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Dr. Patricia

NutritionVibrant Health

10 Delicious Ways to Drink More Water (solutions for the well-meaning and forgetful)

by Dr. Patricia

You’ve heard it so many times. Drink more water and you will be healthier.

And you want to. In fact, you have every intention of doing so.

You may have purchased a variety of beautiful water bottles to complement your sincere hydration goals. You may have invested in a state-of-the-art water filtration system and/or tried many brands of water, hoping to be inspired to develop the habit of hydrating with ease on a daily basis.

But how many of us manage to stick to our drink-more-water-mantras for the long-term?

It’s a challenge I hear about from my patients every day, which inspired me to start writing down all the various recommendations I have given to patients throughout the years on how to drink more water.

Today’s post, 10 Delicious Ways to Drink More Water (solutions for the well-meaning and forgetful), includes delicious, easy, and healthy ways to end your internal water challenges for good and start reaping the health and beauty benefits of optimal hydration.

What science says about how much water you should drink may surprise you

When it comes to water and the human body, scientists agree on the following:

  • The human body is made up of 80-85% water.
  • A human being can survive only 3 days without water.
  • Like air and food, we literally can’t live without it.

But, the question of how much water a person should drink daily is still very much unproven.

You’ve heard the recommendations, 8 glasses per day, drink half your weight in ounces, drink until your urine is clear…

I wish I could show you the science behind these recommendations, but guess what? I can’t!

No study or scientist has proven the optimal amount of water for human beings to consume daily.

We all live in different climates, have different body compositions, eat different diets with varying amounts of salt, diuretics, alcohol, and water-containing foods; we all exercise different amounts and perspire at different rates, and medications and illness also play a role in our hydration levels.

Given the individuality of humans and our environments, it’s no wonder science has not been able to come to a conclusion.

If you need a solid number to go on, I’d suggest talking with your practitioner OR experimenting with different amounts of water and listening to your body.

Word to the wise-water enthusiast: as you begin to drink more water, you will have to use the bathroom more often. This will even out as your body adjusts to your new water intake. But until then, plan accordingly.

Proven ways water can help you stay healthier

Despite the fact science can’t tell us how much to drink, it has proven the following health benefits of drinking more water.

  • Drinking more water supports healthy weight and weight-loss—studies have proven that adequate water helps your stomach feel full and satisfied so you eat less 1.

Test it out for yourself the next time you get the munchies: drink a glass of water before chowing down and wait 10 or 15 minutes to see if it satiates your hunger.

Along this same theme, another study reported by ABC news2, proved that people who consume a brothy soup before a meal eat 20% less than those who do not.

The principle is the same, take liquid first and you’ll eat a smaller meal.

  • Water keeps your bowels functioning optimally—the colon relies on water to help it move efficiently and comfortably. When not enough fluid is present, constipation and hard, dry, painful stools result.

This is why many fiber supplements, such as psyllium, should be taken with water. The two work hand-in-hand to sweep and flush out waste.

  • Water helps improve brain and cognitive function—studies have shown that just a 2% rate of dehydration can lead to cognitive impairments including reduced memory and attention3.
  • Maintains normal fluid balance—which improves circulation, digestion, absorption, creation of saliva, nutrient transport, muscle health, and body temperature.
  • Boosts your body’s detoxification by supporting healthy kidneys—the kidneys are key organs of elimination, but cannot function properly without enough water.

In Traditional Chinese Medicine the kidneys are associated with the Water element; and have a direct relationship to the health of the bones, organs of fertility, hair, and ears.

  • Water helps maintain normal blood pressure and promotes alertness—the relationship between hypertension and chronic dehydration has been long-known. But researchers at Vanderbilt University found that plain old water increases the activity of the sympathetic nervous system which helps promote alertness and greater focus4.

So, water is important! Now onto the 10 delicious ways to get more of it…

1. Bored with plain water? Just add fruit.

This is an old trick spas used to encourage patrons to hydrate after massages.

You can buy fruit-infused water, OR just add a few slices of fresh, organic fruit, vegetables, or herbs to room temperature water.

The natural flavors infuse within minutes, and you can enjoy a spa-like experience anywhere you go.

Once you find your favorite combo the stuff is deliciously addictive.

Need some inspiration? Here are some ideas to try:

  • Strawberry, orange, and lime
  • Lemon and a sprig of fresh rosemary
  • Peaches with plums or raspberries
  • Cucumber, orange, and mint
  • Peeled grapefruit (the rind is too bitter), or orange (peel on) with fresh basil
  • Raspberry with lemon or lime
  • Watermelon, cucumber and mint
  • If you can find chocolate mint at your farmer’s market, it is lovely paired with raspberries or orange.

2. Craving something sweet? Try this nearly zero-calorie, no-sugar-added, naturally-sweetened lemonade.

This is one my favorite ways to drink more water and it take no time to make.

Homemade Stevia Lemonade or Limeade

Yield: 1 Quart

Ingredients:

Juice of 4-6 lemons or limes (depending on size and your desired tartness)

3-6 packets (to taste) pure Stevia or Stevia with inulin such a SweetLeaf® (the stevia dissolves perfectly in room temperature water)

4 cups purified water

Procedure:

Mix, shake, and enjoy.

3. Can’t remember to drink enough? There’s an app for that.

Try Waterlogged for iPhone, Water Your Body for Android, or set alarms on your phone or computer.

4. Start your day off hydrated.

Many patients report how they “know they should drink more water.” There is something in them that knows intuitively, yet they also report how they feel the day escapes them and they often realize later how little water they drank. That was also the case for me many years ago. I realized that by developing the habit of drinking a 12 oz glass of water (I squeeze half a lemon that I pick from my own lemon tree) first thing every morning, my awareness of hydration continues throughout the day. That tip seems to the the single most useful that I’ve shared with thousands of patients for almost three decades in terms of “converting” the forgetful to the hydrated.

Color your world of hydration with other foods and fluids that count toward your water intake, such as:

5. Pure coconut water

Known as nature’s sport’s drink, coconut water has been sustaining people for centuries. There are many brands out there, my favorite for both purity and taste is Harmless Harvest Raw Coconut Water.

6. Water with a splash of juice

For many years, consumers had been led to believe that 100% fruit juice was a healthy beverage. Experts now agree this is not the case. However, if you’re used to drinking juice it can be hard to give up that flavor for plain old water.

To ease the transition, try diluting your juice. Start with half water, half juice, and slowly reduce the amount of juice. This gives your water some flavor without all the added sugar.

7. Broths

Why are steamy hot broths consumed at breakfast, lunch, and dinner in some of the world’s most sweltering countries?

In addition to being incredibly nourishing, they are also mostly water. Plus, as the theory goes, when you take hot liquids they makes you perspire, which ultimately cools you off.

8. Enjoy and Explore the Amazing Variety of Teas

A warm cup of energizing herbal or green tea counts toward your daily water intake, and can have a positive effect on your overall health.

For a natural pick-me-up, try Tulsi; for a fruity flavor that pairs well with citrus, hibiscus hits the spot, if you like a more smokey, woodsy tea, Yerba Mate blends or nettles are the way to go; if you prefer black tea, red raspberry leaf has a similar tannic flavor and is a wonderful tonic for women.

9. Coffee substitutes

A cup or two of coffee is fine for most people and has proven health benefits5.

But, if you end up drinking glass after glass of iced coffee and blended coffee drinks to keep cool, all that stimulating caffeine and sugar can negatively impact your health.

Chicory, roasted dandelion blends, or Teeccino® all offer delicious, nutritious coffee flavor without the caffeine jitters.

10. The low-sugar “Arnold Palmer”

Mix half of your stevia-sweetened lemonade with half iced red raspberry leaf or green tea, for a refreshing, hydrating pick-me-up.

In addition to these delicious ways to get more water, technology can be a big help here. Try setting reminders on your phone and other devices, or use a fitness tracker like FitBit® or Jawbone® to help you remember to sip water throughout the day.

When it comes to how to get enough water, creativity, consistency, and reminders are key. I hope these 10 tips have inspired you to start reaping the benefits of optimal hydration for health, beauty, and beyond.

-Dr. Patricia

References:

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Peaceful MindQigongVibrant Health

Increase Energy, Focus, and Creativity with this Powerful QiGong Pose

by Dr. Patricia

Many patients seek out acupuncture and herbs as a way to overcome specific health challenges such as chronic pain, hormonal issues, digestive complaints, anxiety, and sleep issues. In the West, acupuncture and herbs are two of the most well know aspects of Traditional Chinese Medicine.

One of the most powerful aspects (yet not as well known to Westerners) of Traditional Chinese Medicine is the practice of qigong—a form of ancient, gentle exercise which aligns the skeleton, strengthens the muscles, enhances focus, calms the mind, and nourishes the spirit.

Qigong is revered as such a critical part of the healing process, that many  Traditional Chinese Medicine doctors will not recommend a treatment plan without it.

In fact, there have been entire medicine-less hospitals created in China which rely solely on Qigong for healing a variety of conditions, and they report very high success rates.

Yet despite its incredible health benefits, qigong has not experienced the same popularity as other ancient movement/exercise practices such as yoga (from Ayurvedic medicine) or tai chi (another ancient Chinese practice).

Until now…

Qigong is finally catching on in the West (and no, it’s not just for martial arts enthusiasts)

As a qigong instructor myself, I have noticed a surge of interest in my classes in recent years.

I’ve also observed how the healing processes seems to accelerate when patients incorporate qigong into their routines.

The tricky thing for many people is how to get started.

Unlike more popularized practices like yoga and tai chi, there just aren’t a lot of online qigong resources translated into English for the beginner. I envision the day where there qigong classes are available in every neighborhood!

However, throughout years of practice I’ve learned qigong need not be inaccessible to us modern-Westerners. In fact, even just brief sessions (one pose for a few minutes a day) can offer profound healing results…which is what inspired me to write this post.

Qigong can be practiced as a martial art, however it also encompasses two other realms of healing/being:

  • Health (energy or “qi” cultivation)
  • Spiritual development (the meditative aspect of qigong)

As a Traditional Chinese Medicine practitioner, I recommend qigong to my patients as a health or spiritual practice—to help re-balance the qi and to assist in the cultivation of inner peace and resilience, which thus enhances the effects of their acupuncture treatments significantly.

So, how does one get started solo?

There is one simple qigong pose almost everyone can do which will give you a profound boost in energy, brain power, and productivity, while greatly reducing stress, anxiety, and sleeplessness (and anyone who can stand upright can do it).

Standing Like a Tree Pose (Zhan Zhuang): your ultimate qigong starting point

Standing Tree Pose, traditionally known as: “Zhan Zhuang”, is (arguably) the most foundational pose in qigong..

…and it’s as simple as hugging a tree!

Well, it may be a tad more involved, but that’s the basic pose: to stand firmly on the ground and hold out your arms like you’re embracing a tree.

I’ll get into the how-tos on this in just a moment, but the main goal of this standing pose is to get yourself rooted and grounded in the earth while you relieve all tension throughout your body.

It’s an especially helpful pose for those who:

  • Sit at a desk all day
  • Have to focus for long periods of time
  • Have chronic pain issues in their necks, shoulders, and backs
  • Suffer from “busy brain”
  • Don’t have enough energy
  • Have demanding jobs and work schedules
  • Are dealing with kidney, joint, or bone health issues
  • Have physically demanding jobs (this includes new parents, anyone who stands a lot at work, etc.)
  • Suffer from sleep issues

How Zhan Zhuang (Standing Like a Tree Pose) Helps Boost Brain Power, Energy, and Focus

One of the benefits of qigong, and specifically Zhan Zhuang,  is that it helps to align your posture.

You see, when our posture is misaligned it puts a burden on our entire body and blocks our qi, which zaps energy from all our organs and system.

By using standing poses, like Zhan Zhuang, you will free up any stagnant qi (energy), while taking pressure off your organs and allowing for the free flow of nourishing blood.

At its core, Zhan Zhuang is a form of standing meditation and offers many of the mental benefits of mindfulness training.

Ken Cohen, a qigong master of whom I have had the honor of studying with, writes about Zhan Zhuang extensively in The Way of QiGong, “Standing meditation is the single most important and widely practiced form of qigong, integrating all elements of posture, relaxation, and breathing…”

The surge of energy one experiences from the pose comes from that freeing of the qi and blood, which in turn, helps boost your brain power and focus.

Further, as you practice this seemingly simple pose, you are forced into a single-minded, meditative state, which helps empty the brain of racing thoughts, leaving your mind refreshed, re-charged, and ready to function optimally.

Additional health benefits of standing like a tree pose (Zhan Zhuang) include:

  • Increased oxygen in the body
  • Reduction in back, neck, and shoulder pain
  • Greater joint fluidity
  • Higher quality cerebral cortex excitation
  • Better sleep
  • Healthier kidneys, marrow, and bones
  • Reduced anxiety
  • Improved mental and physical performance

How To Stand Like a Tree

Like I said, the pose looks just like you’re standing strong while hugging an invisible tree—but, you are doing so much more, and the first step is to set yourself up in proper alignment.

  1. First off, imagine your body akin to a tree with your your legs and torso as the trunk, your limbs and head as the branches, and your feet as the beginning of a root system which goes deep into the ground.
  2. Next, stand with your feet shoulder-width and press your big toes into the ground.
  3. Put a gentle bend in the knees—not so far that your knees go over your toes, but never with the knees locked.
  4. Tilt your pubic bone slightly forward, like you’re sitting on a tall bar stool.
  5. Raise your arms up like you’re hugging a tree (or large ball) —wrists shoulder-height, shoulders relaxed.
  6. Tuck your chin slightly.
  7. Place your tongue on the roof of your mouth and relax your lips.
  8. Keep your eyes relaxed and open with a nice, soft gaze forward.
  9. Allow for gentle, relaxed diagphragmatic (belly) breathing.

It’s a lot to think about, right? But, the point is not to overthink it (-:.

In other words: do not to aim for perfection at the beginning, just create your best tree-hugging pose and relax. The nuances will fall into place the more your practice.

Now, hold that pose and breathe deeply. Focusing on maintaining that proper alignment as best you can.

You can start with holding the pose for three minutes, working up to five minutes a day. If you have any discomfort, place your attention on the your breath and make sure you are relaxing into the pose, not efforting. Often the discomfort passes. Do not continue if you have pain. If you have a medical condition, please check with your health care practitioner regarding proceeding with this as well as any exercise.

The Paradox of this Simple Pose

I first learned this pose in 1989 from Dr. Roger Hirsch, an amazing qigong master and my professor at Emperor’s College of Traditional Chinese Medicine, where I was a student at the time. Truth be told, I did not like this pose at all! I didn’t see the point of standing still. I wasn’t able to appreciate the profundity in its simplicity.  In spite of my dislike, I remember that something inside me knew there was something to this. Over the years, as I have regularly revisited this pose and all of its possibilities, I have come to have a deep appreciation and respect for it. I also benefit tremendously from the practice of it. I notice increased focus, I feel more centered and grounded in my day-to-day life, and I experience better energy, as if my batteries are recharged. As the world “out there” seems to get busier and overstimulating, I notice I appreciate the simple and profound aspects of simply being more and more. I cherish practices such as qigong, meditation, being in nature, and, of course, heartfelt encounters with the wonderful people and animals I get to share time with on this fascinating adventure called Life.

 

 

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Brain WellnessEmotional WellnessJoyful Spirit

How Gratitude Rewires Your Brain and Creates Better Health

by Dr. Patricia

Adopting an attitude of gratitude has become a healthy trend of late.

Part of this is due to emerging science validating the health benefits of practicing gratitude, including:

  • A more optimistic state of mind
  • Less anxiety
  • Better sleep
  • Improved immunity
  • Healthier levels of stress
  • Higher performance
  • And better cognitive function, to name but a few

But, have you ever wondered how the simple act of being grateful works to accomplish all this?

As a curious person and healthcare practitioner, I’ve spent years observing how our thoughts and attitudes affect our health.

For example, I’ve noticed it’s often much more challenging for pessimistic people to heal, even if they do “all the right things” with their diet, exercise, etc.

Conversely, I’ve been fascinated by some optimistic patients who do many of the “wrong things” (eat sugar, work out sporadically, forget to take their herbs, etc.), yet still manage to maintain a fairly robust level of health.

There are exceptions of course, but after years of practice it’s difficult to deny the connection between the overall health of the gratitude seekers vs. the pessimists.

But, most would view my observations as anecdotal evidence…and fair enough.

So I began digging deeper, and discovered new research which explains how gratitude rewires our brains for better health and happiness.

In the interest of simplicity, I’ve taken that research and distilled it down to the following:

3 Ways Practicing Gratitude Changes Your Brain

#1: It activates your hypothalamus

Your hypothalamus is located at the center of your brain and influences a wide range of biochemical functions, including hormonal balance, body temperature, thirst, weight, sleep, libido, blood pressure, digestion, and balancing bodily fluids.

Researchers have found that when experience feelings of gratitude, we increase blood flow to specific parts of the brain, including the hypothalamus, which results in higher levels of activity 1.

This explains why writing in a gratitude journal, for example, has shown so effective in improving many areas of health, including better exercise habit, improved sleep and healthier metabolism…

…they’re all influenced by your hypothalamus.

#2: Regular gratitude practice creates new neural pathways in your brain

We discussed how this works in a previous article: “The Easiest Way to Stop Negative Thinking in its Tracks”.

To recap: when we allow an absence of gratitude to rule our thoughts, our brain gets comfortable with this type of mindset.

An absence of gratitude can manifest in many sneaky or subtle ways such as:

  • Chronic complaining
  • Self-pity
  • An unhealthy level of skepticism
  • A victim mentality
  • An attitude of constant criticism (self or otherwise)
  • Dishonesty
  • Or by identifying as a “pessimist” or “negative person”

Each time we “indulge” in a lack of gratitude, it reinforces that specific pathway in the brain while giving us a little hit of stress-related hormones, like cortisol .

This is the exact same biochemical process that happens when we reinforce any bad habit—such as gossiping, binging on desserts, or smoking a cigarette—it triggers our brain’s pleasure center to keep us coming back for more.

Thus, the only way to break free from this negative downward spiral is to create new neural pathways. And practicing gratitude is an effective way to accomplish this.

You see, science has shown that every time you express gratitude or self-compassion through journaling, verbal appreciation, or giving you’re creating a new neural pathway which will lead to greater happiness, compassion, and appreciation2, 3.

#3: Gratitude facilitates the release of feel good neurotransmitters and hormones

While the absence of gratitude causes the release of potentially damaging stress hormones, an attitude of gratitude releases a symphony of beneficial brain chemicals.

Three of these include:

  • Dopamine—the neurotransmitter associated with a sense of reward, satisfaction, and pleasure.
  • Serotonin—the “feel good” neurotransmitter responsible for regulating mood, sleep, energy, and more
  • Oxytocin—also known as “the bonding hormone”, responsible for attachment, healthy libido, and meaningful relationships

Not only will greater levels of these brain chemicals make you feel happier, but optimal levels have been associated with decreased risk of mental and physical illnesses such as depression, anxiety, insomnia, lowered immunity, chronic stress, and hormonal imbalance4,5, 6.

Breaking the cycle, tips on switching to a gratitude mindset

It may sound reasonable enough to make the switch from being ungrateful to being grateful as soon as possible…but, old habits die hard!

The good news is, you’ve already taken the first step by becoming aware it.

The following tips will help make the switch to an attitude of gratitude much quicker and easier:

Tip #1: Read my previous article: “The Easiest Way to Stop Negative Thinking in its Tracks”, and focus on changing your words instead of your thinking.

Tip #2: Experiment with how you express gratitude. Sure, gratitude journaling may be all-the-rage, but not everyone enjoys journaling.

Remember, this is not a one-size-fits all practice and gratitude comes in many different forms.

For example, you may try to compliment 3 people a day, appreciate something beautiful in nature, call up a friend or family member to show your appreciation, offer up your gratitude in meditation or prayer, volunteer, or simply say five things you’re grateful for out loud.

If free-style writing isn’t your thing, there are many excellent gratitude journal templates you can use to keep yourself on track.

Tip #3: Buddy up. It’s a lot easier to adopt a new habit if you have a friend or family member supporting you. Tell others what you’re doing and see if they want to join in, then hold each other accountable.

Tip #4: Nip complaining in the bud. As outlined in my previous article, complaint is the #1 enemy of gratitude. And it’s so accepted in society, most of us don’t even realize when we’re complaining.

Use the tips in the previous article to free yourself from chronic complaining.

Tip #5: Re-evaluate relationships built on an absence of gratitude. You know the ones I’m talking about, friendships built on gossip, complaint, self-destructive behavior, criticism, or pity parties.

Often we find that old habits die hard, so it is important to surround yourself with people who nurture those new habits you’re seeking to adopt.

I know I’m so grateful for the readers of my blog and the community of like-hearted people I get to connect with to spread love and peace and joy throughout the world!

In gratitude,

Dr. Patricia

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NutritionVibrant Health

Good Fats? Bad Fats? Cutting Through Some of the Confusion

by Dr. Patricia

If there is one area of nutrition that has everyone confused, it’s which fats and oils are truly healthy.

Widespread use of canola oil is a prime example of this confusion run amuck.

Just Google “Canola Oil”, and you’ll find advice ranging from “It’s poison! Don’t ever consume it!” to, “It’s the world’s healthiest cooking oil”.

Or take a trip to your local natural foods store, and you will be greeted with a variety of organic foods containing canola oil…and a select variety boasting a “canola-oil-free” label.

So, is canola oil healthy…or not?

To the contrary. In fact, next to soy fake foods and artificial sweeteners, it’s the biggest fake-health-food to ever infiltrate our food supply.

Read on to find out the history and science behind why canola oil became so popular, how to avoid it, and what to use instead.

What is Canola Oil is Made From?

Canola oil gets its name from the two words: “Canadian” and “oil”.

In the 1970s, Canadian scientists used genetic manipulation to turn rapeseed oil (a popular pesticide at the time) from a dangerous, inedible product, into the ‘heart healthy, omega-3-rich” canola oil we know today.

The oil was made edible by removing two key compounds known as: erucic acid (a fatty acid known to cause heart lesions) and Glucosinolates (which gave the oil an unpleasant bitter flavor).

What’s wrong with this picture? Three Key Things…

#1: The extraction process used to make most canola oil requires high heat. This renders the omega-3 fatty acids rancid, and therefore incredibly bad for your heart and cell health. Heat it again for cooking, and you double your dose of rancid fats.

#2: Highly toxic chemical solvents, such as hexane and bleaches, also used in the extraction process remain in the end-product in trace amounts.

Trace amounts may seem safe, but if you cook with canola oil every day, 365 days a year, you wind up consuming a lot more than a “trace amount” of these chemicals.

#3: Despite its engineering, canola oils still contains trace amounts of heart-damaging erucic acid. More on this to come…

Why the labels “Organic”, “Non-GMO”, and “Expeller-Pressed Canola Oil” Don’t Matter…

Though it is estimated over 90% of canola oil crops in the United States and Canada are genetically-modified1, you can find organic, non-GMO, expeller-pressed-canola oil.

But that doesn’t make it better.

You are still consuming a genetically-manipulated, highly-processed oil that contains low-levels of erucic acid (the compound mentioned above that causes heart lesions).

Now, our friends at “Big Agriculture” would have you believe these trace amounts are nothing to worry about.

Yet, there have been no human studies done to demonstrate the cumulative effects of canola oil consumption.

Conversely, animal studies have shown that regular consumption of canola oil creates vitamin E deficiency, which causes an increased risk of heart disease, stroke, and shortened lifespan.2.

Another study showed that even in low amounts, the erucic acid found in canola can cause heart lesions3.

Plus, if you’re using expeller-pressed canola oil for cooking, that heat will cause oxidation of those omega-3s resulting in a rancid product.

How to Avoid Canola Oil in Your Favorite Natural Foods

Avoiding canola oil in any food requires paying serious attention to labels.

Just recently, I ordered what appeared to be an olive-oil-based mayonnaise from an online natural food store. It had a picture of olives and a notation implying the olive oil was significant. I have been an avid label reader since I was a teen (nerd alert, I know), however I let my guard down on this one.

Imagine my dismay when I opened the box, read the label, and found it was loaded with canola oil!

The lesson: read labels thoroughly, including your favorite organic, natural foods brands.

The Best (and worst) Canola-oil Alternatives for Cooking

Neutral-tasting canola oil is advertised to be wonderful for everything—from deep frying to salad dressings.

However, choosing an alternative isn’t as simple as switching to another neutral-tasting vegetable oil, like safflower or soybean oil.

Why not?

Because many vegetable oils are produced using that same high-heat, chemical solvent extraction process.

This creates a highly rancid, pro-inflammatory, free-radical producing nightmare of a fake food you want to steer clear of.

Instead, choose healthy fats and oils that fall under these three guidelines:

  • Are high in anti-inflammatory fatty acids (omega-3s)
  • Are stable and not rancid
  • Minimally processed or cold-pressed
  • Organic

The Best Fats Oils for Cooking:

  • Virgin coconut oil (for low-to-medium heat cooking and baking)
  • Refined Coconut oil (for high heat cooking and baking)
  • Extra virgin olive oil (for salads, and low-to-medium heat cooking)
  • Pasture-raised butter (for low-to-medium heat cooking and baking)
  • Clarified butter or ghee (for medium to medium-high heat cooking)
  • Avocado oil (for salads, low heat cooking)

In addition, a high-quality fish oil, cod liver oil, or plant-based EFA oil like evening primrose or borage, can go a long way in helping supply those much-needed anti-inflammatory omega-3 fatty acids.

There is much more to say on the topic of healthy fat vs. unhealthy fat, omega-3 to omega-6 fatty acid ratios, and why vegetable oils should be avoided (despite what we’ve been told).

However, if you can start by just replacing canola oil with one of the healthy oils or fats listed above, you are taking significant steps towards better health and nutrition.

And if enough of us start doing this—just like GMOs—the food companies will notice and start taking canola oil out of our favorite products.

Until then, read labels carefully and enjoy in good health!

-Dr. Patricia.

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Joyful SpiritLoving HeartPeaceful Mind

February Workshop: Activate Your Inner Superpowers: Realizing Radical Peace, Love and Well Being for 2019 and beyond

by Dr. Patricia

Activate Your Inner Superpowers: Realizing Radical Peace, Love and Well-Being in 2019

Saturday, February 16, 2019 – 11 AM-1PM –  Presented by Drs. Patricia Fitzgerald and Lauren Howard

In this workshop, we will learn how to let go of what is not serving our highest good, such as toxins, unhealthy emotional patterns and limiting belief systems. We will learn to access inner wisdom to create a life with more peace, harmony and love, independent of outside circumstances. We will explore the ancient Traditional Chinese Medicine transformative practices of qigong and healing sounds, meditation, nutrition, and  herbal medicine–all presented with modern applications to allow for more joy in 2019 and beyond…

Presenters: Santa Monica Wellness Center Practitioners Drs. Patricia Fitzgerald and Lauren Howard

Location: The meditation/yoga studio at Have Body Wellness (upstairs from Santa Monica Wellness Center)

12304 Santa Monica Blvd , Suite 200 , Los Angeles, CA 90025

Fee: $30 Prepaid, $40 at the door (based on availability); sign up at info@havebodywellness.com or mindbodyonline.com

Bonus: Have Body Wellness is offering our patients and their friends/family members who attend our workshop a week unlimited pass to their beautiful yoga-meditation-pilates studio for just $20!

Each workshop participant will receive a free copy of Dr. Fitzgerald’s bestselling book , The Detox Solution: The Missing Link to Radiant Health, Abundant Energy, Ideal Weight, and Peace of Mind

 

 

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Brain WellnessPeaceful Mind

10 No-Brainer Ways to Reboot Your Memory, Sharpen Focus, and Enhance Cognitive Performance

by Dr. Patricia

Cognitive health issues in the old, middle-aged, and young is a rather disturbing trend I’ve noticed in practice over the last 5-10 years.

Yes, as we age it is considered “normal” to have “senior moments”, but what brings me pause is the number of 20, 30, 40 and 50 year olds coming to me for with concerns regarding memory and focus.

And make no mistake, no otherwise healthy person in their prime-years should be having chronic cognitive health issues (no matter how “normal” it’s become).

We’ve looked into this before in a previous article: “Is Your Smartphone Addiction Ruining Your Memory“, but I wanted to continue the conversation with a more action-oriented article.

Today’s post will focus on 10 no-brainer (-: ways to reboot your memory, sharpen your focus, and enhance (and protect) your overall cognitive performance.

Whether you believe your brain-hiccups may be from over-exposure to technology, old head injuries, mood disorders, lack of sleep or too much stress, there is a remedy here to help.

#10: Alpha GPC

A lesser-known cognitive health booster—but a powerful one is: Alpha Glycerol Phosphoryl Choline, also known as Alpha GPC.

While it sounds like a manufactured drug, Alpha GPC is a naturally-occurring choline-containing molecule found in a variety of foods such as red meat, pastured eggs, dairy products, organ meats, and cruciferous vegetables.

What makes it magical for brain health is it’s relationship to the neurotransmitter, acetylcholine—which is a product of the metabolism of Alpha GPC in the gut and brain.

Once Alpha GPC is metabolized into acetylcholine, it has been shown to have significant benefits to cognitive function including: memory formation, focus, learning ability, and memory recall.

Studies have even shown Alpha GPC effective in helping restore memory in stroke and TIA patients1.

#9: Acetyl-L-Carnitine

This simple amino acid, which also contributes to optimal production of acetylcholine, has been shown to do wonders for enhancing memory, learning capacity,2 and brain aging3.

One study even suggested it had beneficial effects on some clinical features of Alzheimer-type dementia, particularly those related to short-term memory4.

#8: Phosphatidylserine (PS)

PS is one of my favorite supplements and has significant research to back up its memory-enhancing, cognition-supportive, stress-reducing properties. It is a phospholipid, a fatty substance. The body produces it, and we get most of our intake from food.  Food containing phosphatidylserine include organ meats and Atlantic mackerel, which are not common in the modern diet. Supplementation can be helpful,  and research suggests it may be helpful with symptoms of Alzheimer’s disease.

#7: Bacopa

Bacopa is an Ayurvedic herbal remedy long-prized as a brain tonic and memory enhancer.

It’s been traditionally used for a variety of neurodegenerative diseases including anxiety, depression, and epilepsy in addition to memory, concentration, and focus.

An interesting side note: Bacopa was recorded in early Ayurvedic texts to have been used by scholars to help them memorize lengthy hymns5.

Modern studies have shown Bacopa to be effective in: reducing oxidative stress in the brain, enhancing cerebral blood flow6, enhancing learning, reducing anxiety, and improving memory consolidation78.

Because of its beneficial effects on both mind and spirit, I often recommend Bacopa for those who need a brain-boost and tend toward anxiety.

#6: Lion’s Mane

While its name may conjure up images of a medicine man gingerly collecting fur from a sleeping lion, Lion’s Mane AKA: “Bearded Tooth Fungus” is a powerful medicinal mushroom that’s been used in Traditional Chinese Medicine for centuries.

Thankfully, modern medicine is finally catching on the cognitive health prowess of this ferocious-sounding fungus.

For example, recent studies have shown Lion’s Mane effective in stimulating and supporting nerve-growth factor production in the brain9, which helps us process new information.

Human studies have also shown Lion’s Mane effective in improving short-term memory, photographic memory10 and cognitive function in those with mild cognitive impairments11; and animals studies have showcased its’ neuroregenerative capabilities12.

#5: Aerobic exercise

If brain health is the goal, then aerobic exercise can help.

While you don’t need to overdo it, regular aerobic exercise like brisk walking, cycling, or swimming, helps pump more blood and oxygen to your brain while reducing your glucose levels; all of which protect your brain from degeneration.

#4: Qigong

In addition to regular aerobic exercise, the ancient practice of Qigong has also shown significant benefits to healing, relaxing, and protecting the brain13.

Beyond brain health, there is an entire hospital in China known as “The Medicine-less Hospital” dedicated to using Qi Gong as its only remedy to heal patients with a wide variety of ailments…so this is serious stuff.

Much of Qigong’s brain-healing power can be accredited to stress-relieving benefits of regular practice, which forces you to be fully present and focused on the moment.

As a Qi Gong instructor, I’ve found that regular practice (even once or twice per week) can go a long way in resetting a scattered brain and calming an anxious heart.

#3: An honest self-assessment of your screen time/social media use

It’s been proven beyond a shadow of a doubt, that excessive screen time and over reliance on technology hurts your brain.

And while we certainly must live our lives, we must also strike a firm balance between practicality and addiction when it comes to Smartphones, tablets, social media, etc.

For more information, please see my previous articles: Is Smartphone Addiction Ruining Your Memory? and Texting: Reshaping our Brains, Necks, and Relationships.

#2: Spend time with loved ones and serving others

It may sound too good to be true, but spending more face-to-face time with your friends and family and helping others, is incredibly powerful for keeping your brain young.

This work on several different levels. For example, spending time helping others (and forgetting about yourself) helps keep life in perspective, which will reduce your stress levels and make you happier overall.

And studies have shown that people with more of a robust social support network have better memory and cognitive health than those without14.

Again, much of this has to do with the reduction in stress that healthy relationships offer us.

#1: Get enough sleep

This is my #1 tip…because it’s so, so important.

If you’re not sleeping enough, which means 7 1/2 – 9 hours (or more) a night then you will have impaired cognitive function; no matter what your age, lifestyle habits, or genetics.

One of the lesser-known reasons that deep, natural sleep is critical to brain function is that it activates a newly discovered system in your brain known as the glymphatic system.

Coined by Dr. Maiken Nedergaard based on its similar function to our lymphatic system—a primary detoxification system—the glymphatic system is responsible for cleansing our brains of harmful cellular by-products that, if left to accumulate, could lead to severe cognitive decline as we age.

In other words, it acts like your brain’s midnight cleaning crew and it is only activated during deep, natural sleep.

(I discuss the glymphatic system at length in a previous post: “Science Confirms: Sleep Detoxifies Your Brain“)

Plus, during sleep is when your brain engages in what’s known as synaptic pruning, where old information is pruned out to make room for new information.

If synpatic pruning cannot take place due to poor quality sleep, it will impair your ability to form new memories and retain new information (some of my patients humorously refer to this as “new-mommy or daddy-brain”).

Where to start?

No matter if your cognitive health issues are mild, moderate, or severe, your primary focus should be getting your sleep sorted out…because that will make the biggest difference.

Second, if your issues are mild to moderate and you’re under age 50, start by trying some of the other recommendations above, and talk to your practitioner about including the supplements recommended.

Finally, if your issues are moderate to severe, do not despair!

Instead, seek out the assistance of a qualified integrative health practitioner to help you identify the root cause of your issues and customize a healing plan.

I can tell you from experience that the brain—just like the body—is brilliantly designed to heal and regenerate when given the proper tools and nourishment to do so.

Blessings on your path to better memory, focus and cognitive well-being.

-Dr. Patricia

 

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MindfulnessNaturePeaceful Mind

Discover Forest Bathing for Vibrant Health, Mental Clarity and Emotional Well Being

by Dr. Patricia

I recently returned from a restorative trip in one of my favorite places in the world — Sequoia National Park, here in California.

I’ve been retreating to this woodsy paradise for years—for vacation, for solitude, for writing, for healing, for meditation, and for recharging—as it offers a space to be completely still.

While there, I vow not to engage in any online activities, nor do I keep a schedule of must-see places or activities.

Rather, I take the time to immerse myself in the natural state of peaceful being—or mindfulness—the forest offers, which gives my analytical brain (and heart) a much-needed break.

I imagine you’ve experienced this peaceful-forest-feeling before too.

There’s just something about the fresh air, the smells, the greenery, the endorphins, and the overall experience of getting “lost” in the woods that rejuvenates us body, mind, and soul.

It’s a feeling most people know but few can fully pinpoint or explain.

Is it the trees? The sounds of the birds? The disconnection from “real life”? The smells? The fresh air?

As it turns out, science has confirmed that all of the above (and more) contribute to “that feeling” we get from being in a forest—the modern term for which is now known as,  “forest bathing” or “Shinrin-yoku” in Japanese..

The Recent Discovery And Ancient History Of Forest Bathing For Health and Well-Being

People have been retreating to nature to improve their health since time immemorial.

Even in the very primitive years of conventional medicine, doctors  recommended their patients “retreat to the country” to help them recover from serious illness.

And in Traditional Chinese Medicine, the ancient texts reference the importance of harmony with nature and respectful use of the forest and its bounty, to treat and prevent disease.

However, it wasn’t until the 1990s that the Japanese Ministry of Agriculture, Forestry, and Fisheries coined the term “Shinrin-yoku”—which roughly translates to “forest bathing”.

Since then, scientists have presented compelling research about the health benefits of spending time in the woods.

Forest Bathing Is An Incredible Stress Reliever

I mention stress relief first, because you’ll see its implications throughout all the other health benefits listed here.

A variety of studies have shown that time spent forest bathing reduces production of stress hormones, such as cortisol, while boosting anti-stress hormone and neurotransmitter levels like noradrenalin and dopamine1.

This provides a biological explanation for the calm and relaxed feeling one gets after a few hours, days, or weeks spent in the woods.

Forest Bathing Can Improve Your Heart Health

Given the recent warnings about certain blood pressure medications increasing the risk of lung cancer2, the implications of forest bathing to heart health is an important discovery.

Several studies have shown that forest bathing can significantly lower and balance blood pressure3,4, even in those with high-normal blood pressure5.

This has to do with its stress-relieving benefits, plus specific affects on the blood vessels.

It’s also been shown effective in improving metabolic health—which directly impacts the heart6, and in improving arterial stiffness and pulmonary function7.

Forest Bathing Can Significantly Boost Your Immunity and Anti-Cancer Protein Levels

The impressive effects of forest bathing on immunity appear to be two-fold.

#1: It reduces stress and takes you away from pollution, both of which are natural immune boosters.

#2: Studies have shown the aromas or essential oils emitted by trees, known as Aromatic Volatile Substances or phytoncides, have incredible immune supportive properties for trees and for humans.

One of the most famous examples of this was recorded in a Japanese study, where researchers tracked the immunity of a group of adults during a 2 night, 3 day “Forest Bathing” (camping) trip.

And the results were amazing!

The group’s natural human natural killer cell and anti-cancer protein activity was notably enhanced for an entire seven days after the trip8.

But could these results possibly be replicated?

To re-test, a follow-up study was done during a one-day forest bathing trip…and the same results ensued: 7 days of enhanced natural killer cell and anticancer protein activity9.

To further test the theory that the forest’s Aromatic Volatile Substances (forest essential oils) contribute to subject’s enhanced immunity, a 2009 study was conducted in which researchers diffused specific forest essential oils into the air of hotel rooms.

And participants still experienced in increase in NK cell activity and reduction in stress hormones10.

With cold and flu season already in full-swing, I highly recommend making forest bathing a regular part of your preventative health rituals.

Forest Bathing Is Good For Your Lungs

It speaks to reason that breathing clean, fresh, oxygen-rich forest air would be good for your lungs.

But the benefits of forest bathing appear to go a step further, by reducing pro-inflammatory cytokines and (you guessed it) stress hormones which can fuel respiratory disease.

In one study11, researchers randomly divided a group of of elderly patients with chronic obstructive pulmonary disease (COPD) into two groups; one group was sent to the forest and the other group to an urban setting.

The forest group showed a significant decrease in pro-inflammatory chemicals and stress hormones.

This led to the conclusion that forest bathing benefits elderly COPD patients by reducing stress hormones and lowering inflammation.

And It Can Improve Your Mental Health and Reduce Anxiety and Depression

I’ve been so encouraged by new researching surfacing about the mental health benefits of nature for those battling depression and anxiety. We discussed the benefits of earthing, for example, in a previous post.

And it’s now been proven that trees can have a specific affect on your mood and mental well-being.

Aside from reducing stress (one of the ultimate regulators of mood), forest bathing has been shown in a variety of studies to reduce feelings of depression and anxiety12.

Now, if you are depressed or anxious and the idea of walking through the woods alone is intimidating, I have good news.

Additional studies have shown that simply being in the presence of trees—or any type of green space—also has a positive impact on these conditions13.

So just start one baby step at a time and you will feel the benefits.

How to Start Reaping the Benefits of Forest Bathing Today

  1. Ideally get to a forest as soon as possible! Walk, hike, camp, chill..enjoy the forest your way. If it is not possible now, consider the additional ideas below.
  2. Take a walk to your neighborhood or your nearby park and notice the trees and plants and flowers you may have previous walked by without giving much attention to. Take a breath in and notice the smells. Listen to the birds. Allow yourself to be aware of the sights and sounds of nature.
  3. Go for a hike on a trail close to wear you live, if possible.  Even a short hike is a great way to get grounded in the benefits of nature.
  4. I had an interesting experience I would like to share with you. Here in Santa Monica, there has been a dramatic increase in construction of buildings.  I found myself feeling frustrated and focusing on this development as I would drive to the clinic. Then I decided to focus on the trees that did exist on the route instead of the structures, and I noticed that trees and nature started popping out at me. It was a great experience of how important perspective is to how we experience life. You may want to consider virtual forest bathing (when the forest isn’t accessible) by noticing all of the trees, flowers, and other natural beauties that you pass by each day. That blade of grass peeking through the sidewalk is a good reminder that the benefits of nature are there for us if we choose to partake.

May you enjoy the abundance of nature available to you in the least-expected places.

In Joy,

Dr. Patricia

 

 

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HerbsPeaceful MindVibrant Health

Adaptogens: The Ultimate Herbs for Stress, Fatigue, Anxiety and Modern Life

by Dr. Patricia

Meet Megan.

Megan is a 42-year-old working mother who always feels tired, stressed out and she never has enough time in the day.

Despite her healthy nutrition and exercise habits, she’s recently been diagnosed with hypothyroidism and doesn’t know how reclaim control of her once-balanced life.

Next, say hello to Corey.

Corey is a 20-year old college student who is also chronically fatigued, has trouble sleeping, and suffers from painful and embarrassing digestive issues.

Despite his high-hopes for college and future career, Corey’s health is interfering with his life to the point he may have to drop out of school.

Megan and Corey are completely different people living completely different lives, but they both suffer from a similar condition: feeling chronically stressed rooted in the seemingly endless demands of the modern world.

I see versions of Megans and Coreys all day long in my practice. These are the “wired-and-tired”—seemingly healthy, accomplished and intelligent people on the verge of burnout.

They can’t sleep, even though they’re desperately tired.

They can’t relax, even though it’s what they want to do most.

And they’re on-edge much the time, unable to cope with day-to-day stressors.

If you can relate to these fictitious, although very familiar, characters you’re not alone.

Chronic stress, chronic disease, toxicity, negativity, and the always-on nature of modern life take its toll on even the most healthy and centered people.

In fact, it’s often health-conscious people who come to me for support with this.

They lament that they “should be” doing more to take care of themselves, yet life has gotten away from them and caused their health to get off-track.

In situations like these, I always recommend a two-phase approach:

  • First: they need some fast relief, so they can get some sleep and reset their stress response.
  • Second: they need help learning, or re-learning, how to approach stress in a healthier way.

Today’s article is all about the first phase: fast relief.

And one of the safest and most effective naturals solutions for rebuilding resilience and getting relief from the effects of chronic stress are adaptogenic herbs.

What are Adaptogenic Herbs (aka: Adaptogens)?

Adaptogens are a category of herbs which help your body adapt to a variety of biological, chemical, and physical stressors.

I really connect with this category of herbs because adaptogens are the modern word for the ancient concept of “tonics”; used for centuries in my beloved Traditional Chinese Medicine. In fact, it is my favorite category of herbal medicine.

For example, in Traditional Chinese Medicine and Ayurvedic Medicine, different adaptogenic herbs are typically blended with other supportive herbs to create a tonic to restore strength, stamina, immunity, hormonal balance, and inner calm.

As they are increasing in popularity, you may also see them sold individually as tinctures, capsules or teas, and are often found in multi-vitamins, adrenal and anti-stress formulas.

How Adaptogens Work to Restore Balance

Like all herbs, every adaptogenic herb has a different function—individually and when blended with other herbs.

But generally speaking, adaptogens work by helping mediate your stress response on many different levels.

Depending upon the herb, it could work to balance your hormones, heal your adrenals, attack a virus which may be irritating your nervous system, reset your circadian rhythm and/or balance your blood sugar—which helps greatly with stabilizing your mood.

Adaptogens also help other herbs work more effectively.

Which is why they’ve been traditionally used to help restore strength and vitality in patients recovering from illness, surgery or shock.

To help paint a clear picture of how powerful these herbs can be for chronic stress, let’s look at 5 of my favorite adaptogenic herbs:

Cordyceps—aka: “The Zombie Mushroom”

Naturally I’d lead with an attention-grabber!

Cordyceps are a type of wild, medicinal fungi with powerful healing properties.

It gets it’s name “zombie mushroom” because it is a combination of caterpillar (or other insect) and fungus— the fungi infects the caterpillar (or insect) to survive.

While their half-caterpillar-half-fungi existence may seem odd, this precious medicinal has been used in Traditional Chinese Medicine for centuries to help build stamina, improve sexual function, reduce fatigue, and slow the signs of aging.

Recent studies have confirmed many of these traditional uses1, and have found cordyceps may posses promising anti-cancer properties2, 3.

Like many powerful adaptogens, Cordyceps are only found at high-altitudes of 3800 meters in the Himalayan Mountains.

Ancient healers believed it is this ability to adapt to hostile climates that gives adaoptgens their healing power.

Ashwaghanda

Also known as “Indian Ginseng” is an Ayurvedic herb that has become wildly popular in the Western world for increasing energy, reducing stress and helping with sleep.

It’s also been shown to help improve emotional well-being and stabilize mood 4, improve cognitive function5 and balance blood sugar6.

I’ve found most patients respond quickly to Ashwaghanda’s benefits, and especially appreciate its positive effects on sleep and anxiety.

It’s also worth noting that Ashwaghanda has been shown, in a double-blind, randomized placebo-controlled study, to be effective in helping people with underactive thyroid function by increasing TSH, T3, and T4 levels7.

Schizandra

This Chinese Herb is excellent for increasing energy and promoting inner calm. It helps with mental focus and can decrease brain fatigue.

It’s also used to help improve digestion, support the adrenals and as for liver health. Schizandra also supports hormonal health and is anti-inflammatory. It is a key ingredient in many of my favorite Chinese Medicine tonics, and is considered among the most versatile of Chinese herbs.

Holy Basil (aka: Tulsi)

I love this Ayurvedic herb so much I wrote a whole article on it last year: 5 Reasons Holy Basil (Tulsi) is an Ideal Herb for Travel: Support for Immunity, Stress, Digestion, and More.

As an adaptogen, Holy Basil (aka: Tulsi) is excellent for enhancing immunity8, alleviating chemical, biological and emotional stress 9and as a digestive aid10.

I’ve also had patients report that it does wonders for seasonal allergies.

The most common Western preparation of Holy Basil is as a tea, which can be found in any natural foods store.

Rhodiola Rosea—Tonic of the Vikings

While we don’t often talk about herbs from Scandanavian and Russian medicinal folklore, Rhodiola Rosea is native to these arctic regions, and is gaining popularity in the West.

Like Cordyceps, it only grows at very high altitudes—where it has adapted to freezing temperatures. It was even believed to have been used by the Vikings to help increase stamina and boost energy .

Rhodiola Rosea has a delightful rose scent and flavor, and has been traditionally used to enhance fertility, improve sexual function, boost stamina (those mountains are COLD), build strength and ease depression and anxiety.

Modern research is quickly confirming many of these age-old uses, including Rhodiola’s effectiveness in helping people recover from stress-related burnout11 and heal from physical and mental fatigue12,13.

Bottom Line: if you’ve gotten off-track with your stress levels, adaptogens are a perfect spring board for change

Ultimately, the only way out of the chronic-stress-sink-hole is to learn how to better approach your relationship with stress—and modern life in general.

However, if you’re going through a rough-patch and need some quick, natural support, adaptogens can be your best friend. Your Chinese medicine practitioner, acupuncturist, or herbalist can help you find the right adaptogenic formula for your individual constitution. I find that these tonics formulas also really help my patients maintain the benefits they receive from acupuncture between treatments.

Not only will they take the edge off quickly, but their calming, centering effects will replenish you so you may be inspired to make those adjustments that will support long-term health and inner peace.

Blessings on the journey,

-Dr. Patricia

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Emotional WellnessMindfulnessPeaceful MindUncategorized

Texting—Reshaping our brains, necks, and relationships

by Dr. Patricia

Article Update: Alarming New Findings About Text Neck Warping Our Skeletons

Since the original publication of this article in August of 2018, researchers have made some shocking discoveries about how texting is literally changing the shape of our skeletons.

Sound bizarre? It’s about to get even weirder…

Scientists have observed a shocking amount of young people between the ages of 18-30 developing bone spikes on the back of their necks, right at the base of the skull1.

That’s right, spikes.

This phenomenon, known as external occipital protuberance, was once a rare condition seen in the elderly. Scientists believe the surge in new cases in those under 30 is due to excessive Smartphone use. A new study has even shown that cases of external occipital protuberance in younger people now outnumber those in the elderly2.

Researchers believe these bone spikes are the body’s way of adapting to support the weight of the head against prolonged straining from looking down at devices for hours on end.

Read on to discover three more enlightening reasons to minimize your Smartphone use for better health and happiness.

When was the last time you picked up the phone and called a friend to confirm plans?

Or figured out what restaurant to meet at via a telephone discussion?

If you’re like many people, you don’t talk on the phone much anymore.

Instead, you text.

We text to get advice.

We text confirm appointments.

We text to check in on our relatives and friends.

We text to end relationships or relay terrible news (you know it happens).

Then there is texting and driving.  We know how dangerous that is (let alone illegal in most states).

Heck, we even text people before we call them to see if it’s a good time to talk…then often wind up not talking in lieu of more texting.

Texting has become to go-to means of communication for almost everyone in nearly every circumstance.

But, as convenient as it is to relay a short message without being roped into a potentially lengthy conversation, have you ever stopped and wondered if texting is actually good for you?

While it may sound antiquated and anti-tech to raise question like this in 2018, the scientific community is starting to ask these questions.

And what they’re discovering is pretty darn alarming.

For example, a Mayo Clinic-led study has now shown that texting can change the rhythm our brain waves

In the study, led by researcher Dr. William Tatum at the Mayo Clinic’s epilepsy center, researchers monitored the brain waves of 129 subjects over a period of 16 months.

What they discovered was, about 1 in 5 of the subjects displayed a unique “texting rhythm” in their brain waves when using smartphones for texting.

While the subjects also performed other activities on their devices, it was only texting which produced measurable changes in their brain rhythm.

Why does this matter?

Dr. Tatum believes this change in brain activity while texting affects the part of brain responsible for attention and focus.

And he believes this evidence confirms the commonsense advice not to text and drive…and probably not to text while trying to do anything else which requires focus either.

It struck me that, while more research is needed here, when we text several times throughout the day it puts us into a constant state of distraction or “partial attention”.

Which brings me to our next important point…

Texting Has Been Shown to Perpetuates a Unhealthy State of What’s Called: “Continuous Partial Attention”

I had the pleasure of learning about “continuous partial attention” from the very person who coined the phrase in 1998: writer, consultant, and tech expert, Linda Stone.

When I met Linda the digital age was still in its infancy, yet I remember the feeling she was onto something…little did I know.

So what is continuous partial attention?

As the name suggests, Linda describes it as a state of on-going partial attention.

It differs from multi-tasking is its intention. When we multi-task, we’re doing it so we can be more productive and efficient and thus have more time to live our lives.

Conversely, with continuous partial attention, our intention is to always remain “on” and hyper-connected to our networks. This may include social media, the news, email, our phone different alerts, etc.

While multi-tasking certainly has its cognitive health pitfalls, continuous partial attention has the potential to produce even more dire consequences.

This is due to the hyper-vigilant state it puts us in, which revs up our stress response, spikes our cortisol, makes us anxious and irritable, kills productivity (which creates more stress), and ruins our ability to focus and stay present.

You know what I’m talking about…especially when it comes to texting.

It’s impossible to be fully present with yourself or another living being if your attention is always split.

Entire new parenting philosophies are being built around this new awareness of continuous partial attention—or “distracted parenting”—in child rearing.

And research has shown beyond a shadow of a doubt, that children whose parents split their attention between them and their phones, are emotionally, mentally, and even physically worse-off3.

I’ve noticed the increase of how many people text and talk on the phone while walking their dogs. In fact, I was planning to write a post on this subject for awhile, but what got this to press quickly was when I recently was out walking a dog from the animal shelter where I volunteer, and I saw a man running by with a dog on a leash on his wrist and he was using his fingers to text. While. He. Ran!

After he ran by I paused a moment to take it in. Then he ran back past me again, this time dog on leash in one hand and now talking on his phone!

I can only hypothesize (but I’m sure there will soon be research to back me up) that these behaviors diminish the physical, mental, and emotional benefits of walking a dog…and the human-animal bond suffers as a result. Often people who walk dogs socialize with other people in the neighborhood; being on the phone can take away those organic opportunities to connect with one’s neighbors. In an era where research is showing that although people are becoming more and more connected through technology, they are reporting more feelings of isolation. It’s the simple things like walking in the neighborhood and greeting your neighbors that can help to keep the bonds strong.

Of course, it is great to have access to the communication that is available through texting and talking. It is up to us to use this technology wisely. Similarly, we have access to thousands of different kinds of foods in the supermarket, it is up to us to choose wisely.

The important thing to remember is, it’s the continuous partial attention which is proving detrimental to our health, not the non-continuous partial attention…say checking your phone a few times a day at an appropriate/safe time.

Then, there’s the infamous health detriments of “text neck” or “text neck syndrome”

By now, most of us have heard of “text neck” or “text neck syndrome”: neck pain that comes as a result of looking down at our phones whilst texting.

But did you know that when lean your head forward to text, it’s the equivalent of carrying a sixty-pound weight around your neck?

It’s true.

The poorer our posture, the more pressure it puts on our necks, which not only leads to pain and discomfort but can actually degrade and injure the spine over time.

Per a recent article published in the Washington Post, text neck has become epidemic—people are even getting surgery for it, and chiropractor’s offices are full of patient complaining about neck pain4.

So while it may seem like a small issue, it’s actually a really big deal—especially for young people with developing bone structure who will spend years of their lives texting…

…not to mention the rest of us “older folks” who need to take special care of our spines as we age.

The Bright Light in All of This? Conscious Awareness about Technology Use Can Quickly Change Everything

You can’t be expected to change what you aren’t aware of, that’s a given.

But now that you are aware of the health consequences of what I call “chronic texting”, you can choose to take simple steps to protect yourself.

Just like we choose our way of eating given the seemingly unlimited options, our screen time demands a similar conscious relationship. 

Here are some easy modifications you can make to enjoy a healthier relationship with your mobile device:

#1: Talk on the phone more & establish a text-free zone

While it may not be as convenient, the more you talk on the phone the less you’ll need to text.

And chances are, you’ll save time (less texting and more real conversations mean less miscommunications) and make more meaningful connections too.

The easiest way to do this is to establish a text-free zone by use texting for information exchange-only: “running ten minutes late, see you soon”— versus a primary means of communication: “how about that party last night? I can’t believe Steve fell into the pool. did that guy you were talking to ever call you?

You get the idea. A true conversation warrants a phone call.

#2: To avoid continuous partial attention, give yourself a phone allowance

I can’t tell you how many of my patients tell me they check their phones every 5 minutes.

That type of habit is a perfect recipe for continuous partial attention, anxiety, chronic neck pain, dry eye, insomnia, and (eventually) burnout.

Instead, try checking your phone every hour or more.

For parents with children, many experts recommend putting your phone in another room while you’re all together so you can be fully present and set a good example.

Sure you can check your phone, but do it when the kids aren’t around—or tell them you need to focus on replying back to so-and-so for 2 minutes, that way they don’t feel ignored.

And if you want to hog-wild and really experience a drop in your stress levels, try putting your phone away 2-3 hours before bed.

For a good night’s sleep, charge your phone overnight in another room.

#3: Hold your phone at eye level

This is simplest way to prevent text-neck—bring your phone to your eye-level and stand up straight.

We’ve barely touched on the potential health pit-falls of chronic texting today, and I have no doubt the body of research on this important topic will continue to grow.

Thankfully, with what you’ve learned today coupled with a more conscious awareness of your screen time, you have everything you need to avoid some of the most common health consequences of texting while boosting your sense of inner peace, contentment, and happiness.

In health,

-Dr. Patricia

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NutritionPeaceful MindVibrant Health

Craving Sweets? How to curb sugar cravings naturally

by Dr. Patricia

If you struggle with sugar addiction or experience intense sweet cravings at different times of the day (or month) you are in good company. After over 25 years of practice, I would put sugar-related issues on my very short list of what keeps people from living their best lives. Whether it’s the vicious cycle of feeling defeated over and over again when one feels like they have little control over their cravings, and/or the numerous health challenges (including immune response, energy, and mood) that sugar contributes to, I have witnessed many people sharing their frustration and feelings of hopelessness time and time again. Fortunately, I have witnesses the victories when my patients applied some of the strategies that I’ll share in this post. The absolute freedom and vitality that comes from overcoming an unhealthy relationship with sugar has allowed many patients who were stuck in unhealthy cycles, often for decades, to experience renewed health, vigor, and peace of mind.

First, let’s understand some reasons why sugar can seem to have such an overpowering influence.

According to the USDA, the average American consumes 66 pounds of sugar per year1.

That’s a heck of a lot—about 19 teaspoons per day—and speaks volumes to our country’s current obesity and diabetes epidemics.

While those are alarming statistics, the actual experience of eating so much sugar also often includes guilt, shame, and powerlessness. But no need to feel bad over that piece of candy or cafe mocha. It’s more important to understand the 3 main causes of sugar cravings in the first place so the solutions make sense and can be implemented smoothly.

#1: We’re hard-wired to crave sweets

Think about it.

From the time we are born we’re programmed to crave breast milk—which is loaded with precious nutrients, including an abundance of natural sugars which feed the brain, build up glycogen reserves in the liver and encourage a healthy appetite.

Additionally, as humankind has evolved, we’ve sought and prized sweet, calorie-dense foods like berries, fruits, honey and potatoes to give us the energy we needed to survive.

And while our natural sweet tooth has served us historically, modern access to processed foods and refined sugar is now doing us more harm than good.

#2: Sugar has been shown to mediate our stress response

If you’ve ever inhaled a chocolate bar after getting bad news, or relied on sugary drinks to get you through a high-pressure assignment, then you know how comforting sugar can be during times of stress.

And science has now proven that “self-medicating” with sugar can help mediate the stress response in some people. Temporarily.

Researchers at the University of California, studied the effects of sugar-sweetened and artificial-sweetened beverages on a group of women, and found that the group consuming the sugar-sweetened beverages had lower levels of stress-induced cortisol 2.

This means that if you’re stressed, sugar can indeed help you feel better. Again, temporarily.  Of course, this study is not intended to be encouragement to eat sugar to reduce stress, but rather a study looking into the mechanisms of the unhealthy relationship of eating sugar when stressed. The positive benefits on cortisol can be short lived, as regular consumption of sugar and disrupt a healthy cortisol metabolism and contribute to metabolic issues such as weight gain, inflammation, and diabetes. It also means stress increases your chances of becoming hooked on the sweet stuff, trapping you in a vicious cycle.

#3: Nutrient deficiencies fuel sugar cravings

While many people see their sugar cravings as a sign of weakness, it’s often a symptom of nutritional imbalance.

A lack of specific nutrients, like protein, B-vitamins, magnesium and chromium for example, can cause you to crave more sugar.

Now that you understand the 3 main causes of sugar cravings, lets look at some practical and natural ways to get those cravings under control.

Sugar craving solution #1: Include some protein at every meal and snack

Blood sugar stability plays a key role in food cravings, and protein is your best ally in maintaining healthy blood sugar.

That doesn’t mean you have to go paleo or start snacking on bacon—balance is the goal here, and for some, too much animal protein can cause energy dips and other health issues.

Beyond animal-based proteins, you can snack on nuts, seeds, tempeh, hummus, beans and lentils.

Plant-based protein powders, soy-free, low-sugar protein bars or dairy-free milks in smoothies can be a good choice when are not able to have a proper meal. I often share with patients that I’d rather they have their protein in a bar or smoothie rather than skip a meal or have a high-carb meal as they are navigating this new world of protein at every meal and snack. That advice seems to help in the initial stages, and the intention is to gradually replace powders and bars with fresh food as often as possible.

Sugar craving solution #2: Up your consumption of veggies

Colorful vegetables are still your best source of life-giving nutrients, and you can eat as much of them as you want in place of sugary treats. When you focus on eating more veggies instead of trying to avoid sugar, the benefits from the increased vegetables naturally reduce sugar cravings.

Also, sweet-flavored vegetables like sweet potatoes, carrots, sugar snap peas, jicama and bell peppers help satisfy a sweet tooth and can be consumed regularly.

Focus on what you can have, not what you can’t have.

Sugar craving solution #3: Drink plenty of water

I learned a long time ago that food cravings are often a sign of dehydration.

This goes for sugar cravings too.

Next time you want to reach for that sugary snack, drink a glass of water or two and notice that your cravings will often subside.

A simple solution to reduce sugar cravings before they happen: drink 6-8 glasses of pure filtered or spring water per day. 

If you’re accustom to drinking sodas and crave that fizzy-satisfaction, try switching to sparkling water (unsweetened naturally flavored also an option) .

Then gradually replace with non-carbonated water and/or water with slices of fruit, and eventually you’ll be satisfied with plain water.

Bottom line: while I prefer my patients not consume copious amounts of carbonated beverages for their bone and digestive health, if you need to drink fizzy water for a period of time to break your soda habit, go for it.

Just make it your goal to switch to plain, pure water as soon as possible.

Sugar craving solution #4: Don’t skip breakfast!

Keeping your blood sugar stable starts with what you eat in the morning…so don’t skip breakfast.

You don’t have to eat a large amount of food, but a balanced breakfast with some carbs and protein can do wonders for curbing sugar cravings later in the day.

Some of my favorites are:

  • Protein smoothies with pea or hemp protein, berries, bananas, and greens
  • Eggs with gluten-free toast or in a gluten-free wrap (such as a coconut meat tortilla)
  • Dairy-free yogurt with hemp seeds and gluten-free granola

If you can handle dairy or cultured dairy, go for it. Personally, I do better without (hence the dairy-free milk choices).

Sugar craving solution #5: Get enough sleep and address sleep issues

Sleep has a huge impact on your blood sugar levels, appetite and sugar cravings.

If you don’t get enough sleep, it can cause sugar and food cravings by interfering with your leptin and ghrelin levels3.

Leptin and ghrelin work together to regulate your appetite and satiety.

So if they are imbalanced, you’ll have a hard time feeling full and satisfied which can lead to cravings for high-calorie, high-sugar foods.

Additionally, a lack of sleep causes an increase in cortisol4, your body’s stress hormone, which (as we covered above) can drive you to self-medicate with sugar.

How much sleep should you get to avoid these hormonal imbalances?

That varies a bit from person-to-person, but ideally you should get between 7 1/2 – 9 hours of sleep per night and awaken feeling refreshed and recharged.

If you’re having trouble falling asleep, staying asleep or waking up refreshed, talk to your integrative health practitioner immediately to get that resolved.

Sugar craving solution #6: Consider supplementing with the following vitamins/minerals

While supplementation alone will not curb sugar cravings entirely, optimizing the following key nutrients can really take the edge off sugar cravings:

  • Chromium—this mineral is used by doctors to control blood sugar levels and can be helpful, in small doses, to combat sugar issues.
  • B-vitamins—B-vitamins are quickly depleted by excess sugar consumption, and I’ve had many patients report a reduction in cravings after taking a high-quality B-Complex.  Check with your practitioner about the best formula for you—especially if you have the MTHFR mutation—and make sure it contains ample B12.
  • Magnesium—sugar intake also depletes magnesium reserves, and magnesium is critical to maintaining your stress response, helping anxiety and promoting healthy sleep. I recommend magnesium glycinate for its superior absorbability and gentleness on the stomach.
  • High-quality probiotics—it’s been long-recognized that gut issues, like candida, are exacerbated by sugar. And recent research has shown what you feed your gut bacteria can have a significant impact on which foods you crave5. Thus, it’s a good idea to include a high-quality probiotic to help promote “good” gut bacteria and help knock back those cravings.

For specific doses and formulas, be sure to check with your practitioner.

Sugar craving solution #7: Change your relationship with stress

By now you’ve learned how stress and anxiety can trap you in a vicious sugar-craving-cycle.

Becoming aware of that is the first step, the next step is to do something about it.

When it comes to changing your relationship with stress—and anything for that matter—I’ve always found it’s easier to replace unhealthy habits with healthy habits, rather than trying to just quit cold-turkey.

This blog has numerous stress management tools under the “Peaceful Mind“, “Joyful Spirit” and “Loving Heart” categories, and many of the points above will help you reduce stress and anxiety naturally.

Sugar cravings and sugar addiction may seem impossible to overcome at times…especially with societal pressure to “indulge” so many treats available at our fingertips.

The good news is, you now have the knowledge and power you need to start overcoming sweet cravings and take back your health.

Take it a step at a time and always, always be kind to yourself in the process.

Sweet blessings,

-Dr. Patricia

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