What You CAN Do To Change Your Health

Did you know that what we eat is the biggest cause of disease, disability, and death in the US today?

That statistic was shocking to me when I first read it, but when I took some time to think about it, I thought…. OF COURSE IT IS. In fact, 2 out of 3 Americans die each year from their eating habits!

You won’t convince me this is due to a lack of information. I bet you’ve already heard, “Eat fruits, vegetables and lean proteins,” and I bet most other people have too. So if we, the majority of American people, know WHAT we should be doing, WHY are we not doing it?

This paraphrased conversation came up recently on a trip to Florida. I was headed to the Sunshine State to co-teach with a team of other practitioners to a group of medical doctors. The topic – why medical doctors should be offering lifestyle medicine as a treatment modality for their patients with chronic lifestyle diseases such as obesity, high blood pressure, elevated cholesterol or triglycerides, elevated blood sugar, type 2 Diabetes, cancer, etc. We were going to be teaching a program called FirstLine ™ Therapy.

Nice man meeting his children and grandchildren at Disney World: So I have some memory issues… what about Prevagen? (A supplement touted to help memory)

Me: Yeah, I’ve had a few patients try Prevagen and they thought it helped. But you know… I would never JUST recommend a nutritional supplement for memory – because the ROOT CAUSE is sugar.

Him: Sugar? What’s sugar got to do with the brain?

Me: Well Alzheimer’s – and I’d put in that category other types of dementia and memory challenges too – is now being termed “Type 3 Diabetes”. When your blood is swimming in a bath of sugar, it creates hard crunchy red blood cells that can’t nourish the brain as well and you lose brain function. You want to have a HgbA1C right around 5 %.( a lab marker that notes your average blood sugar – anything higher than 5% is not optimal).

Him: Mine is 6.8% (which is high) but I’m Norwegian – how could I give up my sweets? My sister makes the best fudge – it’s sooooooo good.

Me: But you won’t remember it anyway. (Insert slight laughter with the look and shoulder hunch that says, “True,” here)

Him: No… we don’t really eat a lot of sweets.

Me: Well it’s not just sweets. It’s grains like bread, crackers, cereals and muffins. It’s white potatoes. It’s sauces, dressing… sugar is in a LOT of things. You need to eat lots of low starch vegetables.

Him: Yeah, I know, I know.

And then I couldn’t have said it better… he turns to me and says, “We all know what we SHOULD be doing, but nobody’s DOING it”.

Then as I was getting off the plane, he was getting back on.

He forgot his luggage in the overhead bin.

I know you know what you should be doing – so here at True Health we are launching our 14-week FirstLine Therapy Lifestyle Medicine Program to help you do it. The program is designed as a treatment for individuals with obesity, cardiovascular concerns, and blood sugar concerns.

The focus of the program is treating the ROOT CAUSE of these diseases (the food we eat, physical inactivity, how life stress is managed) and the program goal is disease RESOLUTION.

Now disease resolution may not happen in a mere 14 weeks, but there should be significant enough change in your physiology to keep things going in the right direction. Because at the end of the “program” you still implement the healthy lifestyle behavior changes forever.

What does the program entail? A lot of great stuff! Which is why I can’t fit it all into this blog, but I will invite you to our FREE no obligation information night Thursday December 7th 6:30pm – 7:30pm right here in our back room at True Health Naturopathic Medicine. Now clearly, the month of Christmas is not the best time to sign up for 3 months of healthy lifestyle changes. But come hear what we have to say so you know what’s available to you when you are ready.

Know someone who’s dying to hear this information? Make sure you drag them along with you!

Find our event on Facebook here.

Hormones, Women, and Menopause: What You Need to Know

This October I turn 45.

The mid-forties are often when we begin holding our reading materials at arm’s length, take a second or two to remember things from time-to-time, and notice changes in our menstrual cycles.

Ahhh, yes. Peri-menopause. Welcome to the 5-10 years prior to post-menopause when hormone shifts start to feel like a roller coaster at Valley Fair. You’re high, then low, and you don’t know what’s up ahead! Then wham – it comes to a screeching halt and the ride’s over. Or at least, that’s what many of us think is going to happen. (more…)

When Life Gets Extra “Lifey”: A Plan for Stress Management

My husband Craig introduced me to this fabulous thing called leisure time.

Have you heard of it? It’s fantastic.

Once exposed, I happily welcomed it into my life and it has played a vital role in my overall life balance. Of course, life is dynamic and balance will sway from a little too leisurely to a little too much work; but  if I can help it, it’s usually not for too long. That was until this winter when all of a sudden I had a LOT of life going on all at once. Although my logical brain was telling me, “You can do this… this is not too much… this is totally manageable”, my body was sending out MAYDAY signals.

Hair falling out. Craig usually notices this first, quietly picking hair off the back of my shirt.

Tightness in my chest and stomach. Catching myself taking deep breaths to ease the pressure.

Lack of appetite. Did I even eat today? I can’t remember.

Disrupted sleep – and I LOVE sleep. Waking too frequently, waking too early, panicked dreams.

Tightness all around my shoulders blades wishing someone could just stick a knife in there to relieve it.

Mindlessness. Why am I pulling into Craig’s work parking lot when I meant to go to the bank?

Day after day, week after week, I kept waking up feeling the same way experiencing the same things. We call it anxiety from a diagnostic perspective, but I know it is my body’s wise intuition telling me – “MAKE SOME CHANGES LADY”. I quickly reverted back to my type A personality and went into FIX IT mode. Although I knew there was an end in sight, the plan was to get through this chunk of time as unscathed as possible.

The Plan

  1. Accept the things I cannot change. Take the work, sign the contract, get it done. My mantra becomes, “And this too shall pass”.
  2. Do everything I can change to minimize any additional stress to my body.
    1. Eat PERFECTLY. Bad food is an internal stressor to the body and an easy one for me to control. Vegetables, fruits and lean proteins it is.
    2. Drink PERFECTLY. Although a common tendency is to self-medicate with alcohol, caffeine, sugary beverages, I know this too is very stressful to the body so avoid it all. Well not my coffee in the morning. I had anxiety, not psychoses.
    3. Exercise daily. I knew the adrenaline and cortisol was surging through my body and exercising is a great way to “burn it out” so to say. I made it to the gym consistently and walked my dog daily. Sitting is the new smoking. I had to move my body.
    4. Meditate daily. I once read that if you’re stressed and pushed for time be sure to meditate at least once a day. If you’re REALLY stressed and pushed for time, meditate twice a day. For me, meditation means taking the time to quiet my monkey brain. This helps me to be more mindful during the day. I often ask for a light and energized body, an alert mind, an open and compassionate heart, and grace and flow to my day. I was able to fit in 20 minutes daily in the morning, and then read about it at night. I found the book Joy on Demand by Chade-Meng Tan most helpful for implementing meditation as I’ve never been great at it.
  3. Nourish my adrenal glands. These are the 2 little glands that sit on top of your kidneys and secrete your stress hormones and catecholamines (cortisol, DHEA, epinephrine and nor-epinephrine). When chronically kept in stress mode, these glands can get burnt out resulting in chronic fatigue, chronic pain, immune disorders, cognitive dysfunction, muscle wasting, to name a few. Short term, it can show up as weight gain (especially belly fat), anxiety, depression, insomnia, and muscle soreness. Here’s what I took:
  • Adrenogen™ – an adrenal glandular made by Metagenics to nourish the adrenals glands. If you want healthy adrenals, eat adrenals. 2 twice a day.
  • Serenagen™ – a combination of traditional Chinese medicine herbs known as “adaptogens” that can help buffer the adrenal response. Essentially – the stress goes on, but it takes your body’s response to the stress down a notch. 2-4 during the day and 2 at night so I could get a better night sleep. Serenagen™ is what works best for me, but there are a plethora of adaptogen combinations that can be tried for best results.
  • Ultra Clear Renew™ – a medical food designed to help liver detoxification.
    • It works as a macronutrient balance meal (one less meal to make! – sometimes two)
    • It provides targeted nutrition for mitochondria function (cell energy) to help detoxify all of that cortisol.
  • Immune support. It is well documented that stress will lower your immune system and I had NO TIME to be sick with fitting in the meditation, exercise and all. I used a variety of things at different time … Vitamins A, C, E, D, homeopathics, omega 3 fish oils, multivitamins, and probiotics.

Eventually, in the spring, many things did wrap up and I was back to my life of balance, structure and routine where my body functions best. I am happy for the experience as it has brought a new sensitivity towards my patients who are also experiencing intuition.  If your body is telling you that it’s time to make some changes, it’s a good time to listen.

 

 

Where Are All of the Men At?

Men – WHERE ARE YOU?

I’d estimate my patient base at 95% female and 5% male.

Are all you men feeling so fantastic there’s no room for improvement?

Are you afraid I’ll tell you to stop drinking beer?

I’ll give you one great reason to come see me. Testosterone.

Take this test. Find a measuring tape and find your belly button. Measure your waist circumference at the level of your belly button. If it’s less than 40 inches – EXCELLENT! You deserve a beer. If it’s greater than 40 inches – that’s the single strongest predictor that you have low testosterone. Welcome to Andropause (a.k.a.  fatigue, diminished strength and endurance,  low libido, erectile dysfunction, osteoporosis, depressed or anxious mood).

Here are my top 8 things to do to boost your testosterone. (more…)

There are No Ticks in Toronto

Toronto is my former home city where I was born and raised in the suburbs without hearing a word about ticks. It wasn’t until I moved to Osceola, WI in 2009 that I saw firsthand a bloated tick attached to my beloved puppy and FREAKED OUT! As in screamed out loud “Tiiiiick” and then immediately called the FrontLine company to inform them that their product does, in fact, NOT work.

Yup, crazy lady.

I’m much better now – almost a professional tick remover at this point.

Finding a tick on your dog is one thing. Find a tick on you is another. Given the season, I’ve been getting many calls inquiring as to action to take post tick bite. What would I do if I got bit by a tick? (more…)