Archive for the ‘Prevention’ Category

Bountiful Benefits of Fish Oil

Thursday, March 3rd, 2011

Fish oil is making headlines yet again. Study results published in the journal Cancer revealed that people who took fish oil while undergoing chemotherapy treatment were able to stave off weight loss and muscle deterioration.

Folks, this is a big deal. Muscle wasting and weight loss during chronic illnesses, called cachexia, is a huge problem for people dealing with cancer. And in this particular study, nearly 70 percent of the participants who took fish oil either gained or maintained their muscle mass.

This is wonderful news. Whenever a nutritional supplement shows benefits like these, I’m even more excited about getting the word out. The dose used in the study was around 2 g daily; however, I recommend that everyone—regardless of health status—take 2-8 g of high quality fish oil each and every day.

Total-Body Protection
The reason I recommend fish oil so wholeheartedly is because the essential fatty acids it contains, particularly DHA and EPA, have many profoundly positive effects throughout the body. Fish oil:

• Protects against heart disease
• Reduces inflammation throughout the body
• Ameliorates symptoms of depression
• Staves off sudden cardiac death and arrhythmia (abnormal heart rhythms)
• Alleviates arthritis and joint pain
• Supports normal cognitive function and memory

And that’s just the tip of the iceberg. There’s really no reason why fish oil shouldn’t be part of your daily supplement regimen.

Eat Plenty of Fish Too
In addition to 2-8 g of supplemental fish oil daily, you should also eat a few servings of cold-water, low-mercury fish per week. Safe species include (but are not limited to) flounder, herring, salmon, sole, and trout. To keep your fish dishes healthy, the best preparation methods are baking, sautéing, or grilling.

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Posted in Alternative Medicine, Cancer, Chronic Pain, Depression, Diet, Foods That Heal, Heart Disease, Nutritional Supplements, Prevention, Vitamins, Wellness | No Comments »

Testing for and Treating Sleep Apnea

Friday, February 25th, 2011

If you snore, chances are, someone around you has let you know about it. But snoring is more than just a nuisance. It’s a symptom of a far more serious problem.

When you snore, the soft tissues in the back of your throat rattle around, partially blocking the airway. This blockage frequently becomes complete, and breathing stops altogether until oxygen deprivation arouses you enough to start breathing again. These episodes of breathing cessation are called sleep apnea, and apart from cutting off your oxygen supply, they wreak havoc on sleep, blood pressure, weight, and several other areas of your health.

At the Whitaker Wellness Institute we use a simple test to screen for sleep apnea. All it involves is wearing a sensor and a small mask that are attached to a device that records your pulse, blood oxygen levels (oxygen saturation), and air flow throughout the night.

Several studies have shown that this simple test is surprisingly reliable—almost as effective as a full-blown sleep study in detecting sleep apnea. We also test patients who don’t have classic signs of obstructive sleep apnea but have related problems such as headaches upon awakening, poor exercise tolerance, hypertension, memory loss, history of stroke or heart attack, and lung disease.

This test is reasonably priced and you can do it in the privacy of your home. If the test indicates sleep apnea, it can be treated with a continuous or automatic positive airway pressure (CPAP/APAP) machine, which blows pressurized air into the nose via a small mask and prevents the soft tissues in the throat from collapsing.

Although CPAP and APAP are the Cadillacs of treatment options, they aren’t the only ones out there. There are exercises you can do to strengthen the tissues at the back of the throat. Some people have success with dental appliances that increase the diameter of the airway by bringing the jaw slightly forward, or prevent the tongue from relaxing back into the airway. Others do well by simply breathing oxygen through a nasal tube at night. Still others turn to surgery, but I would consider that a last resort.

Almost everyone with sleep apnea will benefit from losing weight. In fact, adequate weight loss completely eliminates the condition in many, and losing 20 to 30 pounds will result in significant improvements. Avoiding alcohol may also be helpful. This is especially true for individuals with mild cases, who may snore and have episodes of apnea only after having a drink. Taking sedatives or analgesics at bedtime can have similar effects, so getting off such drugs may help.

For more information on sleep apnea, visit our website.

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Posted in Alternative Medicine, Innovative Therapies, Prevention, Weight Loss, Wellness | No Comments »

Six Steps for Increasing Your Activity Level

Tuesday, February 15th, 2011

Physical activity is important if you want to get—and stay—healthy. Definitive research has shown that aside from not smoking, regular physical activity is the most beneficial lifestyle change you can make to positively impact your overall health. This doesn’t mean that you have to join a gym or embark on some crazy fitness regimen. You just need to get moving. Here are six easy steps for boosting your activity level.

1. Not to be overly dramatic, but research shows that multiple hours spent in front of the TV may be deadly. Though it may not be realistic to get rid of your TV completely, make a conscious effort to severely cut back on the amount of time you spend in front of the boob tube. Get outside, play games with family or friends, engage in activities with your children or grandkids, or whatever—just don’t spend your idle time sitting around.

2. Get a pedometer. Many people have no idea how much—or how little—they actually walk each day. To qualify as being moderately active, experts recommend you shoot for 10,000 or more steps daily.

3. If you are going to play video games, make them interactive. Several manufacturers have created games that involve dancing, sports, and other movements that require getting up off the couch to participate.

4. Household activities such as laundry and cleaning count. As do yard work, gardening, and other chores that involve a little physical exertion.

5. Doing errands can also counteract inactivity, provided you implement a few simple strategies. You can start by walking or riding a bike to your destination. If you drive, park in the far corners of the lot. Opt for stairs instead of an escalator or elevator. And finally, pick up the pace when you’re walking around the aisles.

6. I realize that many people have jobs that require them to sit in front of the computer or at a desk for most of the day. By law, you are allowed to take breaks. Do some research regarding your company’s policies and use this time to do a few laps around the office, run a nearby errand on foot, or to move around and stretch in your office.

Trust me, these small changes can make a big difference.

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Posted in Exercise, Prevention, Weight Loss, Wellness | No Comments »

Follow Me on Facebook and Twitter!

Tuesday, February 8th, 2011

If you haven’t already heard, I recently joined Facebook and Twitter. These social media services allow me to share real-time health information with you, whether it’s new legislation brewing on Capitol Hill, fresh information about the healing power of supplements, or new research on the innovative integrative therapies we use at the clinic to treat—and even reverse—degenerative diseases.

I’ll be using Facebook and Twitter to provide you with the following timely updates:

• News on Recent Medical Breakthroughs, so you can make educated choices about your health.
• Daily Healing Tips on topics such as weight loss, exercise, heart health, diabetes, and more.
• Health Alerts on items in the news that can affect your medical freedom.
• Exclusive Offers and sneak peeks for Facebook and Twitter fans only.

One of my favorite things about these sites is that they allow you to be an interactive part of the conversation, not just with me but with an entire community of like-minded, health-conscious individuals.

If you already have a Facebook account, just go to my Facebook page, sign in as you usually do—then simply click the “like” button at the top of my page. You’ll immediately have access to my most recent articles, daily tips, exclusive offers, and coupons. It’s also your chance to connect with me and add your own comments to the page.

If you haven’t joined Facebook yet, it’s easy to do. Just go to www.Facebook.com and set up your free account. Then, go to my Facebook page at www.facebook.com/WhitakerMD and hit the “like” button to receive my daily updates.

If you’d like to receive my “tweets” (health updates) on your computer or smart phone and already have a Twitter account, just sign in and follow me on my Twitter page. If you’re new to Twitter, just go to www.Twitter.com and follow the easy instructions to sign up for a new account.

I hope to hear from you soon!

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Posted in Alternative Medicine, Innovative Therapies, Prevention, Wellness | No Comments »

Grocery Shopping Guide for Healthy Eating

Thursday, January 13th, 2011

If you’re like most people, you want to eat healthy. But wanting and doing are two different things. Grocery stores contain thousands upon thousands of products, and trying to figure out what’s good for you and what should be left on the shelves can be mind boggling. To make things a little easier, use these tips the next time you go shopping.

1. Plan your meals and make a list. Before you head out to the store sit down and plan your meals for the week. Once you have your menus written out, create a new list of the items you will need to make these meals. Some people find it helpful to group the list by grocery store sections, i.e. all the produce first, dairy next, etc. Preparing your list this way will help streamline your shopping experience and keep you from running back and forth all over the store.

2. Try health food stores. As a general rule of thumb, health food stores tend to carry a bigger variety of nutritious items, from organic produce to hormone- and antibiotic-free meats. Whole Foods and Henry’s are two popular national chains that may be in a city near you. Don’t worry if you don’t have access to one of these stores. It’s still easy to find healthy foods in regular grocery stores.

3. Stick to the perimeter. One of the best tips I can give you is to stick to the perimeter of the store. The outside edges are home to produce, poultry and fish, dairy, and fresh deli items, while the inner aisles are chock-full of processed foods. Doing the majority of your shopping on the perimeter will ensure healthier food options. (A few exceptions to this rule include frozen and canned vegetables and fruits, provided the canned varieties are packed in water.)

4. Read labels. Reading labels can be a little tricky until you get the hang of it. Here’s a website to give you a general overview of what to look for. Healthy meals should consist of adequate protein from sources such as eggs, tofu, reduced-fat dairy, lean poultry, or seafood, plenty of fiber-rich vegetables or legumes, a little fruit, and occasional whole grains. (If you are trying to lose weight or maintain healthy blood sugar levels, I recommend eliminating starches from your diet.) Try to stay away from excess sugar, high fructose corn syrup, additives, and chemicals. And the fewer ingredients listed on a product’s label, the better.

5. Go organic. Going organic is a great way to eat healthy. But it can be pricey. Some vegetables and fruits are more heavily treated with pesticides than others. If you have to be choosey about when to buy organic, be aware that the following tend to contain higher levels of chemicals: apples, celery, cherries, domestic blueberries, imported grapes, lettuce, nectarines, peaches, potatoes, spinach, kale and collard greens, strawberries, and sweet bell peppers.

6. Ask for help. Ever wondered which cuts of meat are leaner or how you should prepare those pork chops or fish? Don’t be afraid to ask your local butcher or deli manager for help. They can often clue you in on healthier ways to make meals or let you know how the items in the case have been prepared or cooked. This valuable information can aid in your quest for healthy eating.

7. Don’t shop hungry. It should go without saying but if you shop when you’re hungry, you’re more likely to fill you basket with impulse items and unhealthy foods. Eat a nutritious meal or snack before you head to the store, and stick to the items on your shopping list.

 

I hope these tips will help you become a savvy and healthy shopper.

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Posted in Diabetes, Diet, Foods That Heal, Prevention, Weight Loss, Wellness | 1 Comment »

Avoiding Senseless Snacking

Wednesday, December 8th, 2010

Mindlessly munching as you meander through your day is one of the easiest ways to gain weight. While sensible snacking can actually aid in your weight loss efforts, eating unhealthy foods between meals can have disastrous effects. Before you reach for that mid-morning or afternoon snack, consider the guidelines below.

Eat Smaller Meals, More Frequently
The traditional three square meals a day recommendation is a thing of the past. If you want to keep your metabolism and energy going strong, focus instead on eating five or six smaller meals throughout the day. Make sure each meal contains a good source of lean protein such as chicken, turkey, fish, tofu, or reduced-fat dairy, and load up on fiber-rich veggies and legumes. Both protein and fiber will help fill you up and tide you over until your next meal.

Identify Mood Triggers
Often our moods dictate food cravings. Keep a food journal and note how you are feeling when that urge to eat something unhealthy hits. Do you eat when you are bored, sad, tired, etc.? If so, the next item—distraction—is the key.

Distract Yourself and Wait It Out
The next time the craving for a particular food hits, distract yourself. Go for a walk, play on the computer, call a friend—anything that gets your mind off food. If after 20 minutes the urge has not passed, go ahead and have a small portion. If you completely deny yourself, you’re more likely to indulge later on.

Drink a Glass of Water
With all of the fad diets and expensive gimmicks out there, it’s ironic that water may turn out to be one of our most effective weight-loss tools. In a recent study, researchers found that people who drank a full glass of water before each meal lost more weight than a control group that didn’t drink water before meals. Just make sure the water you drink is filtered.

Avoid Eating In Front of the TV or Computer
Ever accidentally snacked your way through a whole bag of chips or popcorn during a movie or while you were playing around on the computer? If you answered “no,” you’re either telling a fib or you’re very disciplined. Snacking while you are engrossed in a TV program or a computer task can cause you to ignore portions and distract you from heeding feelings of satiety. It’s better to take a break to eat. That way, you’re aware of exactly what—and how much—you are putting into your body.

Don’t Buy Foods You Can’t Resist
If you know that cake and cookies are your weakness, don’t buy them. I know this sounds like a no-brainer, but resisting the urge at the grocery store is where it starts. Take it a step further by purging your refrigerator and cupboards of unhealthy items. Instead, stock up on healthy foods like almonds, fresh veggies with humus dip, and lean protein like turkey deli meat, hard-boiled eggs, and reduced-fat string cheese so you have better snacking options.


Step Away From the Snack Table
This time of year, holiday parties abound. Do yourself a favor and distance yourself from the food. If you have to cross the room to get to the appetizers, you’ll eat less—guaranteed. Focus instead on conversation and camaraderie and you’ll be well on your way to a slimmer you.

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Did You Know?

Wednesday, December 1st, 2010

Every month in my newsletter Health & Healing, I have a column of short, interesting facts called “Did You Know?”. In honor of the holiday season, I’d like to share a few of these snippets that pertain to this time of the year.

• Mistletoe is good for more than stealing kisses. Iscador, an extract of mistletoe, is a well-studied cancer therapy that is popular in Europe.
• This holiday season, burn only candles made with beeswax or vegetable wax and all-cotton wicks. Both paraffin (a petroleum byproduct) and lead-core wicks (found in a third of all candles) release pollutants that can undermine indoor air quality.
• People who are conscientious are less likely to develop Alzheimer’s and dementia.
•  The aroma of frankincense, in essential oils or incense, helps relieve anxiety and depression.
• Japanese researchers found that gargling with water several times a day helps prevent colds.
• Studies show that chewing gum reduces appetite and cuts caloric intake.
• Indoor heating can dry out your sinuses, making you more vulnerable to some cold viruses. When the heat is on, use a humidifier, or place an oven-safe pan of water over a radiator and refill as needed.
• In addition to protecting against bladder infections, pure, 100 percent cranberry juice was recently shown to raise protective HDL cholesterol and antioxidant levels.
• A 3-ounce serving of turkey contains 6 grams of fat. The same serving size without the skin has only 1 gram.
• More than 20,000 US kids are treated in ERs for shopping cart–related injuries each year.
• In a recent study, the smell of peppermint, cinnamon, lemon, and coffee improved drivers’ concentration while fast food, bread, and pastries caused irritability and a tendency to speed. 

If you have any short, interesting tidbits like these that I could use in the newsletter, feel free to send them to me at info@whitakerwellness.com.

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Posted in Alternative Medicine, Diet, Foods That Heal, Prevention, Wellness | No Comments »

Staying Healthy for the Holidays

Wednesday, November 24th, 2010

Here are a few tips to help you stay healthy for the holidays.

Stress Less
With shopping lists a mile long, errands to run, parties to host and attend, and the other stressors of the season, it’s not surprising that anxiety and stress often come into the picture during this time of year. When you’re feeling frazzled, slow down and take a moment to reflect on the many blessings in your life. If that doesn’t work, try a soothing cup of green tea or take 200-400 mg of the anxiety-reducing amino acid theanine.

Other effective stress-busting activities include meditation, yoga, and tai chi. And when all else fails, remember that laughter truly is the best medicine. In addition to boosting immune function, it increases circulation, reduces muscular tension, and just plain feels good. So spice up your life with funny videos, books, and people who make you laugh—and practice “smile therapy” whenever you get the chance.

Eat Healthy
It’s temping to go hog wild during the holidays. After all, there are sweets and treats everywhere you turn. But overindulging is bad for your health in a number of ways. First, there’s the guilt. Next, there’s the weight gain. Finally, there’s the sluggish feeling you get from overeating rich, fatty foods. Fortunately, with a little willpower and a few dietary swaps you can stick with a healthy diet, not just during the holidays but all year long.

Stay away from or severely limit your intake of starches and sugars. These high-glycemic carbohydrates wreak havoc on blood sugar and waistlines. Try steamed and pureed cauliflower with a little garlic in place of mashed potatoes, eat savory steamed veggies instead of loading your plate with stuffing, and bake with xylitol, stevia, or another natural, low-calorie sweetener in order to cut back on sugars. Take the skin off of your turkey to slash fat content, say no to seconds, and try to eat sensible portions. Moderation in tandem with good food choices goes a long way toward improving health. 

Exercise More
I realize this is a busy time of year, but that’s no excuse to put exercise on the back burner. In fact, staying physically active will actually give you more energy to tackle all of your holiday tasks. If you don’t have time to go to the gym, simply incorporate these calorie burners into your daily activities.

Park in the far corners of the lot at the mall or grocery store, use the stairs instead of the elevator or escalator, pick up the pace as you do housework and chores, do jumping jacks, push-ups, or sit-ups for a few minutes when you have some idle time—just get moving!

Bolster Your Immune System
You know what they say: The best defense is a good offense. The upcoming weeks are bound to be busy and stressful, and that combo can really take a toll on your immune system. Don’t end up on the sidelines. Protect yourself by giving your body the nutrients it needs to fight off infection and keep you in the pink.

Start by taking 2,000-5,000 IU of vitamin D daily. Your goal is to get your blood level in the 50-80 ng/mL range. Next, load up on vitamin C, a minimum of 1,000 mg per day. Other immune boosting supplements to consider are echinacea (use as directed), colostrum (4,500 mg twice daily on an empty stomach with water), and a fermented bakers yeast product such as EpiCor (500 mg daily). You can purchase these supplements in health food stores or online from various retailers.

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Posted in Alternative Medicine, Diet, Exercise, Immune System, Nutritional Supplements, Prevention, Vitamins, Wellness | No Comments »

What to Do About Incontinence

Monday, November 15th, 2010

If jogging, jumping, sneezing, or even laughing leads to “accidents,” you’re not alone. Urinary incontinence is a common complaint, especially among older women, who often have to resort to using drugs, pads—or worse. Kegel exercises are always a good idea for strengthening the muscles involved in bladder control, but I also want to tell you about an unusual remedy that has provided relief for thousands.

Bell Bladder Control Tea contains several herbs such as cranberry, uva ursi, nettle, goldenrod, and marshmallow that have proven benefits for the urinary tract. In addition to reducing stress, urge, and other types of incontinence, this tea also helps prevent bladder and urinary tract infections. This company also makes an herbal tea for male urinary problems called Bell Prostate Ezee Flow Tea that gets rave reviews. Both teas, which cost about $20 for a month’s supply and come with a money-back guarantee, are available in thousands of health food stores in the US and Canada.

Another product worth mentioning is BetterWOMAN, a blend of Chinese herbs that modulates hormones, boosts neuromuscular function, and increases circulation in the muscles involved in bladder support, resulting in better urinary control.  One study looked at 38 women, ages 35 to 78, who suffered from stress incontinence (brought on by laughing, sneezing, etc.), frequent urination, or urgency (the immediate and urgent need to urinate). After using BetterWOMAN for two months, 76 percent of the women suffering from stress incontinence noticed marked improvement, as did 70 percent of those with urgency problems. And frequent bathroom trips were reduced in 73 percent of the study participants. Look for BetterWOMAN in health food stores or online.

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Posted in Alternative Medicine, Incontinence, Nutritional Supplements, Prevention, Vitamins, Wellness | No Comments »

Commit to Get Fit

Monday, November 8th, 2010

It’s November and you know what that means—the start of the holiday season. With parties, big meals, and diet-busters popping up constantly until New Year’s, there’s no better time than now to get on track with an exercise program. The following tips will help you start—and stick with—an exercise regimen and hopefully aid in avoiding those extra holiday pounds.

1. Sign a commitment contract. Decide on a fitness goal, for instance, exercising for a minimum of 30 minutes, four times a week. Come up with some disincentive that hits you where it really hurts—and for most people, that would be the wallet. Pledge a significant sum of money to your least favorite charity, payable if you renege on your commitment. Write the details of your “contract” down, sign it, date it, have it witnessed, and then—and this step is very important—make it public. Tell everybody, family, friends, and co-workers about your pledge and its consequences, and keep them abreast of your progress.

2. Find an Exercise Buddy. It’s a lot easier to stay on track if you have another person or a group of people who share your exercise goals. My wife Connie and I have a standing walking/jogging date several times a week, and knowing that she’s counting on me helps keep me motivated. One of our clinic employees started a “Biggest Loser” competition in her neighborhood. She gets up weekday mornings for exercise sessions with her neighbors that are not only fun, but also provide a sense of camaraderie and competition that keeps everyone focused. 

3. Purchase a Pedometer and Start Walking. One of the best forms of exercise—and one nearly everyone can do—is walking. If you’re like most people, you rack up about 1,000-3,000 steps doing household chores and moving about through your day. But increasing the number of steps you take daily to 10,000 or more can have tremendous benefits on your health. An easy way to keep track of your progress is to purchase an inexpensive pedometer. These step-counting devices are available online and in drugstores and sporting goods outlets.

4. Buy or Rent Workout Videos. Another option is to get your hands on a workout video. Yoga, aerobics, weight lifting, tai chi—you name it, there’s a video out there that will walk you through it. Videos are a great alternative if you’d prefer to exercise in the comfort of your own home. From beginner to advanced, you’ll find several options in various formats to suit your activity level.

5. Vary Your Activities. One of the biggest reasons people fail to stickwith an exercise program is because they get bored. That’s why it’s important to vary your activities. Jog, cycle, swim, walk, do yoga, take a group exercise class—it doesn’t matter what you do, just get active.

6. Don’t Use Bad Weather as an Excuse. Cold temperatures and poor weather can make exercise a drag, but don’t use them as an excuse to be a couch potato. Several of the activities mentioned above can be done right in your living room. Pop in an exercise video. Use your stairs as a stair-stepper. Buy a mini-trampoline, treadmill, or stationary bike. Join a gym. You can also pick up the pace during household chores such as dusting and vacuuming. Again, as long as you get your heart rate up and your blood pumping, it counts as exercise.

7. Join My Diabesity Challenge. If you need a little extra motivation, I’d like to invite you to join thousands of my patients and readers and take my Diabesity Challenge. This exercise with mini-fast protocol is the most effective weight-loss tool I’ve seen in more than 30 years of practicing medicine. Furthermore, it’s easy—and free. Just visit www.drwhitaker.com/challenge for complete details. Don’t wait; the deadline to get started is November 30, 2010.

If you have tips of your own for staying on track with exercise, I’d love to hear about them. Just comment on this blog post or send your thoughts to info@whitakerwellness.com.

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