Archive for the ‘Exercise’ Category

Simple Steps to Boost Mood

Saturday, August 7th, 2010

If a sunny disposition doesn’t come naturally for you, there are several steps you can take to improve your mood.

1) Take a high-quality fish oil supplement daily. Multiple studies have linked a high intake of fish and other omega-3 fatty acids to low rates of depression and improved sense of well-being. Make a point to eat fish two or three times a week. Wild Pacific salmon, sardines, herring, and small (white chunk, not albacore or steaks) tuna are good sources of omega-3s that contain minimal amounts of contaminants. I also recommend taking 2–8 g (2–8 standard capsules) of fish oil per day.

2) Have your hormone levels checked. When I see a patient suffering with depression, I always check thyroid, estrogen, progesterone, and testosterone levels. Unfortunately, there is no one-size-fits-all formula for natural hormone replacement. You’ll need to work with a physician knowledgeable in individually compounded bioidentical hormones.

3) Try these supplements. SAMe (S-adenosyl-L-methionine) is an amino acid that increases levels of serotonin and other neurotransmitters in the brain. It’s safe and well tolerated, and improvements are often noted within days. The recommended dose is 200–600 mg twice a day. 5-HTP, another amino acid derivative, is a direct precursor to serotonin. For mood enhancement, take 50–100 mg twice a day. (Both of these supplements are best taken on an empty stomach.) St. John’s wort is also effective for mild to moderate depression. Be aware that this herb interacts with a number of prescription drugs, so look into possible contraindications if you’re on any medication. I recommend 300 mg two or three times a day. Note: There’s no magic bullet that works for everyone, so experiment with these supplements one at a time and see what works for you.

4) Get outside and get some exercise. Have you ever wondered why getting out in the sunshine just makes you feel better? It’s actually because sunlight increases serotonin production and stimulates the manufacture of vitamin D, which has pervasive effects on the brain. While you’re outside, engage in some type of physical activity. Go for a jog. Ride a bike. Play tennis or a team sport. I realize that the last thing you feel like doing when you’re depressed is exercising, but study after study shows that it is the ultimate mood booster. Even a brisk walk will do wonders for your disposition.

5) Put on a happy face. A few years ago, I wrote an article in my monthly newsletter Health & Healing on “smile therapy.” Simply smiling—whether you feel like it or not—stimulates the release of feel-good hormones and neurotransmitters. If you can make that smile real by thinking about something that makes you happy, so much the better.

Tags: , ,
Posted in Alternative Medicine, Depression, Diet, Exercise, Foods That Heal, Vitamins, Wellness | No Comments »

Mini-Fast Your Way to Better Health

Tuesday, January 5th, 2010

According to a recent online post in the US News and World Report, 62 percent of American’s resolved to exercise more, 60 percent had a goal of eating better, and 46 percent wanted to lose weight in 2010. These aspirations are great but it’s no secret that most New Year’s resolutions are little more than memories by the time February rolls around—and some don’t even last that long.

Losing weight and getting in shape can be difficult, especially if you turn to starvation diets, insane workout regimens, or other drastic measures. But we’ve recently instituted a program at the Whitaker Wellness Institute that helps patients shed pounds, get their diabetes under control, lower blood pressure, and improve health overall. It’s a mini-fast coupled with exercise and it’s so easy, just about anyone can do it.

  • When you wake up in the morning, drink a glass of water or a cup of coffee or tea. It’s okay to sweeten your AM beverage with a little low-calorie sweetener such as xylitol or stevia and to add a small amount of creamer but don’t drink or eat anything else.
  • Next, get out and exercise moderately for 20-45 minutes. You can walk, cycle, or jog—anything aerobic.
  • After your workout, continue on with your day but do not eat or drink anything other than water, coffee, or tea until lunchtime. (You may also take your nutritional supplements if they don’t upset your stomach.) You will probably have to try it to believe it but the combination of exercise and fasting actually blunts your appetite, and the caffeine in tea and coffee helps to put the brakes on hunger as well.
  • Your mini-fast ends at lunch. You should eat sensibly for the rest of the day, focusing on lean protein sources such as turkey, chicken, fish, and eggs, and low-glycemic carbohydrates like beans and legumes, fiber-rich veggies, and a little fruit.

Skipping your morning meal not only cuts down on the calories you take in but adding exercise burns additional calories and helps kick-start fat burning in a process called ketosis.

In a recent study of obese individuals, participants who followed this mini-fast protocol for 12 weeks lost 16 pounds of fat (25 percent of their initial fat mass) plus three inches around the waist. The biggest losers were a man and woman who respectively lost an astonishing 44 and 31 pounds of fat! Additionally, the group’s fasting insulin fell by one-quarter, into the normal range.

Try the mini-fast/exercise combo yourself and let me know how it works for you. Don’t be surprised if you see improvements in all aspects of your health—from lower blood sugar readings and better blood pressure to improvements in energy, weight, and so much more. Good luck to you and here’s to starting 2010 off right.

Tags: , , ,
Posted in Diabetes, Diet, Exercise, Weight Loss | 3 Comments »

Can a Daily Walk Stave Off Prostate Cancer?

Tuesday, November 10th, 2009

Gentlemen, if you are still looking for motivation to get out and get active, here it is: Recent research suggests that even moderate exercise can reduce your risk of prostate cancer. 

Scientists from Duke University Medical Center recently examined the results of nearly 200 men who had undergone needle biopsies and found that those who engaged in moderate exercise—defined as three-plus hours of brisk walking per week—were 66 percent less likely to have prostate cancer than their sedentary peers. Furthermore, in the group of men whose biopsies tested positive for cancer, those who reported exercising for at least an hour a week had less aggressive, slower-growing types of the disease. Findings were published online in the Journal of Urology.

It isn’t surprising that exercise was linked with a lower risk of prostate cancer. After all, regular physical activity is associated with a number of health benefits. What’s interesting here is that exercise conferred a lower risk of prostate cancer even when variables such as age, weight, and other medical conditions were factored in.

Folks, the takeaway here is that you’ve got to get out and get active. Grab an exercise partner and find an activity you enjoy, whether it be walking, jogging, dancing, swimming, or whatever. I’ve heard all the excuses—even been guilty of making them myself form time to time—but the proof is in the pudding: Regular exercise is a must if you value your health.

Tags: , ,
Posted in Cancer, Exercise, Prevention | No Comments »

Stepping Toward Weight Loss and Better Health

Tuesday, October 6th, 2009

Here at the Whitaker Wellness Institute, exercise is part of the fabric of day-to-day life. It’s an essential therapy for all of our patients, and one they practice daily while they’re at the clinic. The program we prescribe is simple, convenient, and pleasant: It’s walking.

Walking tones the largest muscles of your body and helps keep off excess weight. It gets your heart rate up and enhances circulation. It strengthens your bones and heart, improves mood and sleep, and lowers blood sugar and triglycerides—all at minimal risk of injury.

At the clinic, we take our patients on a 10-minute walk after each meal. This is particularly important for people with diabetes because it helps clear glucose out of the bloodstream. We also encourage everyone to walk on their own whenever possible.

In order to track their progress and help motivate them, we use pedometers. Researchers from Stanford and the University of Minnesota recently found that these step-counting devices are a real benefit when it comes to losing weight, lowering blood pressure, and increasing activity levels. 

The scientists reviewed data from 26 studies involving more than 2,700 mostly female participants who were fairly inactive and overweight. Over 18 weeks, those who wore a pedometer took approximately 2,000 more steps every day (that’s almost a mile!), lowered their systolic blood pressure an average of 3.8 points, and decreased their body mass index by 0.4 points. These findings led researchers to conclude that if just 10 percent of Americans started walking on a regular basis, $5.6 billion could be saved each year in heart disease costs.

Walking is one of the easiest—not to mention least expensive—forms of exercise out there. Better still, most anyone can do it. Pedometers, which run about $10–$25 can be purchased in most retail stores or ordered by calling (800) 810-6655. Get yourself one ASAP and gradually work your way up to 10,000 steps per day.

Tags: , ,
Posted in Diabetes, Exercise, Heart Disease, Weight Loss | 1 Comment »

Newer Entries »