Woman holding vintage alarm clock

This Gift of Time

And so, we find ourselves in the throes of a global pandemic. Over these past few weeks, due to one miniscule virus, the landscape of the world around us has changed in unprecedented ways, and life as we know it has become strange and confusing to navigate.

Where do we go from here?...

 

But in the midst of this upside-down world, there is a hidden gift. It has tremendous potential. And offers an incredible opportunity.

Time.

There is no better time than NOW to focus on deep healing, to becoming centered, grounded, and explorative. Now is the time to understand and strengthen those parts of you that need extra love and attention. Now is the time to gently move towards the most physically apt, mentally sharp, and emotionally level version of you.

Quoting Nike, "Just Do It!"

So....Relax your brain. Loosen your jaw, neck and shoulder muscles. Close your eyes. Take a long, slow, deep breath. And exhale.

 

Have you ever...

  • been curious about a permanent, non-drug solution to completely overcoming your seasonal allergies?
  • wondered about that incessant stomach pain?
  • wondered if your 'irreversible' autoimmune thyroid condition is truly irreversible?
  • wondered about that nagging lab abnormality that keeps coming up on your blood tests?
  • been curious about why you wake up exhausted after twelve hours of solid sleep?
  • been concerned about your daily need of acid blockers, antihistamines, or stool softeners?

I tell my patients that in fact your body has all of the answers. It already knows why it's unwell, and what it needs to be perfectly content. It's just a matter of tapping into that deep knowledge bank.

Do you want to get from YOU in your current state of health to being on the other side of the chasm - ie. YOU in that excellent, 'my cup runneth over' state of health?

It could be that:

  • seasonal allergies are perhaps just an overactive immune response. The question is, why would your immune response be overactive? That is, in my opinion, what ought to be investigated and remedied.
  • that stomach pain may be a response to a long-standing mono-diet, or a lack of proper gut flora balance, or antibiotic overuse. It could even be due to a nervous system that's stuck in "fight or flight" aka. sympathetic mode - the gut functions best in "rest and digest" aka. parasympathetic mode.
  • just because you have a diagnosis of rheumatoid arthritis or lupus doesn't mean that you have to be on prednisone or methotrexate forevermore.

The job of the astute clinician is to:

  1. identify and remove the triggers egging on the condition and/or symptoms (such as daily consumption of the wrong foods)
  2. identify deficiencies and ensure optimal levels of nutrients and such (including a deficiency of emotional nourishment)
  3. identify toxicities and avoid/remove these from the body (including toxic drugs, toxic relationships, chronic stressors)

There may be other additional elements that weigh into the diagnostic mix, such as genetics, lifestyle factors, and history of trauma and surgeries. Regardless, I believe that you have every right to connect with a physician who will put their detective hat on for you, and who will take the time to dedicate themselves to digging deeper into your unique health situation, so that your health may finally rise higher than half-mast.

If you want to fly at full mast with your body and mind, you can now partner with a Reboot Center provider without needing to leave your sofa. Imagine that! All you need is an internet connection and access to a desktop, laptop, smart phone or tablet. Easy peasy.

Go for it and email or call us for a new or established patient virtual telehealth appointment.

As the coronavirus pandemic has kept an increasing number of people at home, I have seen more and more patients via telehealth. I do have to say that even though I miss seeing my patients in person, I feel (dare I say) almost more in tune with their healing journeys with these online visits. I wonder if this may be due to the increased passion and dedication by individuals to improve their organ and systemic health given the impact of COVID-19. But whatever the reason, I am so encouraged that people are taking the time and redirecting the course of their health and becoming truly WELL through healthier eating, selective testing, and partnering with me in the formulation of solid treatment plans, all the while focusing on their short-term and long-range health and life goals.

I feel so privileged to partake in your healing journeys. Thank you!

And remember....

Just Do it!


woman sleeping

5 Easy Steps To Sleeping Like A Baby (Again)

Do you find it frustratingly difficult to fall asleep at night? Wake frequently during the night? Weary-eyed at 4AM, without being able to fall back asleep?

The many variations on the theme of insomnia are a major health concern, to the point where the CDC has declared it a public health epidemic. Americans are notoriously sleep-deprived, and the stats in this country are staggering:

  • Approx. 30% of adults have symptoms of insomnia
  • Approx. 10% of the population may suffer from long-standing insomnia
  • Insomnia costs the workforce $63.2 billion a year in lost productivity
  • Insomnia is a major contributing factor to deaths caused by motor vehicle crashes
  • Roughly 27% of working women suffer from insomnia, compared to 20% of working men

Insomnia is defined as: “Difficulty initiating or maintaining sleep, or both, despite adequate opportunity and time to sleep, leading to impaired daytime functioning.” Sound like you fit the bill?

In my office, I see lack of good sleep likely undermining or being a contributing factor in many conditions, including chronic fatigue, anxiety, depression, and IBS. In fact, studies have shown that ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, obesity, and stroke. Insomnia can also increase the risk of car crashes, work-related accidents, and cancer.

 

How much sleep is enough?

Here are the recommended number of hours of sleep per age group:

  • 0-1 year: 12-16 hours/day (including naps)
  • 1-3 yrs: 11-14 hours/day (including naps)
  • 3-5 yrs: 10-13 hours/day (including naps)
  • 6-12 yrs: 9-12 hours/day
  • 13-18 yrs: 8-10 hours/day
  • Adults: 7-8 hours/day

 

Bottom Line: The right quantity and quality of sleep is worth it!

Consider these health benefits of good snoozing:

  • Healthy growth and development in kids
  • Proper healing and repair of your heart and blood vessels
  • Improved insulin response - this is the hormone that controls your blood sugar level
  • Improved immune function, enabling your body to fight infections with more oomph and keep inflammation in check
  • Better ability to think, learn, work, and be actively and positively engaged with your environment.

 

How To Get Sleeping Like a Baby Again:

Here are some tried-and-true methods to help encourage great sleep. If you still need help rebooting your sleep after implementing these, consider a Reboot consult.

  1. Create a foolproof sleep environment:
    1. Your bed, pillow, sheets, and blanket should be as clean, natural, and organic as possible. This reduces exposure to toxic chemicals, including formaldehyde, benzene, and naphthalene.
    2. Keep your wifi off at night. Here's why. This is particularly important for individuals who have a known sensitivity to EMFs. But, all of our brains would surely benefit from reduced exposure, especially at night, when our bodies are in repair mode.
  2. Set yourself up for nighttime success with your daytime activities:
    1. Avoid caffeine after noon
    2. Exercise daily, preferably in the morning
    3. Get plenty of fresh air and sunlight
    4. Have dinner by 7:30PM
    5. Get into bed by 9PM in order to be asleep by 10PM
  3. Establish an evening routine to encourage an easy transition to bed. This routine may include:
    1. A warm bath
    2. Meditating
    3. Reading a good book
    4. Spending quality time with loved ones
    5. Try to avoid computer use within two hours of going to bed, as the blue light can suppresses the production of melatonin (aka. our “sleep hormone”)
  4. During the night:
    1. Righto, Keep that wifi off!
    2. Get your room as calm and dark as possible- consider black-out blinds and reduce extra sources of light
    3. Open your window a bit, even if it’s just a sliver, so that the well-oxygenated air from outside can circulate through the bedroom
  5. If you still need some extra supplemental support:
    1. My go-to supplement is NapCaps, which contains herbal extracts of valerian, passionflower, and lemon balm, as well as L-Theanine and 5-HTP. It works wonders for many of my patients (and me)!
    2. 1-2 teaspoons of a gentle lemon balm & chamomile tincture or a cup of tea from these herbs can also be lovely, taken 15 minutes before bed.

It’s ALWAYS important to focus on any underlying factor(s) or conditions egging on that nighttime wakefulness. Salivary adrenal hormone testing can help to determine abnormalities in your circadian rhythm cycling (ie. you should have the “wake” hormones be high during the day and the “sleep” hormones high during the night, but sometimes these levels are turned around or are otherwise abnormal). I use this type of testing often in my office, and have found it to be a foundational part of the assessment process for insomnia.

Want to make an appointment at Reboot Center? Easy!!

 

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3157657/

https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency

https://www.sleepdr.com/the-sleep-blog/cdc-declares-sleep-disorders-a-public-health-epidemic/

https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

 


empty plate

Live Fast, Die Old

Fasting dates back to the ancient civilizations of Greece and the Near East. Fasting as part of a religious practice has been used by numerous cultures and religions. Christianity, Judaism, Gnosticism, Islam, Buddhism, Hinduism, South and North American Indian traditions all utilize some form of fasting.

Many of the early great philosophers used fasting for health; Hippocrates, Plato, Socrates, Aristotle and Galen all made note of the benefits of fasting, and Plato and Socrates were both known to have fasted for days at a time. Paracelsus, one of the three fathers of Western medicine, is quoted as saying, "Fasting is the greatest remedy-- the physician within." Interestingly, fasting has long been observed among animals during times of illness as well.

Spas in Europe long incorporated fasting as part of their therapeutic regimen for both ailing patients as well as those who wanted to stay well. In the early 1800’s, Dr. Isaac Jennings began to advocate a therapeutic system in the US that included clean air, sunshine, exercise, pure water, rest, and fasting.

In the 1900’s, Herbert Shelton (1895-1985), who supervised 40,000 people in the art of fasting, refined Jennings’ system by focusing specifically on purified water fasting and complete rest. He wrote: "Fasting must be recognized as a fundamental and radical process that is older than any other mode of caring for the sick organism, for it is employed on the plane of instinct..." He formed the American Natural Hygiene Society in 1949, which is still very active today.

Fasting for Health

Fasting is not just a fad for losing weight. It can have real impacts on multiple aspects of health. Chronic diseases such as diabetes, heart disease, and cancer can all be improved, and possibly prevented, by fasting. Even autoimmune diseases, including psoriasis, lupus, rheumatoid arthritis, and multiple sclerosis, that have little correlation with increased weight as a risk factor, can benefit from fasting.

This may be due to a deep re-regulation of our bodies induced by the fasting state, that then modulates our endocrine and immune systems into being able to become less reactive, less “auto-immune.”

The word fasting can conjure up feelings of doubt. How can health be accomplished when the treatment might involve hunger pangs, cravings, and deprivation of nutrients? Well, it can! In an effort to focus this article, as there are so many different fasting regimens used around the world, for various reasons, utilizing different methods, I will focus on one in particular called the Fasting Mimicking Diet (FMD).

New research into the FMD is beginning to uncover that it can have all the benefits of classic water fasts, but without the risks of water fasting. And, it can be easily incorporated into a busy life. Few of us can take time off work and life to water fast on a regular basis. Enter FMD.

One particular study involving five days of adhering to the FMD each month for three months demonstrated the benefits of this type of fasting. The FMD subjects were found to have reduced body weight and body fat, lowered blood pressure, and decreased the hormone IGF-1 (implicated in aging and disease) after the 3 months, as opposed to their non-FMD counterparts.

Want to know more about how to actually undertake the FMD? I suggest that you consult with a FMD-literate physician or nutritionist. Be sure to have your blood values and body measurements checked before embarking on the FMD journey, and also at the end of the process. Track your sleep, energy level, mental clarity, and other markers of general health during the process. And have fun!

Who should not try Fasting

There are some people for whom fasting is not recommended. These include individuals with eating disorders, cachexia, underweight individuals, the elderly as well as young children, and people with particular psychological disorders. Always consult a physician before embarking on a fast.

References:

Wei M, Brandhorst S, Shelehchi M, et al. Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease. Sci Transl Med. 2017;9(377)

Choi IY, Piccio L, Childress P, et al. A Diet Mimicking Fasting Promotes Regeneration and Reduces Autoimmunity and Multiple Sclerosis Symptoms. Cell Rep. 2016;15(10):2136-46.