by people who drink 3 or more alcoholic drinks in a day, especially if consuming alcohol while taking the product.

Aspirin (aka Bayer): also a NSAID used to treat pain, fever and inflammation by reducing the enzymes that make prostaglandins. Prostaglandins are the chemicals that are released which cause the inflammation and pain. Additionally aspirin inhibits the function of platelets and produces an antithrombotic effect. This is the reason people will take a baby aspirin to reduce the chance of heart attack or stroke.

Side effects: gastritis, ringing in the ears, rash, kidney impairment, vertigo, dizziness, nausea, liver toxicity, gastrointestinal bleeding, ulcer and increased blood uric levels.

Unfortunately, most over the counter medications come with some risk and negative side effects. Fortunately there are natural products available that have minimal risk and can be quite effective. Consider the following:

Turmeric/Curcumin: Turmeric is the spice that gives Indian food its yellow color. Turmeric contains chemical compounds called curcuminoids, which have powerful anti-inflammatory effects as well as strong antioxidant properties. In order to achieve these benefits a supplement containing the correct dosage is necessary to achieve therapeutics benefits. The amount we use in cooking is insufficient to create a significant effect. Curcumin is not easily absorbed into the blood stream however taking black pepper with it increases the absorption.

Black pepper contains piperine, which is a natural substance that increases the absorption of the curcumin by 2000% percent.

Side effects: none despite numerous clinical trials

Boswellia: Boswellia is better known by its more common name, which is frankincense. Frankincense is an herbal extract derived from the boswellia serrate tree and is very effective in reducing inflammatory responses. Boswellia may interact with any other anti-inflammatory you may be taking so talk to you doctor before beginning. I would advise against taking boswellia if you are pregnant because it has been know to increase blood flow to the uterus and pelvis

Arnica: arnica is an herb grown mainly in Siberia and central Europe and is used to reduce inflammation and help with pain. It is available in a cream, gel and orally. Avoid if you are pregnant, have high blood pressure, IBS, ulcers or Chron’s disease.

Willow Bark: Often referred to as nature’s aspirin. Willow bark is bark that comes from several different varieties of the willow tree. It works primarily like aspirin in that it is a pain reliever and has been used for a very long time dating back to the time of Hippocrates. It does have some side effects that could pose a problem if you have sensitivity to aspirin. Post surgically it may slow blood clotting and as always avoid if you are pregnant.

Ice: ice is used as an anti-inflammatory and helps to reduce swelling especially after an injury. It causes the blood and lymphatic vessels to constrict. When your pain is due to an inflammatory response ice is very helpful in reducing your pain.

Acupuncture: Acupuncture has been increasingly used as an effective natural pain reliever with very low risk of any side effects.

No matter what method you employ to help with your pain I encourage you to talk to your doctor to assess your specific issues and possible risks. Whenever possible chose the path of least risk to achieve sufficient pain management. For your convenience we have a number of these reliable and vetted products in stock. If you are someone who suffers from chronic pain please be safe and mindful in whatever approach you take to manage your pain.

With Gratitude,
Pat

Aug 24

Are You Hydrating Enough?

By Body, Mind, Spirit

Are You Hydrating Enough?

August is fully upon us and with it the blistering hot, dog days of summer are here. With rising temperatures and intense humidity we also see an increase in issues related to dehydration. The dangerous thing about dehydration is it has a way of sneaking up on you and you will feel its effects before you realize it. Generally people are thoughtful and remember to hydrate if they are going to play a sport or mow the lawn but most are not nearly as diligent in their day-to-day hydration practices.

More often than not people rely on thirst as their indication that they are dehydrated and as a result do not consume an adequate amount of water. The problem is that thirst is a poor indicator for the body’s need for water because by the time you are thirsty you are already significantly dehydrated.

Obviously dry mouth and increased thirst are signs that you are dehydrated but so is fatigue, dry eyes or blurred vision, lack of sweating, dizziness, cramping, dark urine and light headedness. In severe cases rapid heartbeat, rapid breathing, fainting, confusion and anger can all be indicative of dehydration.

So how much water do you need? The amount depends on your weight, heat exposure and medications you may take. There is considerable debate as to whether you should drink approximately ½ your body weight or by multiplying your body weight by 2/3. Personally I think that if you are somewhere in between and add a dose of common sense you’ll be fine. In addition add 12 ounces for every 30 minutes of a work out. If you take a dehydrating medication add an additional 12 ounces. Equally important is to not over hydrate. When you drink too much water you will dilute the sodium and electrolytes in your body, which can create a whole of other problems.

Everyone needs to be concerned with dehydration but children, older adults and people with chronic illnesses are especially vulnerable. Older adults naturally have a lower volume of water in their bodies and are more likely to take medications and have conditions that result in dehydration. Young children become dehydrated very easily especially with vomiting and diarrhea.

So, if you are on the dry side of hydrating I encourage you to take a look at where you can do better to wet your whistle. It is a simple critical component of self-care that is easily remedied and immediately effective.

Drink up!

With Gratitude,
Pat