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A Doctor’s 4-Step Program to Treat Autoimmune Disease

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What is Dysbiosis – and What You Can Do About It

Dysbiosis is like having weeds in your gut garden

You have within you trillions of microbes – bacteria, fungi, viruses, even parasites – all living together in your gastrointestinal tract.  This lively bunch of microbes is known as your microflora. Often referred to as “The Garden Within,” your microbial garden can shift out of balance. Think about how a garden can become overgrown with weeds. When that happens, we say a person has dysbiosis.

Three Ways Dysbiosis Can Impact Your Gut

  1. Too much of the bad stuff overgrowing in the gut is the most basic imbalance.  An overabundance of “bad,” typically inflammatory, bacteria, or too much yeast (candida albicans is a particularly common and unwelcome yeast in large amounts), are two examples of overgrowth that cause dysbiosis.  An unwelcome virus or parasite can also cause overgrowth imbalance.

    To treat this type of dysbiosis we sometimes prescribe medications to kill unwanted bacteria, parasites, or yeast, but more often we use gentler, broad-spectrum anti-microbial herbs to weed the garden, improving the balance of good and bad bacteria. We also use probiotics and fiber-rich foods to encourage growth of the good while we get rid of the bad.
  2. Microbial undergrowth can be the culprit. It is rarer than the situation above, but sometimes a stool test result shows an under-abundance of all bacteria – good and otherwise.  An under-abundance indicates we need to work on improving the terrain (the gut lining) where the flora will take residence, as well as supporting the growth of the flora we want to encourage. We do this with probiotics, prebiotics, lining supportive supplements like glutamine, and healthy, bacteria-supportive foods.
  3. Your microbiome settles in the wrong place. Living microbes are wanted, but we need them to live where they belong, and not take up residence in places where they cause problems. Most frequently, this type of dysbiosis is SIBO (Small Intestinal Bacterial Overgrowth). SIBO occurs when the gastrointestinal microbiome has shifted from primarily growing and thriving in the large intestines (the colon) to taking up residence in the small intestine in too great a number. This tends to cause digestive problems and bloating, but can be silent as well.  Herbs and antibiotics are our go-to for treating SIBO.

Could you have dysbiosis?

In our medical practice at Blum Center for Health, we suspect an imbalance in the flora (a dysbiosis) in anyone who complains of stomach troubles. Digestive difficulty of absolutely any kind suggests there’s something wrong with the trillions of microbes inside the gut. If you have stomach upset after eating, indigestion, the extremely common GERD (reflux), heartburn, slow digestion, or bloating, we think of dysbiosis.  If you have bowel problems, like excessive gas, lower belly pains, constipation, or diarrhea – then dysbiosis is our prime suspect too.

Dysbiosis as the Root Cause of Seemingly Unrelated Disorders

It surprises many patients that other symptoms, including those that on the surface seem to have nothing to do with the gut, also make me suspect dysbiosis.  We are becoming more and more aware the impact our microbiome has on our whole being – our whole health – and our disease processes.

When I see someone whose health concerns are not primarily digestive in nature – even those who report having a perfect digestive system – I usually investigate their microbiome, and will almost always prescribe a probiotic. Why? Because sometimes dysbiosis is silent gut-wise, while still causing trouble in other areas of your body.

Here are a few examples:

  • Hormonal imbalance – we know that certain bacteria encourage an imbalance in hormones.  
  • Autoimmune diseases show clear links to overgrowth of some bacteria.  
  • Joint aches and pains can be caused by leaky gut, which is usually a consequence of some kind of imbalance in the gastrointestinal microbiome.  
  • Neurological and psychiatric disease is being traced back to problems with our microbes.  
  • Weight loss resistance is often a consequence of over (or under) growth of the bacterial flora.  

Basically, any inflammatory process can be traced back to the gut.  

How do you know if you have dysbiosis?

How does your internal garden grow?  The tests we most often request are simple:  Stool, breath, and urine testing – all of which give us a picture of what your personal microbiome looks like.  We learn from the test results how many beneficial bacteria are growing, and how many malicious bacteria have taken up residence in your gut. We use that information to create your personalized treatment plan.

With some patients we assume dysbiosis without testing – and just get you started on the good stuff  – probiotics and healthy, fiber-rich foods.

Not sure if you have dysbiosis? Take our Assessment and find out!

How did you get this dysbiosis?

There are many reasons we harbor the microbes we do. Our developing microbiome begins at birth – it is different if we are vaginally delivered or born via c-section, for instance. Our food choices (throughout our lives) affect our microbiome, as does any antibiotics we might have taken.  Other medications, both prescription and over the counter, also affect the microbiome.

What to do if you suspect you have dysbiosis:

If you live in our neighborhood, make an appointment! In our practice at Blum Center for Health we take a multi-pronged, holistic approach, a combination of medical and lifestyle considerations, to address, diagnosis and treat your condition. We take your health seriously and get to the root of the problem rather than simply throwing medication at it. For more information, call 914-652-7800.

Don’t live nearby?  A great place to start is with our 10-Day or 30-Day HealMyGut program — it’s a total gut reset with a nutritional plan, recipes, just-right supplements, daily email support, and a private online community. Our 30-Day program includes the added bonus of a weekly chat with our Functional Nutritionist to answer all your questions. Find out which program is ideal for you: Take the Assessment

 

Check out my FREE 3-part video series! Last month I led live classes on the immune system and I’m happy to share with you the three videos:  How To Boost Your Immunity and Resiliency to Viruses: DOWNLOAD FREE NOW

 

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FODMAPs Chart for treating SIBO and IBS

FODMAPs Chart for IBS and SIBO

As I discussed recently on Facebook Live, Small Intestinal Bacteria Overgrowth (SIBO) is an all too common gut ailment that can lead to many uncomfortable symptoms like chronic diarrhea or constipation, bloating, lots of gas, and abdominal cramping. SIBO is caused by an overgrowth of gut bacteria in the small intestine, crowding this area in high numbers where they don’t belong (only 10% should be in the small intestine, and 90% in the large intestine) and is particularly common in those with Irritable Bowel Syndrome (IBS).

Because all your nutrients are absorbed in this part of your gut, SIBO can cause malabsorption and lead to deficiencies of vitamins, minerals, fats and amino acids. Fortunately, herbal supplements and dietary changes can provide quick relief.  For instance, our Gut Cleanse Packets are designed to clear out the overgrowth of bad bacteria and yeast, but dietary changes can help, too, and may be necessary especially if you have lots of symptoms.

One category of food should stand out for those with SIBO and IBS – Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols (FODMAPs). FODMAPs are foods that are fermented by the bacteria in your bowels. When you have SIBO, there are lots of bacteria that are exposed to these foods very soon after you eat, and the fermentation creates excessive amounts of painful gas. Thus, foods high in FODMAPs are more painful to digest and foods low in FODMAPs are easier to digest for those with this condition.  

But, temporarily eating a restricted FODMAP diet won’t just reduce your digestive symptoms, it also reduces the gut bacteria’s access to food and thus assists in rebalancing your gut microbiome for optimal health. If you have IBS and aren’t sure if you have SIBO, you can often diagnose yourself by following the low FODMAP diet.  If you feel much better, then you likely have SIBO.  So what is the low FODMAP food plan? The food lists won’t necessarily be intuitive. Bananas and blueberries are some of my favorite low-FODMAP foods, while delicious fruits like apples and mangoes can actually cause acute pain!

Rather than trying to guess what foods should be high or low in FODMAPs, use this handy FODMAP Chart.

Once you’ve taken a moment to review the chart you may be shocked at how many foods could pose a problem for you. A FODMAP diet is a very restrictive diet, that’s why I don’t recommend it as a long-term solution. But, switching to a FODMAP diet could give you quick relief and the control to permanently improve your gut symptoms. Then once you’ve got a handle on your symptoms you can begin to progressively introduce foods back into your diet seeing what works for you.

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Savor Spring with Sauteed Spring Vegetables

Green Vegetables to Sautee for Spring

Choosing produce in-season allows you to get the most flavor and nutritional bang for your buck.  These sautéed Spring vegetables can easily serve as a health supportive, and colorful addition to any meal, or even on their own. Pair with cooked quinoa for a quinoa-vegetable pilaf, or roll with red cabbage leaves with a lemon-tahini dressing for a refreshing wrap.  

One of our favorite things about this recipe is how versatile it is. Take a walk through your local Farmer’s Market and add, or substitute, the Spring produce calling your name. In fact, a saute is a great way to try new vegetables — start with a small amount and see how you like it.

Here’s a list of what is in season right now that you can try in your Sauteed Spring Vegetables: Asparagus, beets, beet greens, cabbage, garlic scapes, peas, scallions, spinach, summer squash, Swiss chard, and turnip greens.

Looking for more clean-eating recipes? Check out our BlumKitchen Recipe Book.  Created in our test kitchen, our recipes are free of gluten, dairy, corn, soy and egg to support your anti-inflammatory eating style. Further, BlumKitchen recipes are designed to reduce inflammation, support your thyroid, improve your liver’s detoxification function and heal your gut. 

Bon Apetite!

Sautéed Spring Vegetables

Servings: 8

Serving Size: 2 cups

Ingredients

  • 5 tbsp extra virgin olive oil
  • 1 lb yellow onion, peeled, medium diced
  • ½ lb leeks, white and lite green portion only, cut in half lengthwise, thinly sliced on bias, washed after sliced
  • 5 cloves garlic, peeled, minced
  • 1 tbsp fresh ginger root, peeled, minced
  • 1.5 lbs zucchini with skin, ends trimmed, cut in half lengthwise, sliced into ½-inch thick half moons
  • 1 lb broccoli florets, tough stems removed, cut into 1-inch pieces, blanched
  • 1.5 lbs bok choy, leaves and stems separated, leaves rough chopped, stems sliced on bias into ½-inch thick pieces
  • ½ lb sugar snap peas
  • 1 tsp salt
  • ¼ tsp ground black pepper

Directions

  1. Fill a medium saucepan ¾ full with water.  Bring to a boil.  Reduce heat to a simmer.
  2. In small batches, add the broccoli carefully into the water until it turns bright green and is just fork tender.  With a slotted spoon, transfer the broccoli from the simmering water, to a colander in the sink, running under cold water until broccoli is completely cooled.  
  3. Blanch the sugar snap peas similarly to the broccoli.
  4. Heat the olive oil in a large heavy bottomed skillet over medium heat.  Add the onion and leeks and sauté until just caramelized, about 4 minutes.  
  5. Add the garlic, ginger, zucchini, and bok choy stems and cook another 2 minutes until just tender.  
  6. Add the blanched broccoli florets, blanched sugar snap peas, bok choy leaves, salt, and pepper, and stir to combine until vegetables are warmed through and bok choy leaves are just wilted, about 2 minutes.  

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.

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What’s the Difference Between a Detox and a Cleanse?

The terms cleanse and detox are often used interchangeably, and while they both remove toxins from your body, a detox and a cleanse are two different things! At the root of the word “cleanse” is clean, and you should think of a cleanse as a way of cleaning your body. Often a cleanse uses supplements or pills to eliminate substances directly and cleanses normally focus on the digestive tract. On the other hand, detox programs strive to support your body’s natural toxin-eliminating processes. Since the body’s main detoxing centers are the liver and the kidneys, good detox programs focus on supporting your liver and kidneys by giving them the nutrients and supplements they need to function optimally.

So what are toxins anyway? Heavy metals including mercury are top of mind, but the lists also include persistent organic pollutants, plastics, and pesticides. Basically, toxins are harmful particles that can stay in your body, irritating cells, causing inflammation, and interfering with your body’s normal functions.

Signs of toxicity or a high toxic load (and thus the need for a detox or cleanse) include:

  • fatigue,
  • headaches,
  •  joint pain,
  • depression,
  • anxiety,
  • and constipation.

But there’s much more to detoxes and cleanses, in fact, season is important. Watch the short video above to see why spring is a great time for a cleanse, to find out why a toxin load is important, and what lowering your toxin load can do for you. Or view the whole video on my Facebook.

For more information, we offer a Detox Treatment kit with our Detox Guidebook, Fiber Blend, Liver Support with Antioxidants, Daily Detox Support, and Magnesium Tablets and you can take our Medical Symptom Questionnaire for toxins.

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8 Reasons All Women Need Non-Negotiable Self-Care

Woman practicing yoga for self-care

Women are told that they can have it all — parenthood, families, careers, relationships, and community involvement.

Women are not told, however, that by juggling all these hats they put themselves at risk for feeling perpetually burned out.

Many women become so busy taking care of kids, partners, parents, in-laws, pursuing careers, and managing the day-to-day maintenance of running a home (cooking, cleaning, shopping), that everyone else gets their best. They get shortchanged.

Some women even put basic needs on hold — doctor’s appointments, haircuts, coffee with a close friend. If this resonates, you might feel dissatisfied, lonely, unappreciated, haggard, cranky, disheveled and even unattractive.

Having it all leaves you with no strength and no time to care for yourself.

I remember one particular Mother’s Day, sitting in one of my favorite cafes overlooking a park in bloom, surrounded by my two daughters and my then-husband. I was absolutely exhausted — caring for two small children, working, taking care of the house, attempting to keep it all together. Sitting there, on Mother’s Day, fighting to keep my eyes open, all I could think was, “What about me?”

Research (1) has shown that women today are less happy than they have been over the past 40 years. Why? Theories abound, but l suspect a lack of “me-time” is a major reason. All the hats we juggle leave many women not taking adequate care of ourselves — the very thing we need to give us the strength and energy to address all the responsibilities we have.

It’s a depletion loop. We keep taking and taking and taking from ourselves without giving anything back.

In fact, the chronic underlying stress of keeping all these hats in the air can lead to serious health conditions, such as anxiety, depression, headaches, digestive problems, weight gain, memory issues and even autoimmune disease. Self-care is an important antidote in battling all of these conditions.

Yet, in my health coaching practice at Blum Center for Health, most women tell me that they “don’t have time” to take time for themselves. When we delve a little deeper, however, it becomes clear that “time” is not the issue.

What’s the issue? There is an insidious undercurrent of guilt for taking care of herself.  Many women internalize the implied message that it’s her “duty” to minimize her needs in order to care for others. That, if she is taking care of herself, then she is taking time away from caring for someone else.

Every women requires self-care for peak performance and heightened self-esteem. After all, if you don’t carve out the time to truly care and love yourself, if you avoid things that make you feel mentally and physically well, you deplete your self-esteem. Essentially you’re robbing your own bank!

So, I ask you: “What do you want for you?”

8 Reasons to Put You First on Your List

  1. You will be better equipped to communicate your needs, and the support you require, to your partner, family, friends and co-workers.
  2. Putting yourself first will make you stronger and healthier.
  3. Attending to your needs, and learning to put yourself first, will raise your level of contentedness and happiness.
  4. Setting compassionate boundaries will make you feel cared for, nurtured and loved.
  5. Putting yourself first will recharge your battery, make you better rested and give you the space to discover (or rediscover!) your passions.
  6. You will feel more appreciated, and in turn, you will feel more appreciative and grateful toward the people in your life.
  7. You will be a more patient, attentive and attuned partner, parent, sibling, daughter, and/or professional.
  8. If you are a parent, you will demonstrate to your children what it looks like respect yourself. Kids learn from their parents. Do you want to teach them to put their needs last, or do you want to role model what it looks like to take care of themselves?

Ultimately, self-care is essential and non-negotiable. From getting enough sleep, to taking care of our basic needs, to setting personal limits and boundaries, to being honest with our partners, it’s making our health and wellness a non-negotiable priority.

Need help getting started?  Melissa can help!  Head over to our CoachMe page and learn how you can work with her to begin your self-care journey.

Do you live near Blum Center in Rye Brook, NY? Join Melissa for her special 4-session series, Reclaim Your Body, Love Your Life: A Women’s Group for Lasting Change, that begins April 26th: Learn More and Sign Up Now

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.

 

Reference:

  1. http://www.webmd.com/women/guide/womans-guide-to-me-time#1
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Protecting our Youth from Colorectal Cancers

cancer

By: Pamela Yee, M.D.

A photograph of a beautiful, vibrant, 22-year old woman with the following headline recently caught my eye: Colon and Rectal Cancers Rising in Young People (1). As reported by The New York TImes, the American Cancer Society cites an increase in the number of young adults developing colon cancer, a disease most associated with that of an aging population.

Interestingly, researchers are at a loss to explain this rise.

The connection is obvious to me.

I strongly believe our diet foremost, and plethora of toxic environmental exposures, cannot be ignored. These exposures, both food and environment, begin in the womb and continue throughout childhood.

The larger question is, how can we collectively get our children to develop good eating habits to set the stage for optimal health?

FOOD

What’s Changed? The MEDIA!

As a kid of the 70’s I witnessed the early blossoming of processed foods.  Doritos, Lucky Charms, Kool Aid and Twinkies were common kids’ staples and few spoke of organic food. But, coming from a family that immigrated from China, these foods were kept at bay since my Grandma home-cooked almost all meals. There was no need, or pressure, for convenience foods — they were seen as treats.

Also, the art of corporations marketing to children had just began taking off. The allure of characters beckoning children to sample their spaceship-shaped waffles or cookies bathed in food coloring could not readily reach children through TV and other media. I believe the kids I grew up with benefitted from this relative media innocence.

A crucial point in 1980 changed everything.  The Federal Trade Commission had been trying to set restrictions on advertising to children. Their argument was that young children could not discern commercials from entertainment programs and older children could not understand the long-term health consequences of eating lots of sugar.  But pressure from the sugar, toy, candy and cigarette industries and farmers growing wheat for sugared cereals, all swooped down to prevent this from happening.

In 1980, Congress passed an Act that “mandated that the FTC would no longer have any authority whatsoever to regulate advertising and marketing to children, leaving markets virtually free to target kids as they saw fit,” wrote Anna Lappe, author and food advocate.

This one act launched the onslaught of marketing to children, and morphed into the complex state it is today where movies create characters which then show up on cereal boxes, plastic toys and candy wrappers.  [To read more about this pivotal act in detail, you can read Anna Lappe’s take on it here.

It’s surprising there was no extended commentary on the New York Time’s report on why this increase in colorectal cancers are being seen in young adults, and that the reasons are “baffling.” To me it all boils down to the environmental change that has occurred over the last four decades. And if food is the “medicine” that we put in our bodies all day, processed by our gut and microbiome, it seems that there would be an association between diet and incidence of disease.  Of course we can wait and wait for further studies to elucidate or we can do something about it now.

HOW TO HELP OUR CHILDREN

ROLE MODELS

From a preventative sense, one of the most potent things we can do for ourselves, and for our children, is to set a behavior we want modeled.  The younger you start with children, obviously the better. But, discussions with older children about why and how food impacts how they feel are powerful. They may not take to them right away, but you are sending a verbal message that you then reinforce by walking the talk. If mom and dad are eating sugar or convenient processed foods on a regular basis how can you expect your children to take you seriously?

MEDIA

Another way we can help our children is to limit media.  Easier said than done, I know as tech is the easy babysitter we employ so that, as parents, we can do chores around the home or placate an angry toddler on an airplane.  But the more we rely on that easy solution the more detriment it imposes on our children, not only because of the advertising and marketing, but also on the very relationships parents have with their own children.

Catherine Steiner-Adair Ed.D, a clinical psychologist and expert in child development and education, wrote the book, The Big Disconnect: Protecting Child and Family Relationships in the Digital Age after extensive interviews with children and parents on how social media and technology change the way children learn, grow and make connections with others.  She also gives advice to parents and educators on how to deflect the detrimental effects of media on our children.

These suggestions can all translate to better eating — not only because of the reduction of media influences — but because it will force us to pause, parents included. When both parents and their children employ awareness and make conscious choices surrounding food, media and their relationships with one another, family health automatically comes to the forefront. Suddenly you will find that you’re at the dinner table, without your devices, and enjoying a meal together, conversation included.

Reference:

(1) https://www.nytimes.com/2017/02/28/well/live/colon-and-rectal-cancers-rising-in-young-people.html?smid=fb-share&_r=0]

Meet Dr. Yee:

Pamela Yee, MD is an Integrative Physician at Blum Center for Health in Rye Brook, NY.   Dr. Yee has a special interest in integrative cancer care and creates highly personalized treatment plans for each of her patients. She lives in Nyack NY where she and her husband manage their own organic micro-farm.

CLICK HERE  to learn more about Dr. Yee.

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Clean Your Pantry, Lose Weight & Transform Your Diet

Transform your pantry for health

Here’s a little-known secret: There’s a connection between your health, your weight and the food you store on your pantry shelves. Cookies, nutritionally-void crackers, cans of junky soup, the white flour that’s sitting on the shelf for months unused — it’s the same thing as storing stuff under your bed. You may not see it all the time, but you know it’s there.

• It creates stress.
• It creates obsessive thinking (“Oh, there’s cookies in the cabinet.”)
• It creates mental clutter every time you open the cabinet (I’ve really gotta clean out this cabinet.”

At Blum Center for Health we feel strongly that your pantry is the foundation of healthy eating. So strongly, in fact, that we conduct a free workshop every month simply titled, Pantry Makeover, where participants make their own “pantry plan.”

Here’s 8 things you can do to transform your pantry shelves:

1. Discard obvious “junk” food. Unless it’s something you love and incorporate into your diet with healthy choices, Get. Rid. Of. It. Otherwise it’s only taking up space in your cabinets and in your head. You know it’s there, your head knows it’s there and every time there’s a trigger you have to fight the impulse. Why do that to yourself?

2. Discard the not-so-obvious junk food. Look at everything that comes in a package or can. Don’t be fooled by clever marketing phrases like “all natural” or “whole grains” or “100% healthy.” There’s so much leeway in these claims. The goal is to get consumers to purchase the product, not to improve their health.

3. Look at the ingredient list: Are the top ingredients truly whole grain? You might be buying “gluten-free” goodies but closer examination of the ingredients might tell you it’s junk food.

4. If sugar is one of the first three ingredients, consider it a dessert. That includes honey, molasses, agave, or any other of the “healthy” sugars. It’s all sugar.

5. Check out how many grams of fiber it has. While some products boost the fiber content by adding cellulose (not necessarily the best thing), it is an indication of the integrity of the product.

6. Look for artificial food coloring such as red dye 40, yellow 5 and green 3.

7. Does it have artificial sweeteners like aspartame, Splenda or xylitol? Dump it.

8. Does it contain trans fats, also called hydrogenated oil, partially hydrogenated oil or shortening? Get rid of it.

Extra Credit: As you clean out your pantry, make a list of items you need to replace and you will have it handy come shopping day.
About Melissa: Melissa Rapoport is the manager of health coaching and lifestyle programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.

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How to Manage Cancer Treatment Side Effects with a “Whole-Person” Plan

By Pamela Yee, MD

Breast cancer patients often see me to reduce a variety of treatment side effects. Side effects during chemotherapy. Side effects from radiation. Side effects from being on long term estrogen suppression, such as Tamoxifen or Femara.

For some women, estrogen suppression, and the assumption that they are going to hit menopause like a wrecking ball, induces more fear than either chemotherapy or radiation. One day you’re living with a certain level of hormones and the next day the cord is cut. It’s easy to start imagining what it means to suddenly live without the hormones that define womanhood.

Some of the side effects of estrogen blockers are much like those in menopause: night sweats, hot flashes, vaginal dryness, insomnia, mood changes on the spectrum of irritability up to depression. Additionally, the Aromatase Inhibitors, like Femara, can cause muscle or joint pain and stiffness. In my practice, this is actually one of the most limiting side effects and a cause for some to stop their treatment.

Good News: There’s Another Way

Treatment of the muscle and join pain associated with Aromatase Inhibitors does not have to come in the form of more pharmaceuticals like non-steroidal anti-inflammatory agents (NSAIDS), such as ibuprofen and naproxen, which are very disruptive to the gastrointestinal system.

For years I’ve been advising my patients to employ techniques like acupuncture and exercise to treat side effects. Now there is research to back up my approach.

A study recently published in the Obesity Journal (1) demonstrates that exercise — both resistance training and aerobic — mitigates the side effects of Aromatase Inhibitors. How much training did it take? Weight training twice a week and 150 minutes of moderate aerobic exercise. Not only were side effects reduced but patients had a positive change in body composition. This is very exciting news and shows how even a small amount of exercise can have a big impact.

In many prior studies looking at the role of exercise in breast cancer patients, exercise has shown to increase survive and weight gain has been been associated with increased mortality.

Exercise has always been an important part of my treatment strategy with patients with breast cancer. The data clearly reinforces my approach as I continue to support my patients in helping them prioritize exercise in their treatment plan to increase their lifespan, improve their quality of life, and prevent recurrence.

About Dr. Yee

Pamela Yee, MD is an Integrative and Functional Medicine Physician at Blum Digital, LLC in Rye Brook, NY.   Dr. Yee has a special interest in integrative cancer care and creates highly personalized treatment plans for each of her patients. She lives in Nyack NY where she and her husband manage their own organic micro-farm.

CLICK HERE to learn more about Dr. Yee

Reference:

(1) Thomas, G. A., Cartmel, B., Harrigan, M., Fiellin, M., Capozza, S., Zhou, Y., Er-colano, E., Gross, C. P., Hershman, D., Ligibel, J., Schmitz, K., Li, F.-Y., Sanft, T. and Irwin, M. L. (2016), The effect of exercise on body composition and bone mineral den-sity in breast cancer survivors taking aromatase inhibitors. Obesity. doi:10.1002/oby.21729

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6 Tips for Creating Healthy Habits For When Life Gets Busy

Create Healthy Habits

You commit to eating well, taking better care of yourself with exercise and meditation. You’re going along just great. In fact, you might feel like you’re on a roll, and then, bam, life gets busy.When this happens most people abandon the healthy habits they are trying to create.

After all, it takes time and energy, and it’s often uncomfortable, to transform new behaviors into habit. It’s human tendency to fall back to what’s familiar rather than keep up with goals that seem increasingly difficult to employ. This is exactly the time old eating habits, and foods, creep back into your day.

Here’s a little secret: Almost everything comes down to planning. In the wise words of Benjamin Franklin:

“When we fail to plan, we plan to fail.”

Here are some useful tips to help you create healthy habits and new eating patterns:

  1. Stock up on plenty of your allowed foods and beverages — Foods that don’t serve you don’t have as much appeal when you have healthy food options ready to go. Have lots of fresh veggies and fruits washed, cut and ready to eat. Or, buy pre-washed veggies. Do whatever you need to do to succeed.
  2. Take food with you when you go out for the day — Could be a meal or could be healthy snacks. Just be sure you have fuel!
  3. Plan your meals for the next few days — We get into trouble when the fridge is bare and the big question is, “What’s for dinner?” We tend to do what’s familiar until we have an ingrained new habit. That makes pizza night pretty darn tempting!
  4. Eat out with a plan — Check out the menu online and know what you will eat before arriving at the restaurant.
  5. Never skip meals — The temptation of skipping meals is an unhealthy habit, indeed. You slow down your metabolism, and set yourself up for overeating.
  6. Set firm limits and boundaries – Protect the time you need to care for yourself. Say “No” to people or events that prevent you from planning, eating well, and taking the time you need for self-care, whether it’s exercising, going for a quiet walk or meditating. You first!
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Make Ghee in 1,2,3!

Homemade Ghee

Ghee is another name for clarified butter and is a traditional healing food in India. It is made by heating butter until it liquefies. The milk solids are removed, making it suitable for those who are dairy sensitive. You can also buy it already made in health food stores and Indian markets or you can try our ghee recipe below.  Traditionally, ghee has been used for ulcers, constipation, would healing and soothing the digestive track.

To learn more about the benefits of ghee check out: Fall in Love with Ghee: Healthy, Dairy-Free and Tastier Then Butter

Ghee Recipe:

1 pound unsalted organic butter

1. In a medium saucepan, heat butter on medium heat.

2. The butter will melt and then come to a boil. You will hear the butter snapping and crackling as it boils.

3. It will begin to foam at the top. Remove the foam with a spoon and discard.

4. After about 15-20 minutes you will hear the “voice” of the ghee change. It will get quieter. You’ll see the oil become clear rather than cloudy.

5. Take it off the heat and strain it through cheesecloth or use a mental coffee filter and filter paper. You can wait 15 minutes or do this immediately. It’s hot, so be careful.

6. Put into a ceramic, glass, or stone bowl and cover. This ghee will last for about a year unrefrigerated.

Reprinted with permission from Liz Lipski, PhD, CCN

This recipe can be found in Dr. Susan Blum’s groundbreaking book, The Immune System Recovery Plan (LINK TO BOOK). It is her 4-step plan to achieving optimal health and features 40 delicious recipes.  Check it out HERE.