Depression is a serious illness that afflicts about 16 million Americans. Recent studies suggest that persons afflicted with this life altering disorder may be at a much higher risk for developing diabetes. In fact ,there are studies that suggest that diabetes doubles the risk of developing depression. This may due to the stress associated with chronic illness, but may also result from the metabolic effects diabetes has on the brain. In addition, it has also been found that people with depression and diabetes are more likely to develop diabetic complications and therefore have higher primary health care costs.

Since many of the symptoms of diabetes and depression tend to overlap, such as weakness, tiredness, weight loss, pain, and extreme hunger, it may be that depression goes undiagnosed in diabetes patients. A skilled diagnostician however, will be able to recognize it and suggest proper treatment.

The good news is that treating depression with modalities, such as exercise, alternative medicine, medication, psychotherapy, or a combo of all of the above can improve a persons ability to live with and manage their diabetes.

Be well~.

When it comes to managing cholesterol levels, women ….take heed!

Before menopause, women usually have total cholesterol levels that are lower than those of men who are the same age. But as women get older , their cholesterol levels rise until about the age of 60 to 65. Menopause often brings with it an increased level in LDL cholesterol (bad cholesterol) and a decrease in HDL (the good cholesterol).

It is after age 50 that women need to pay extra special attention because this is when many women have HIGHER levels of total cholesterol than their male counterparts.

Another factor in the appearance of high cholesterol in women is an autoimmune condition known as Hashimoto’s Thyroiditis. It is at mid life that many women are diagnosed with this condition commonly known as hypothyroidism. With it brings not only high cholesterol , but tiredness, weight gain, sore muscles, dry skin, and brittle nails. Thyroid nodules are common with this disorder . In addition, this condition leaves women too tired to exercise , which also contributes to weight gain an a increase in cholesterol.

There are many ways to manage your cholesterol levels. First , I suggest that you become proactive in your management program by having a yearly cholesterol screening. Keep a diary to monitor your progress. Have your thyroid levels checked including T3 T4 TSH and anti Thyroid antibodies. Have your CRP (C reative protein levels checked) This is a marker of inflammation often linked to an increased heart attack risk.

You may try to manage your cholesterol levels naturally before resorting to the Statin Drugs as follows:

• Garlic
• Curcumin
• Artichoke Extract
• Fiber
• Green Tea
• Sytrinol
• Policosanol
• Niacin
• Perilla Oil

Check with your nutritionally aware health care provider before beginning a program of natural supplements to make sure there will be no negative interactions with any other medications you may be taking.

If you do decide to use Statin Drugs to reduce your cholesterol level, it is now suggested that you supplement with CoQ 10 because Statins deplete the heart muscle of this valuable energy generating substance.

Be well~.

You heard it before……..”use it or lose it!” When it comes to arthritis, the very best way to increase mobility and relieve pain and stiffness is to exercise. Strong muscles act as shock absorbers against arthritic pain.

If you have reached middle age and are noticing stiffness in your hands, feet, hips, and fingers upon rising that seems to improve as your day goes on and you are experiencing lower back and hip pain that makes your quality of life less than it should be , then you are among the ranks of over 40 million Americans that have osteoarthritis. OA is the 3rd most common ailment treated by general practitioners.

The good news is , that in many cases, moderate exercise works better than medication when it comes to restoring mobility and range of motion.

The following exercises are beneficial in your arthritis management arsenal:

1. Begin with a stretching program to elasticize , tone, shape, and contour your muscles and connective tissue.
2. Swimming (to increase flexibility, without causing damage to joints) Swimming will also help you to build muscle which will in turn support your joints.
3. Yoga helps to keep your core stabilized, tones the back, and improves flexibility.
4. Take daily walks. Start slow and build up gradually. Aim for 30 minutes per day. A walk will help to improve muscle tone, improve your cardiovascular health, and cleanse your circulatory system.
5. Water aerobics are a gentle way to strengthen muscles, stretch, and increase flexibility . The use of “water weights” can help to tone and increase muscle mass which will help to stabilize your joints.

The key to a successful therapeutic exercise program is choose the activity that will fit into your life easily. Remember ……some exercise is better than none at all. All it takes is a little investment of your time. The rewards are well worth it ! Less pain and stiffness, better mental outlook, and stress relief!

We now know that heart disease kills more women than any other illness, including cancer. Finally, research has found that there are very real differences between men and women concerning heart health. In the past, guidelines for heart health came from studies that were done predominately on men. Unfortunately for us women, many of us were diagnosed too late or even misdiagnosed with maladies such as anxiety or other stress related syndromes.

On a positive note, as women, we are fortunate to be “insured” so to speak in our younger years by our body’s own estrogen production~ but there is a downside. As we approach our menopausal years and estrogen levels decline, our protection is no longer there and we fall victim to the same risk factors as our male counterparts.

The following list is a quick way to access your risk. To be forewarned is to be forearmed when it comes to your cardiovascular future……..

1) Over age 65

2) A grandparent or sibling had a heart attack before age 60

3) You are more than 20% over your ideal body weight

4) You have high cholesterol (over 200)

5) You have high tryglycerides (150 or higher)

6) You have high blood pressure

7) Natural or surgical menopause before age 45

You smoke

9) You have diabetes

10) You do not exercise

11) You are under stress

12) Low HDL level (35 or lower)

13) You have high LDL levels (130 or higher)

14) You have an “apple” shape (carry your weight around your middle)

Heart attack symptoms are different in women….Take heart!

1) Vertigo, lightheadedness, dizziness

2) Nausea, vomiting

3) Shortness of breath

4) Indigestion

5) Tightness in your throat

6) Pressure, pain, back or chest discomfort

7) Tingling or pain in the jaw, elbow, or left arm.

Profound fatigue

9) Unusual sweating

There are nutrients form the world of natural medicine that have been shown to boost heart health. In addition, dietary changes can be more effective than many medications in preventing heart attack recurrence.

Follow a Mediterranean diet

• Use olive oil or canola oil in cooking
• Eat fresh fruit daily
• Eliminate red meats and choose poultry or fish instead
• Add heart health garlic and onions to the dishes your prepare

The following supplements have been shown to positively impact heart health:

• Fiber
• Omega 3 fatty acids
• B Vitamins
• Digestive enzymes
• CoQ10
• L- Carnitine

Last but certainly not least ……… You MUST reduce stress!

• Breathe DEEPLY!
• Practice forgiveness
• Exercise
• Meditate or pray
• Confide in a friend
• Have regular massages

When stress is ignored, it can escalate to distress. A woman who is distressed is headed for burnout and total exhaustion. Stress is your body’s signal telling you that your life needs attention. It is a red flag signaling that you need to acknowledge your limitations, make a decision, meet a need, or take time out to rest!

Stress, when not addressed, makes a woman more vulnerable to emotional and physical illness, such as anxiety, depression, and even heart attack.

According to a research study conducted in 1994, more than a quarter million working women surveyed said that their primary concern was the difficulty they had balancing work and family. Half of those women stated that “too much stress” was a serious problem for them. The study showed that women were more likely than men to report stress, and they reacted to a wider range of stressors. These same women were studied again in 2000 and 2001, and it was discovered that those who suffered high stress in 1994 and 1995 had higher odds of developing a number of chronic conditions by 2000 or 2001.

To start YOUR healing process, you must first identify the causes of your stress and the effects it has on your body, mind , and spirit. If there are situations in your life that are stressing you that are unchangeable, then you must learn to stop spending so much of your emotional energy on the situation and begin to focus on areas for which you can find solutions.

To balance your life, you must develop a balanced lifestyle that includes friends, family, work, play, love, time for self, and time for spiritual growth. A well rounded life ~ one balanced physically, emotionally, and spiritually~ leads to a greater sense of well-being. Every woman is different. What stresses your friend Jane may not stress you . It is all in how you perceive things. Remember, stressors can be caused by external pressures, such as feeling that you must compete or that you are not good enough or that caring for your own needs is selfish. The truth is that in order to life a balanced life, you must not neglect yourself as you try to meet everyone else’s needs, both at home and at work. In other words, pay yourself first , before you pay anyone else !

The following symptoms are indicators that will alert you to the fact that stress may be ruining your quality of life:

Headaches

Muscle tension

Anger

Irritability

Anxiety

Sleeplessness

Indigestion

Burnout

High Blood Pressure

Lack of Appetite

Inability to Concentrate

Depression

Decreased Sexual Interest

In addition, there are certain personality traits that are found in highly stressed individuals:

Tendency to Overreact

Perfectionist

Inner Nervousness

Emotionally Sensitive

Guilt Ridden

Extremely Analytical

Obsessive thinker

Worry about health

problems

High expectations

Inability to make decisions

Once you have taken inventory of your life, you can begin to develop a plan of attack for dealing with and getting rid of some of the stress in your life. First of all, say no to added demands on your personal time. Next, be more flexible, and forget about being perfect! Just do your best.

Make fun and relaxation a part of your daily and long term plans. Value yourself and what you do. Get outside help for household responsibilities if needed. Focus on your accomplishments, and do not dwell on your shortcomings.

Take care of YOU! Invest in your health. Exercise to release anger. Don’t take life too seriously; laugh often! Establish networks of support, friendship, and cooperation in your community. Delegate responsibilities to others. Take time to organize your home and workplace, and keep track of events, due dates, and commitments.

In this article, I have primarily discussed the mental aspects of stress. Again, stress is not stress, unless you perceive it as stress. It is how you react and act that will determine if it will be detrimental to your health. When you realize that stress can drive up blood pressure, increase your risk for stroke, raise cortisol levels, change your body composition, increase your risk for degenerative disease, and rob you of energy and zest for life, you must become proactive in terms of turning your life around!

Life is meant to be lived with vibrancy, productivity, and creative expression. Stress is a great robber of health and of living life to the fullest!

As I always say…………”Less stress means more success!

Be well!

Over 40 million women in America are currently trying to navigate through the turbulent years of peri menopause or menopause. In July 2002 a landmark study conducted on hormonal replacement therapy (HRT), was halted abruptly when scientists discovered that women on the hormones that were in the study (a combination of estrogen and progestin known as PREMPRO) actually had an increased risk of developing blood clots, cancer, stroke, and heart disease.

The findings did not point to estrogen alone, which has been prescribed for years, as a danger, but research has connected the long term use of unopposed estrogen to an increased risk of breast cancer.

As a result of the study, women that were on Prempro are now fearful that they are destined to develop hormonal related cancer. In addition, women who refuse to take hormones or cannot because of previous cancer or other medical conditions, are afraid of going through menopause without the hormones that can keep them feeling younger, more vibrant, eliminate hot flashes, vaginal dryness, fuzzy thinking, fatigue, night sweats, moods swings, osteoporosis, anxiety and depression, and the list goes on.

The menopausal time of life is a transitional time not only hormonally, but in many aspects. The age of peri menopause and menopause can vary widely among women (age 35-54) During these years, children grow up, leave home for college, marriages go through stress and strain, divorces occur, corporate downsizing occurs leaving the” older “employees to face “forced retirement,” etc. When you add in the hormonal rollercoaster of menopause, you can understand why some women agree to take mood altering prescription medication in order to cope. Paxil and Prozac are commonly prescribed to women in this age group. The question is …….is it stress causing the symptoms? Or is the lack of hormonal balance causing the stress? At any rate, women do not want to be medicated through these important years or any other time for that matter. Woman are demanding answers and they are searching for them on their own if need be.

I have found that A type women (those who are highly motivated, goal oriented, etc.) seem to suffer the most life disrupting symptoms at menopause. This is because typically, these women burn the candle at both ends, do not sleep enough, live on caffeine and sugar, and do everything in excess, which leaves them burned out at menopause. There in lies all of the trouble because it is at mid life that we need to draw on our reserves. If we are running on empty, body, mind and spirit, then menopause can be very hard to cope with.

The good news is that there are very real, very safe answers that are natural and easy to implement. They are as follows:

1. You MUST takes steps to manage your stress. Forgive past hurts, apologize to those who you may have wronged in the past. Make sure to get enough sleep. Your body needs it now more than ever. Exercise daily. Walking is excellent! Eliminate caffeine and sugar as much as possible. Fellowship daily!
2. Take a good multi vitamin and boost it with a good B complex formula that has at least 500 mg of pantothenic acid. This will help nourish the adrenal glands. These glands not only help your body handle stress, but at menopause, they are called upon to do double duty by assisting the ovaries when their production of hormones fizzles out. Some women derive great benefit form taking an adrenal glandular supplement.
3. Flaxseed oil is wonderful for eliminating hot flashes and night sweats. Evening Primrose oil helps vaginal dryness, breast tenderness, mood swings and irritability.
4. Natural progesterone cream can help to balance out the ratio of estrogen to progesterone during these years which in turn lessens all of the symptoms mentioned earlier. In addition, it helps to build bones and it is the hormone of well being. Enough said?

Finally, menopause is a time for reflection. It is a time to look back and give thanks to God for the woman you are and for the things that you have accomplished. You have given birth, you have raised children who have gone on to become wonderful human beings . You have loved and you have known sorrow, you have been a friend and you have needed a friend. You won some, you lost some. But you would do it all over again.

Well, …. Now is your time to do it again. Take the time to understand the little wake up calls that your body, mind and spirit give you at menopause. Learn from them and go on to make the next half of your life just as wonderful!

It has been said that death begins in the colon. Your colon is a virtual storehouse of mucus, pollutants, and toxins. If you are not eliminating properly, (at least 2 times per day) then you may experience a condition commonly known as autointoxication which simply means that toxins are backing up into your system causing a plethora of physical symptoms.

If you ignore these symptoms, researchers agree that many degenerative conditions such as arthritis, immune suppression, heart, kidney, and liver problems and more, may result.

As a doctor of holistic nutrition, I firmly believe that you cannot be totally well unless you detoxify or cleanse your entire system to alleviate the burden that toxins place on the entire body. Just like spring house cleaning or changing the oil and filter in your automobile, you need to do at least the same for your body in order for it to serve you well.

How do you know if you are toxic?

If you are tired, achy, have low back aches, headaches, dizziness, have sinus trouble, foggy thinking, overweight, have a poor diet, regularly consume coffee, artificial sweeteners, and soft drinks or have NEVER cleansed your body before (especially if you are over the age of 35) , a colon cleaning program may be just what you need to experience more energy, better digestion, better sleep, and weight loss to name just a few benefits.

I highly recommend that you try it. Like countless others……… you will be amazed at the change in your general health, better, clearer skin, waking refreshed in the morning with more lasting energy than ever! Once you are a believer, like most, you will want to detoxify you body twice a year (spring and fall). You have only one body in this lifetime. You must take a measure of responsibility and do your part to help prevent some of the most debilitating diseases of our time. To be forewarned is to be forearmed!

It has been proven that people that take an active role in their health care often fare better in life in respect to their health, as compared to others that rely solely on physicians AFTER they are in crisis. Sadly, many timesit is too late.

Start today….become proactive. Cleanse your body and add more life to your years!

While many reports in the past have told us that acne is NOT triggered by food choices, new studies show that our Western diet of sugary, over processed foods, is at least partly to blame. Too much sugar raises insulin and IGF-1 (insulin growth factor) levels, triggering the production of excess testosterone and sebum which clog pores and cause breakouts. Sugar saturated skin is more susceptible to acne,because a rise in blood sugar is multiplied by 5 by the time it gets to the skin.

A low glycemic diet that is naturally anti inflammatory is therefore recommended to prevent or lessen acne flare ups. Add more fiber to your diet to prevent constipation which will help your body eliminate waste. Choose whole grains, green vegetables, brown rice, and apples.

Eliminate “trigger” foods: white flour foods, sugary and fried foods, soft drinks, caffeine, chocolate,  fatty dairy,  hard cheeses, nightshade plants~ eggplant,peppers,tomatoes,peanut butter.

Limit : wheat germ,shellfish,high iodine foods like kelp,citrus, and eggs.

Choose: turkey, chicken,vegetable protein (beans);avoid red meat.

It is true that gland imbalances, and hormone imbalances during teenage years contribute to the development of acne. Stress is the biggest cause for men, and hormonal imbalances around menstrual periods, some oral contraceptives, polycystic ovarian syndrome, and pregnancy cause most of the cases in women. In all cases however, acne is is aggravated by poor digestion of fatty foods, lack of green vegetables, and essential fatty acid deficiency. Poor liver function, and constipation as well as genetic predisposition are additional causes.

Inflammation accompanies all allergies . The following foods can serve you well in your battle against allergy attacks.

When it comes to fighting back against allergies,food can be a powerful weapon! Foods and spices such as anise, fennel, horseradish, and hot mustard, act as natural decongestants by stimulating mucosal cilia to help break up congestion.

Green, black and white teas are FULL of flavonoids and proteins that help fight infection and inflammation. In addition drinking tea (especially green)can boost immunity.

Oysters, shrimp, whole grains, legumes , and crab ALL have a high zinc content which will help your body fight bacteria and viruses thereby strengthening immunity.

Omega 3 fatty acids help fight inflammation. Foods rich in this essential nutrient include cold water fish like salmon ( at least 2 servings per week), walnuts, and flaxseed.

Vitamin C is a potent antioxidant and is very important in your fight against allergies and inflammation. Oranges, apples, strawberries, and watermelon are chock full of protective benefits.

Vitamin E can be found in nuts such as almonds, hazelnuts, and peanuts and helps to reduce inflammation.

Using foods to strengthen your immunity will lessen inflammation and therefore help decrease or eliminate the allergic response.

Hippocrates, the father of modern medicine stated “Let food be your medicine and let medicine be your food”. Wise words!

Aromatherapy is a safe, pleasant way to lift your mood and relieve stress. Smell is the most rapid of your five senses. Upon smelling something, the information is directly relayed to the hypothalamus, where your motivations, moods, emotions, and creativity all begin.

The aroma of essential oil molecules works through hormone like chemicals to produce results. Scents and odors influence the glands responsible for hormone levels, metabolism, insulin, stress levels, appetite, body temperature, and even sex drive. Actual studies of brain waves show that scents like lavender increase alpha brain waves (associated with relaxation) and scents like jasmine boost beta waves (linked to alertness). Essential oils are most commonly used to counteract stress, which effects the mind and emotions. Essential oils used in aromatherapy can calm or uplift the body, mind and spirit.

The effects of aromatherapy are immediate and profound on the central nervous system. In addition, aromatherapy makes you feel good by releasing mood inducing neurochemicals in the brain. Aromatherapy promotes relaxation, alertness, restful sleep, and physical relaxation, and can increase energy. Aromatherapy works by stimulating a release of neurotransmitters once an essential oil is inhaled. Neurotransmitters are brain chemicals responsible for pain reduction and pleasant feelings. Aromatherapy can help prevent panic attacks. I can personally attest to this! You will pleased to know that stress reduction is an aromatherapy specialty.

Listed below are essential oils that will help your body, mind, and spirit as you continue your journey toward total wellness. They are wonderful healing tools

FOR STRESS:

• LAVENDER…balances your nerves and emotions; calms the heart, thereby helping to lower high blood pressure
• SANDALWOOD…good for sleep and relaxation
• CLARY SAGE…promotes feelings of well being, calms nerves, lifts the mood and diminishes stress

FOR DEPRESSION:

• JASMINE…very good for depression because it is uplifting and soothing
• LEMON…uplifting
• BERGAMONT…relaxes the nervous system, good for anxiety, and is uplifting

FOR MOTIVATION AND ENERGY:

• GINGER…quickens and sharpens the senses, may help memory
• ROSEMARY…clears the brain; may enhance memory
• PEPPERMINT…energizes

GUIDELINES FOR USE:

• Essential oils are very strong and concentrated, so they should be mixed with a “carrier oil” such as almond oil (15 drops of the carrier to 4 ounces of essential oil).
• Just add a few drops of essential oil and massage the body. You may also inhale using a steam inhaler or diffuser. Inhale the oil only for short periods of time.
• People with medical conditions such as blood pressure problems or asthma may have reactions to essential oils, so you should consult your health care professional if you have any doubts or concerns.