Mind

It’s getting close to that time of year again when all the new years intentions we developed are at the greatest risk of failing. According to the U.S. News and World report the failure rate for news years resolutions is said to be about 80% with most losing their resolve about mid February. It’s just about then that we get tired of eating salad, getting up early to go to the gym, put off meditating until later, going to bed early starts to get later and later as well as any of the other dozens of commitments that start to get harder to do.

We all start out with good intentions and truly believe this is the year we will do what it takes to achieve our desired goals. So as we get closer to critical mass I want to offer some suggestions to hopefully avoid the pit falls and keep you on track to achieve your goals.

Now that you have been at it a few weeks evaluate whether your goal was realistically achievable. If not readjust to a more achievable goal and then build on that. For example if you promised yourself that you would work out five days a week and you find you are actually getting there two to three times a week reset you expectations and try for three times a week with possibly adding stretching and yoga at home on the off days. This will keep you in the game and is actually more realistic for your life. Even if it is two to three days a week it is more than you were doing before and in time it will likely be more of a habit that you can build on.

Secondly consider taking smaller steps. For example it’s unlikely that you can go from 2500 calories a day to a 1000 and expect to sustain it for long. Start by cutting out deserts, or sugar or carbohydrates and adding more fruits and vegetables. Another option is to consider adding intermittent fasting to your regime if you don’t have blood sugar issues.

Being prepared for the changes you are making is another important factor in your success. This includes things such as getting to the store and having good food choices on hand that you actually enjoy eating. When we are hungry and we want to grab something quick or we come home tired and there isn’t anything appealing the likelihood we will make poor choices is greatly increased. Additionally if you have committed to working out make sure you pack your bag the night before and are ready to go. Gathering your things at the last minute before you walk out the door when you are already feeling rushed works against yourself.

Getting support from your friends or family also helps to enhance your success rate. If you are not the shopper in your household ask that whoever does this to be mindful of your needs getting delicious fruits, veggies and health snacks and avoid bringing sugary snacks or chips into the house. These are tough temptations when we are hungry and don’t want to take the time to prepare something.

Most importantly acknowledge the successes you have had. What you have done took thought, courage and energy. Make the choice each day to rededicate your self to what you are trying to achieve. If you fail that day don’t beat yourself up. Pick you again and start a new. It is important to remember that change is a process. We start out with an idea of what things should look like but it is much more fluid than absolute. Don’t hesitate to modify as things progress. Modifying is not failure. In fact it is much more likely to lead to your success.

With Gratitude,
Pat

The epic rise of opioid deaths, devastation to families and loved ones and over prescribing of all pain relievers has left us as a nation in limbo with how to deal with pain. This is especially true for those suffering with chronic pain due to arthritis, degeneration, diabetes etc. The following will detail the effects of medications as well as natural solutions which when taken regularly can be highly effective with minimal if any side effects.

Most people are aware of the dangers that opioids present but not as widely known or discussed is the danger that over the counter ibuprofen, Tylenol, aspirin and Alleve present. In the short term most people are able to take a few days worth of the above pain relievers with little to no negative effects. It is the long-term use/abuse that tends to create problems for the liver, kidneys, heart and digestive organs.

Let’s take a moment and clarify what each of these different medications do and how they work in your body.

Ibuprofen (aka Motrin, Advil): a non-steroidal anti-inflammation (NSAID) sold over the counter and widely utilized for pain, fever and inflammation

Side effects: Upset stomach, diarrhea, dizziness, drowsiness and stomach bleeding.

Tylenol (aka acetaminophen): serves primarily as a pain reliever as well as fever reduction

Side effects: contains a significant warning for liver damage when consumed by people who drink 3 or more alcoholic drinks in a day, especially if consuming alcohol while taking the product.

Aspirin (aka Bayer): also a NSAID used to treat pain, fever and inflammation by reducing the enzymes that make prostaglandins. Prostaglandins are the chemicals that are released which cause the inflammation and pain. Additionally aspirin inhibits the function of platelets and produces an antithrombotic effect. This is the reason people will take a baby aspirin to reduce the chance of heart attack or stroke.

Side effects: gastritis, ringing in the ears, rash, kidney impairment, vertigo, dizziness, nausea, liver toxicity, gastrointestinal bleeding, ulcer and increased blood uric levels.

Unfortunately, most over the counter medications come with some risk and negative side effects. Fortunately there are natural products available that have minimal risk and can be quite effective. Consider the following:

Turmeric/Curcumin: Turmeric is the spice that gives Indian food its yellow color. Turmeric contains chemical compounds called curcuminoids, which have powerful anti-inflammatory effects as well as strong antioxidant properties. In order to achieve these benefits a supplement containing the correct dosage is necessary to achieve therapeutics benefits. The amount we use in cooking is insufficient to create a significant effect. Curcumin is not easily absorbed into the blood stream however taking black pepper with it increases the absorption.

Black pepper contains piperine, which is a natural substance that increases the absorption of the curcumin by 2000% percent.

Side effects: none despite numerous clinical trials

Boswellia: Boswellia is better known by its more common name, which is frankincense. Frankincense is an herbal extract derived from the boswellia serrate tree and is very effective in reducing inflammatory responses. Boswellia may interact with any other anti-inflammatory you may be taking so talk to you doctor before beginning. I would advise against taking boswellia if you are pregnant because it has been know to increase blood flow to the uterus and pelvis

Arnica: arnica is an herb grown mainly in Siberia and central Europe and is used to reduce inflammation and help with pain. It is available in a cream, gel and orally. Avoid if you are pregnant, have high blood pressure, IBS, ulcers or Chron’s disease.

Willow Bark: Often referred to as nature’s aspirin. Willow bark is bark that comes from several different varieties of the willow tree. It works primarily like aspirin in that it is a pain reliever and has been used for a very long time dating back to the time of Hippocrates. It does have some side effects that could pose a problem if you have sensitivity to aspirin. Post surgically it may slow blood clotting and as always avoid if you are pregnant.

Ice: ice is used as an anti-inflammatory and helps to reduce swelling especially after an injury. It causes the blood and lymphatic vessels to constrict. When your pain is due to an inflammatory response ice is very helpful in reducing your pain.

Acupuncture: Acupuncture has been increasingly used as an effective natural pain reliever with very low risk of any side effects.

No matter what method you employ to help with your pain I encourage you to talk to your doctor to assess your specific issues and possible risks. Whenever possible chose the path of least risk to achieve sufficient pain management. For your convenience we have a number of these reliable and vetted products in stock. If you are someone who suffers from chronic pain please be safe and mindful in whatever approach you take to manage your pain.

With Gratitude,
Pat

Starting in mid to late March with the arrival of the daffodils, Bartlett Pears, forsythia and crocuses and carrying onward to the Tulips, roses and dogwoods Atlanta is a panacea of color and scent that delights all of our senses. Not many places on the planet rival the beauty that arrives in Atlanta each spring, however this beauty comes at a price. Pollen, the unwelcome yet necessary culprit that produces this cornucopia of color coats our noses, throats and eyes.

Pollen counts measure the amount of pollen grains in a cubic meter of air. Pollen counts that reach above a thousand are considered to be extremely high. With pollen counts that can regularly hang out at 2-3 thousand and have reached over 9000 you can understand why we have more than our fair share of coughing, runny noses, congestion, scratchy throat and itchy eyes during these beautiful spring days. Believe it or not even with our tremendously high pollen count we haven’t even reached the top ten pollen counts in the country. Internationally Islamabad has the highest counts reaching the 40,000’s! No matter what the pollen count is where you are there are things that you can do to help minimize your symptoms.

Consider the following to assist in ameliorating symptoms and/or preventing them before they get started:

1. Monitor the local pollen count. Weather.com publishes the daily pollen count, delineating the specific pollens in question and whether it is mild moderate or severe. Know what you are sensitive to and avoid your exposure as much as possible on heavy pollen days.
2. Rinse your hair before going to bed. During the day your hair is exposed to the environment leaving your hair laden with the grains of pollen. Rinsing your hair helps you prevent inhaling the pollen that would otherwise fall on your pillow.
3. Keep your car and windows closed during heavy pollen days. Despite the fact that the temperature is usually perfect and the breeze feel delicious avoid the temptation.
4. Wash your clothes, curtains and linens and vacuum couch and chairs.
5. Animals that are exposed should be rinsed regularly during high pollen count days. This will avoid them tracking the pollen through the home or getting it on your hand while petting.
6. If your allergies are severe consider wearing a mask to filter pollen when you are outside.

Treating your allergies

If you have the misfortune of developing an allergic response consider a Neti pot with a salt solution to flush your nasal passages. It can be quite effective in reducing the inflammation in you nasal passages. Acupuncture and local bee pollen can also be of great assistance in reducing your symptoms. Orally quercitin is a natural antihistamine that can be taken in a tablet form (most effective) and occurs naturally in garlic, citrus fruits broccoli, berries, wine, apples, parsley, legumes and lettuce. For those with severe reactivity immunotherapy shots may limit your reactivity and reduce allergic triggers. No matter what approach you take make sure to keep yourself hydrated. Whatever your level of sensitivity I hope you are able to enjoy the beauty that graces us throughout the spring season.

With Gratitude,
Pat

It turns out that exercise is good for more than just looking good in a bathing suit and fighting off heart disease. Research shows it is significantly important for our brain health. In an era where Alzheimer’s is growing at an alarming rate any thing that we can do to help our brain health is not only advisable but also essential.

According to the Alzheimer’s Association findings for 2017 more than 5.5 million people are living with Alzheimer’s and that number is growing rapidly. It is the 6th leading cause of death in the United States and 1in 3 seniors will die with Alzheimer’s or another dementia. Since 2000 deaths from heart disease have decreased by 14 % while deaths from Alzheimer’s have increased 89%! In addition it kills more than breast cancer and prostrate cancer combined.

So how does exercise help your brain? Initially we believed that our brains were static with little ability to change but now we know that the brain has neuroplasticity, which means that the brain has the ability to create new neurological patterns. It creates these new neurons and patterns through a process called neurogenesis. Dr. Gage at the Salk institute for Biological Studies along with a multitude of other studies has shown that through increased blood flow to the brain through exercise triggers biomechanical changes that spur neuroplasticity and generates new brain cells even in the aging brain.

The significance of this is that we have the ability to consciously and purposely have an effect on our brains ability to create these new neurons. Thus far the research has primarily been proven with aerobic exercises and to date it has been unclear whether anaerobic resistance training has the same effect. It turns out that as little as three hours of brisk walking a week has been shown to halt and even reverse the brain atrophy that starts somewhere in our forties. Aerobic exercise is especially helpful in the regions of the brain responsible for memory and higher cognition.

We all know that exercise is helpful in many other ways aside from creating neurogenesis in our brain. Exercise lowers blood pressure, maintains cardiovascular health, increases muscle mass and has been helpful in addressing depression as well as many other issues. My hope for each of us is to age gracefully and enjoy all of life we can. To that end I encourage you to get up, get moving and stay smart.

With Gratitude,
Pat