Archive for the ‘Wellness’ Category

Naturally Reduce Your Risk of Heart Disease

Friday, June 10th, 2011

Cholesterol-lowering statin drugs do not treat disease. They do lower cholesterol levels—but, high cholesterol is not a disease per se. It’s simply one of many risk factors for heart disease. That’s why, when patients taking statins come to the Whitaker Wellness Institute, our first order of business is to get them off those medications and started on a multipronged program that lowers cholesterol levels, reduces risk of heart disease, and improves multiple aspects of health.

In place of drugs, we prescribe several nutritional supplements that help reduce cholesterol levels naturally, including plant sterols, supplemental fiber (flaxseed is my favorite), and, perhaps most important, niacin. Unlike statins, niacin not only lowers LDL cholesterol but also elevates HDL, a feat no drug is able to accomplish. In fact, a Pfizer drug aimed at increasing HDL was scrapped after it was found to worsen heart problems and increase risk of death. But the niacin story gets even better. Results from a clinical trial published recently in the New England Journal of Medicine proved that this supplement actually reverses blockages in the carotid arteries!

For its broad cardiovascular benefits, we also recommend high doses of fish oil. EPA and DHA, fish oil’s primary omega-3 fatty acids, reduce inflammation, lower blood lipids (especially triglycerides), improve blood viscosity, normalize heart rhythms, and protect against sudden cardiac death. Name one drug that can do even a fraction of that!

Additionally, we recommend a high-potency multivitamin and mineral supplement. Cardiovascular disease risk factors go far beyond LDL cholesterol and inflammation. B-complex vitamins lower levels of homocysteine, a toxic protein that harms the arteries. Vitamins C and E, beta-carotene, selenium, and other antioxidants protect against free-radical damage. And magnesium and other minerals help keep blood pressure in check and enhance arterial health.

Finally, don’t forget CoQ10 and vitamin D. CoQ10 energizes the heart muscle, lowers blood pressure, and protects against heart failure. And vitamin D deficiencies, which are rampant in the US, are linked with a dramatically increased risk of cardiovascular disease.

The recommended daily doses of these supplements are as follows: ¼ cup freshly ground flaxseed, plant sterols 1,500–2,000 mg, niacin 500–2,000 mg (the regular form, not niacinamide or no-flush niacin; build up gradually and take at bedtime to ameliorate flushing), fish oil 2–8 g, CoQ10 200–600 mg, and vitamin D 2,000–5,000 IU. A therapeutic multi should contain above-RDA levels of folic acid and other B vitamins, antioxidants, and magnesium.

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Posted in Alternative Medicine, Heart Disease, Wellness | No Comments »

Your Embarrassing Health Questions Answered

Friday, April 29th, 2011


Let’s face it, some health concerns are a little embarrassing to discuss—even with your doctor. If you dread  bringing up gastrointestinal issues, body odor, or bad breath, fear no more! Here are a handful of practical suggestions and solutions to several common and “unmentionable” conditions.

Gas/Constipation

*To promote healthy digestion, eat smaller, more frequent meals and chew food thoroughly.

*Be sure to drink at least eight, 8-ounce glasses of water daily, and minimize your intake of gastric irritants such as caffeine, alcohol, and especially aspirin and NSAIDs.

*To keep things “moving”, get regular exercise, eat more fiber-rich vegetables, fruits, and legumes, and add 1/4 cup of freshly ground flaxseed to your daily diet.

*For general intestinal support and to prevent symptoms of gastrointestinal discomfort, chew 2 tablets of deglycyrrhizinated licorice (DGL) before meals.

*If bloating, gas, or poor digestion is a problem, take digestive enzymes with meals.

    Toenail Fungus

    *Wear sensible shoes. Make sure your shoes give your feet room to move and breathe, and avoid pointed toes that squeeze your feet. Wear cotton socks, and if your feet sweat a lot, change your socks when they are damp.

    *Keep your nails manicured. Cut or clip your nails short, file down thickened areas, and carefully scrape fungal debris from under the nails. (To avoid spreading fungus to healthy nails, use different scissors, clippers, and files on your infected nails.)

    *Practice scrupulous hygiene. Wash your feet and scrub your nails with a nail brush during your daily shower. Dry them well, and spray the soles and areas between the toes with an antiperspirant foot spray (look for one that does not contain aluminum).

    *Use natural antifungal agents. Apply an antifungal agent to the nails and surrounding skin twice daily, in the morning and again at bedtime. One of the most effective natural antifungal is tea tree oil (Melaleuca alternifolia). Tea tree oil penetrates the skin and inhibits the growth of various bacteria, fungi, and other organisms, yet causes no irritation. Potassium iodide (SSKI), mixed with a little DMSO to improve penetration, is also a powerful antifungal.

      Cold Sores

      *For cold sore prevention, take the amino acid lysine, 1,500-3,000 mg per day in divided doses with meals as soon as symptoms start.

      *Eat foods that are high in lysine such as vegetables, legumes, fish, turkey, and chicken.

      *Avoid supplements and foods containing arginine. The herpes virus thrives on this amino acid. Arginine-rich foods include chocolate, nuts, and seeds.

      *Aloe vera or zinc creams can help heal cold sores that have already come to the surface. Apply every two hours.

      *Always wash your hands thoroughly after touching a cold sore—you can actually re-infect yourself in different areas if you’re not careful.

        Body Odor

        *Tea tree oil, which has demonstrated antibacterial and antimicrobial properties, does a good job of killing off odiferous bacteria, resolving unpleasant odors.

        *Try natural, crystal deodorants made from potassium or ammonium alum.

        *I received a tip from a subscriber a while back who couldn’t tolerate deodorants of any kind. He swears that coconut oil did the trick for him.

          Bad Breath

          *Brush and floss your teeth regularly. Consider purchasing a battery-operated toothbrush. (One good brand is Sonicare.) These brushes vibrate at about 500 strokes per second, which not only cleans the teeth but transmits acoustic energy that cleans beneath the gum line, the area normally reached only by flossing

          *Your tongue harbors many bad-breath causing bacteria. Try scraping your tongue once a day. Curved thin metal strips designed for this purpose not only remove plaque-forming bacteria, but are also one of the most effective breath fresheners around.

          *Eating probiotic-rich yogurt improves bad breath and may fight tooth decay and gum disease.

          *Drinking tea and chewing Big Red cinnamon gum can help combat bad breath.

          *The most common cause of bad breath is a dry mouth so drink plenty of water and do your best to stay hydrated.

            Though these health issues may be a little embarrassing to talk about, they do crop up from time to time. Try these recommendations and let me know how they work for you.

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            Posted in Oral Health, Skin Health, Wellness | No Comments »

            Sugar-Free Ways to Satisfy Your Sweet Tooth

            Thursday, March 10th, 2011

            Since the dawn of time, humans have been indulging in sweets—from the fruits and berries gathered by our cave-dwelling ancestors to the sugar-laden treats that take up multiple aisles in today’s supermarkets. The desire for something sweet is innate. It is the first taste recognized by newborns, and the sweet foods our ancestors were drawn to contained nutrients necessary for survival.

            Today, however, we’ve just gone overboard. Americans consume a whopping 165 pounds of sugar per year, most of it coming from candy, sodas, and the like. We guzzle nearly 57 gallons of “liquid candy” per person annually, and 99 percent of all US households purchase candy at some time during the year. Now, that’s a lot of sugar.

            In the late 50s, scientists opened a whole new can of worms: artificial sweeteners with low or non-existent calorie counts. This was music to America’s ears. In 1963, Tab, the first diet soda, debuted, and, over the next few decades, thousands of diet products flooded the market. The nation was hooked.

            Problem was, numerous studies conducted in the 1970s linked these artificial sweeteners to serious problems, including cancer. Yet these findings were swept under the rug as these chemical additives were accepted with open arms by the FDA and approved for use by the general population. Today, it seems new sugar-free products are introduced almost daily and each claims to be the best, safest, and tastiest. But as far as I’m concerned, artificial sweeteners are not the answer—especially when far safer natural alternatives exist.

            Topping my list of favorite natural sweeteners is stevia. This herb has been used for over 1,500 years in South America and continues to boast world-wide popularity. It is calorie-free and does not affect blood sugar levels, making it safe for people with diabetes. Just a few drops of a liquid concentrate or a dusting of powdered stevia is all you need to lend sweetness to any dish. It’s the sweetener of choice at the Whitaker Wellness Institute, and if you haven’t tried it yet, you should.

            Running a close second is xylitol. This sweetener looks and tastes like sugar, making it ideal for baking. Better yet, it’s good for your teeth: Xylitol actually reduces cavity and plaque formation, a dental claim approved by the FDA. Although xylitol is not calorie-free, it is metabolized much more slowly than regular sugar and has an extremely low glycemic index, so it too is safe for diabetics. The only reported side effect is gastrointestinal (GI) distress when large amounts are ingested.

            Finally, there’s erythritol. It looks like sugar, it tastes like sugar, and you can even cook and bake with it just like sugar. But unlike sugar’s 16 calories and 4 carbohydrates per teaspoon, it has zero calories, no carbs to speak of, and it doesn’t affect glucose levels, which makes it perfect for diabetics and people watching their weight. Erythritol is a sugar alcohol naturally present in many fruits and vegetables. While many sugar alcohols are notorious for their laxative effects, erythritol has far less potential for causing GI issues when consumed in moderation. As for safety, an entire issue of Regulatory Toxicology and Pharmacology was dedicated to this sweetener, and only minimal side effects were noted at high doses.

            I know as well as you do that cravings for treats aren’t going to disappear, but there are good and bad ways to satisfy your sweet tooth. An occasional sugar splurge isn’t going to hurt you, but overindulgence can contribute to a host of health problems. When the urge hits you, get your “fix” with stevia, xylitol, or erythritol. You can find these natural sweeteners in health food stores, some grocery stores and supermarkets, and through various online retailers.

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            Posted in Diabetes, Diet, Weight Loss, Wellness | 1 Comment »

            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 »

            Easy Ways To Eat More Fruits and Vegetables

            Wednesday, February 2nd, 2011

            Americans only consume on average three servings of fruits and vegetables each day. And that’s a crying shame. Study after study reveals that people who regularly eat five-plus servings of nature’s bounty enjoy multiple health benefits. Want to decrease your risk of stroke by 26 percent? Lose weight? Combat free radical damage that can lead to a variety of health concerns? Eat a minimum of five servings of fiber-rich, nutrient-dense vegetables and fruits per day—and if you can make them organic, all the better. Here are 10 easy ways to incorporate more of these healthy foods into your daily diet.

            1. Drink a glass of Low-Sodium V8 Juice with breakfast. (At the Whitaker Wellness Institute, this is the only “juice” that you’ll find on the tables.)
            2. Eat an apple or a pear for a snack or before a meal to help fill you up so you’ll eat less.
            3. Instead of a sandwich at lunch, have a salad with lots of colorful veggies. If you must have the sandwich, go open-face and pile it high with tomatoes, lettuce, onion, sprouts, olives, and peppers.
            4. Freeze a bunch of grapes and enjoy them as an afternoon treat or as “dessert.”
            5. Make a berry smoothie using plain, non-fat yogurt, ice, and a little stevia or xylitol as a sweetener.
            6. Top your fish dishes with salsa.
            7. Try a grilled portabella mushroom for dinner.
            8. Add extra frozen veggies to canned or homemade soups or other dishes.
            9. Dip snap peas, baby tomatoes, carrots, celery, or broccoli florets in hummus for a tasty and healthy snack.
            10. Add blueberries, cranberries, or strawberries to your salads.

            There you have it. If you have tips of your own for upping your vegetable and fruit intake, I’d love to hear from you. Send your comments to testimonials@whitakerwellness.com.

            Posted in 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 »

            Make Optimism Your New Year’s Resolution

            Wednesday, January 5th, 2011

            As we kick off 2011, I want to remind you that, like nutritious food, pure water, and exercise, a positive outlook on life is a cornerstone of optimal health.

            Though scientists aren’t sure exactly how optimism promotes good health, they suspect it has to do with the effects of your mental outlook on immune function. An entire field of medicine called psychoneuroimmunology has emerged to study the effects of thoughts and emotions on immunity, and the findings are compelling. From laughter to tears, friendship to romantic love, your emotions and attitudes all have a bearing on your health.

            If you tend to focus on the negative side of things, let me assure you that you’re not doomed to carry a cloud over your head for the rest of your life. Even the most committed pessimist can learn the skill of optimism. Here’s how:

            1. Count Your Blessings
            As Einstein pointed out, everything is relative. While pessimists tend to focus on what is wrong with their lives, optimists are more likely to count their blessings. If your life seems particularly unblessed, there’s an easy way to use the principle of relativity to help you expand your appreciation of your good fortune: practice “downward comparison.”

            For example, if you’re stuck in traffic, remind yourself, “At least I have a car.” If you burn dinner, remember, at least you have food to eat. If there’s a task you’re dreading, finish this sentence three different ways: “At least I don’t have to ___________.”

            Don’t feel guilty about comparing yourself to those worse off than you. The fact is that people who use this technique are more likely to act compassionately towards others.

            2.Fake It ‘Til You Make It
            You probably know that your feelings can affect your body language. When you’re happy, you smile, and when you’re confident, you stand taller and look people in the eye.

            Studies have shown that you can actually “change your mind” by changing your body language. Smiling on the outside sends a message to your brain, which makes it “assume” that you’re happy. Walking tall and meeting people’s glance will likewise “tell” your brain that you are confident and upbeat. The positive feedback you’ll get in response from others will reinforce your feelings of optimism.

            3. Make Optimism Your New Year’s Resolution
            Like strong and flexible muscles, a positive mental outlook enables you to respond proactively to the challenges of life. So this year rather than vowing to give up sweets, clean your attic, or learn a foreign language, resolve to cultivate an attitude of hopefulness and gratitude. It is one of the simplest and most profound ways to enhance your emotional and physical well-being.

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            Posted in Uncategorized, Wellness | No Comments »

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