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10 Steps To Refresh Your Body For Spring

Spring is here, a perfect time to refresh! This is the time when we give our body the nourishment it needs to support its innate ability to regenerate and thrive!

Feeling any of the following symptoms: sluggish, lack of clarity, chronic headaches, poor sleep, constipation, undesired weight gain?  If you do, your body is yelling out to you…it’s time to refresh!

On a day-to-day basis we encounter an overload from unhealthy exposures such as:

  • chemicals in the air
  • mercury in fish
  • medications and bacteria in the water supply
  • pesticides in food
  • even plastics from water bottles

Our liver and kidneys do a great job to filter these exposures but sometimes this load can cause strain on these organs.

What happens if our bodies become overburdened with toxins? Our immune systems become compromised because our liver is using up our glutathione supply, not to mention many other nutrients, to filter these toxins out. Glutathione is a powerful detoxifying antioxidant necessary to prevent damage to our cells.

When our immune system is not functioning optimally we get run down and become susceptible to infections and are at risk for developing disease. Plus, our fat cells do a great job of storing toxins resulting in excess weight. In fact, this is why we at Blum Center for Health detox every Spring. → Join Dr. Blum’s FREE Detox Masterclass

So how about you? It’s time to refresh, and give your body a boost!

First, 5 things to avoid when flushing your liver and kidneys:

Ø  AVOID prolonged detox programs that require severe calorie restrictions, < 500 calories a day, or 3 days or more. A starvation plan like this will deplete your nutrients instead of supporting your detox pathways. It will also put you at risk of dehydration, headaches and fatigue. Ultimately this puts the body in stress mode rather than reboot and go!

Ø  AVOID energy drinks with sugars and excessive caffeine, as well as “detox” drinks containing additives, color dyes and sugar sweeteners. We can’t refresh when we are adding more toxic substances.

Ø  AVOID diet plans that ask you to eat one food all day for many days such as the watermelon fast. I think the jury is out on this one! This type of diet promotes macronutrient deficiencies, calorie deficit, hormonal imbalance and more!

Ø  AVOID laxatives and colonics without adequate mineral and electrolyte replenishment or good flora to support your immune system. These types of procedures may be considered somewhat of an extreme way to detox and can be better achieved through a whole foods diet plan. Besides, colonics are not fun by any means and often result in nausea and abdominal pain.

Ø  AVOID any detox type diets for children and teenagers who are growing and require many calories and nutrients. Healthier ways of refreshing their bodies can be found in a simple elimination diets that only requires them to omit common allergens as well as sugars, additivities and color dyes.

Most  importantly,  you must know i how to cleanse and refresh your body, promote nourishment and gut healing.

10 Steps to Refresh Your Body for Spring:

1)Eat only whole foods, avoiding food that is highly processed, void of essential nutrients and generally full of unwanted additives and chemicals. The Spring is here! Look for fresh produce at local farmers markets where food was recently harvested containing more nutrients and taste delicious! See localharvest.org to find one near you!

2) Remove sugar from your diet. One of the most important things you can do for your health is to stop eating sugar. Sugar in all forms can be toxic for the body putting you at risk for fatty liver, heart disease, obesity and diabetes. Stick with natural sugars found in fresh fruits or other whole foods such as raw honey or pure maple syrup added in small quantities to a recipe.

3) Pay attention to your body and how it feels after eating certain foods. Consider a 3-week elimination diet from common allergens and/or inflammatory foods such as dairy, gluten, soy, sugar, alcohol. Each person responds differently to foods and not all foods that are consider “healthy” are right YOUR body. For some, an additional benefit can be seen from removing nuts, shellfish and nightshade vegetables that sometimes serve as inflammatory foods in the body. Reintroduce these foods one at a time every 2 to 3 days and take note to symptoms, if any after consuming the. Looking for a medically supervised elimination diet, come in for a nutrition consultation! We will take you every step of the way.

4) Eat an abundance of vegetables in your diet each day including a variety of sulfur-rich sources such as cruciferous vegetables. Best picks for the Spring include cabbage, broccoli, asparagus, collard greens, garlic, onions, and Swiss chard. My favorite is Bok Choy. Sulfur is an essential mineral that supports methylation and transsulfuration, optimizing the liver’s detoxification system.

If you cannot tolerate the sulfur in these vegetables, you’re not alone. Some people have genomic dispositions that affect these metabolic pathways. Add at least one serving day of sulfur-containing vegetables along with a vitamin known as molybdenum. Include a variety of vegetables and fibrous fruits such as berries to provide beneficial fiber, an important part of the elimination of excess waste in the body.

5) Hydrate! Drinking adequate water ensures good filtration of the kidneys, digestion, and bowel regularity. Eliminating waste in the body is vital to preventing toxic overload in the body. As a general rule, drink half your body weight (in pounds) as ounces. When exercising and in the warmer months, add more! Add fresh lemon and receive even more benefits for your liver. Consider a good water filtration system that uses a carbon filter.

6) Purge your home from harmful chemicals and environmental pollutants. Dump the harsh chemical cleaners and opt for a simple but effective solution of equal parts of water and vinegar. Be aware of harmful substances in your cosmetics and toiletries such as oxybenzone, parabens, and phthalates. Add an air purifier and/or a green plant.

7) Make time to unwind. Making time to rest in today’s fast pace world we often need to be reminded to do. Incorporate some kind of stress reduction modality each day whether it be a massage, a hot bath or reading a book of interest. Get closer to the earth with a walk-through nature or earthing (sinking your feet into the sand). Find THAT THING that relaxes you and plan to make it part of your day because it will be the best part by far!

8) Consider intermittent fasting. Intermittent fasting is generally considered a time period of caloric restriction such as 14-16 hours a day. When we “fast” it gives our body time to digest and ultimately deplete our glycogen stores (stored liver glucose). When this happens, our body looks for another source of energy to function in which it then uses our fat stores via a system known as B-oxidation. This energy source is known as ketones. This state results in the generation of new mitochondria, reduced insulin resistance and weight loss,2. As many positives as there may be with including some period of fasting in your diet, there can be some risks for some medical conditions. Talk with your Practitioner when considering fasting as well as what kind of fasting is the best fit for you.

9) Sleep! Sleep! Sleep! Studies will confirm that a lack of sleep correlates with a lack of concentration, weight gain, poor eating habits, as well as puts stress on your immune system. The best way to make sure you include adequate sleep each day is to plan it. Set a bedtime each day by shutting your electronics off at a certain hour while setting up a bedtime routine to help you unwind at the end of the day. Shoot for a minimum of 7-9 hours a night.

10) Be positive! Ever spend time around someone who’s energy is addictive? If you ask me, being pessimistic is nonproductive. Saying something nice to someone will not only make that person happy but in return reward you at the same time!

Other refreshing rituals that can be adapted include, meditation, dry brushing, infrared saunas and gentle movement such as restorative yoga, stretching and rebounding.                        

Look to refresh at least 2 times a year or more. Start each day with an alkaline green smoothie. Plan for a casual hike and a calming magnesium bath before bed. However you choose to set up this day, remember you deserve it and your body will thank you.

 

Keri Lynn MacElhinney, RD, CDN, CLT, IFNCP is a Functional Medicine Nutritionist at Blum Center for Health.  She has over 20 years of professional experience as a Registered Dietitian and holds a nutrition license in New York and the State of Connecticut. In her early years, her field experience covered a wide array of areas including acute care hospitals, community health centers, substance abuse.  Make an appointment with Keri Lynn at 914-652-7800.

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Dr. Susan Blum Sits Down with Dr. Frank Lipman and Talks “How to Be Well”

A pioneer in functional and integrative medicine, Dr. Frank Lipman is the founder and director of Eleven Eleven Wellness Center and a New York Times best-selling author. In his four decades of clinical experience, Dr. Lipman has helped thousands of patients heal and change their lives with his unique blend of ‘good medicine,’ which combines the best of modern medicine with the best of alternative and complementary medicines, and integrates essential elements from Chinese and functional medicine as well as nutrition, acupuncture, meditation, yoga and more.

In his newest book, How To Be Well: The Six Keys to a Happy and Healthy Life, Dr. Lipman gives readers the ultimate cut-to-the-chase, at-your-own pace, total wellness toolkit with which to build a lifetime of vitality, resilience  and good health.

Recently, Dr. Blum sat down with Dr. Lipman to talk about the new book. Here’s what he had to say:

You talk about a Good Medicine Mandala in the book, Explain?

For the book, I created my “new map for a new era of medicine” around a unique organizing structure: The Good Medicine Mandala. A mandala is a symbol used in many wisdom traditions of the world. Almost always a circle, it represents wholeness, potential, and the infinite. It represents the unknowable and the eternal and suggests a cosmos or even a universe; it depicts continuity—one ending is another beginning—and captures the wheel-like turning of time, seasons, and of course, our own human life.

As such, it is used as a tool for establishing sacred practice, especially in Eastern traditions. They deploy it in practices of meditation as a focal point of contemplation to help you gain awareness of the totality of your Self—from the rudest physical aspect of your human body to the immeasurable and expansive nature of your spirit. At its most fundamental level, the mandala is a symbol that restores order.

The Good Medicine Mandala is a circular system in which you, not a doctor or any other authority figure, stands at the center. It is an antidote to old-school linear thinking (which often, just boxes you in). Six rings surround you, representing the six spheres of life that, as an integrative physician trained in modalities of East and West, I know to be the pillars of long-lasting health. When you restore and/or optimize all these spheres, you lead the pack in terms of your standard of health and enjoyment of life.

Each of the six rings contains the blueprints for an abundance of small actions you can take, beginning right now, to improve and strengthen your resilience and functioning. In an echo of a traditional mandala, the Six Rings of Good Medicine ripple outward from the most material aspect of health—the food we eat—to the most subtle one—our sense of connection to the world at large. The Six Rings are:

How to Eat Well – mastering the very building blocks of life: food

How to Sleep Well – re-prioritizing and restoring one of your most fundamental needs

How to Move Well – supporting the body to move in all the ways that nature intended

How to Protect Well – mitigating and preventing the invisible assaults of everyday toxins

How to Unwind Well – consciously switching off to allow for complete mental and physiological reprieve

How to Connect Well – awakening and enhancing a sense of belonging and meaning

Within each ring, you will find the instructions for the essential habits, routines, and tactics that boost resilience and improve functioning. These are universal by design. The way you use them however, is personalized. You can navigate through these rings in several ways, depending on your personality and your individual preference for changes—deep and focused, or gradual and gentle.

What do you want readers to take-away from How To Be Well?

My goal is to show people the extraordinary power of ordinary actions, both small and large, done on a daily basis. Even just one new habit can have a surprisingly wide reach when it comes to the interconnected system that is our human body. Once established, each new habit creates a ripple effect, making the next new habit easier to embrace and ingrain. I want readers to have the tools they need to develop the habits that will, over time, ensure life-long vitality – looking good, feeling good, dodging dysfunction – and enjoying life!

To pre-order your copy and receive some free gifts, visit HowToBeWell.com/preorder and begin your How to Be Well journey!

 

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Testing and Treatment for Traumatic Brain Injury (TBI) (Part 1)

In the United States, there are more than 3.5 million emergency department visits for TBI, which may be categorized as mild, moderate or severe. There are also many more individuals who may never seek medical attention. The majority of TBI cases are classified as mild TBI (mTBI). Approximately half of patients with TBI in the United States experience some form of short-term disability. However, brain injury after significant trauma has been associated with an increased risk of Alzheimer disease and seizures and repetitive TBIs is a risk factor for chronic traumatic encephalopathy(CTE) and Parkinson’s disease.

Very often, TBI after a concussive injury is not managed beyond an ER visit where a CT scan may or may not be performed. Acute hospitalization or Neurological follow up are usually only recommended if there is loss of consciousness or evidence of serious injury. Brain imaging modalities such as computed tomography (CT) and magnetic resonance imaging (MRI) are often used but unfortunately can be interpreted as being “negative” or normal despite the fact that brain injury is present.

The good news is that there are now better options, including using biomarkers, newer brain imaging modalities and laboratory diagnostics, that can help make a diagnosis of TBI.  And these advances also make it possible to help identify the degree of brain injury after TBI and direct better treatment. Here we will focus on biomarkers and laboratory testing, and in my next blog we will focus on brain imaging.

Hormone Imbalances in TBI

Depending on the degree of brain injury, approximately 10-20% of patients with TBI can develop hormonal imbalances, including pituitary insufficiency. The pituitary gland is the factory for hormone production involving growth, reproduction, thyroid, etc.

  • Growth hormone deficiency (GHD) is one of the most frequent pituitary disturbances after TBI, followed by gonadotropin (sex hormones such as the precursors for testosterone), cortisol and thyroid-stimulating hormone insufficiency. Common symptoms after TBI, such as memory and concentration difficulties, anxiety, depression, social isolation, weight gain, bone loss, and exercise intolerance can be symptoms directly related to TBI or hormone imbalances.
  • We can measure subnormal Growth Hormone levels by measuring the levels of insulin-like growth factor-1 (IGF-1) which is used as a surrogate biomarker for Growth hormone. But results of IGF1 are often normal, and therefore reliance on IGF-1 as an assessment of GH function after TBI may be misleading.

Specific Hormone Assays to Evaluate TBI

Here are the tests you should ask your doctor to do, for a better evaluation of the severity of your TBI or head injury.  

  • After an overnight fast, serum levels of thyroid stimulating hormone (TSH), triiodothyronine (T3), thyroxine (T4), follicle stimulating hormone (FSH), luteinizing hormone (LH), total and free testosterone (males only), estradiol, cortisol (a.m.) and IGF-1 are measured at  baseline.  
  • Serum and urine sodium and osmolality and urine specific gravity are also collected to assess posterior pituitary function.
  • For Growth hormone (GH) deficiency, Glucagon, 1mg is administered intramuscularly, and blood (serum) is drawn at baseline, 90, 120, 150, and 180min to measure GH.

Integrative Treatment (non-pharmaceutical)

Here are some suggestions for repairing the hormone imbalance caused by TBI:

 

  • Vitamin D3/week has been shown to significantly raise IGF1 levels.
  • Angelica sinesis is a natural herbal treatment that contains polysaccharides such as  arabinose, rhamnose, and mannose which act to  stimulate IGF1/IGF1R gene expression.
  • Andrographolide is another herbal treatment has been shown to decrease levels of NSE, S-100β, and IL-6, inflammatory factors that are frequently elevated in TBI patients. . Andrographolides may help to  turns off the over-reactive inflammatory response related to alterations in blood brain barrier permeability, a frequent occurrence in TBI patients that may account for inflammation.
  • Resolvins are bioactive novel endogenous products which are metabolites of the polyunsaturated ω-3 fatty acids. They have potent anti-inflammatory and pro-resolution effects in the brain. I will discuss these in more detail in my upcoming blog on the use of biomarkers in TBI related to inflammation and neurodegeneration.
  • Nucelotides such as Inosine and Cytidine have been shown to activate repair mechanisms after brain injury and potentially promote remyelination.

Medical Options to Treat Hormone Imbalance from TBI

  • Growth hormone replacement if clinically indicated (GH of <3ng/mL is considered as being deficient and in need of GH treatment). GH replacement therapy 0.3 mg/day to 1 mg/day, showed significant improvement in cognitive functions. Ideally, these treatments are best given under the supervision of an Endocrinologist.
  • Cortisol replacement, such as low doses of hydrocortisone can be used if clinically warranted and if there are no contraindications.
  • In human studies, intranasal insulin has been shown to enhance memory. Clinical studies using 10 IU of insulin twice a day nasal drug delivery device designed to deliver drugs to the olfactory region are currently ongoing.
  • Cerebrolysin, a neuropeptide preparation of porcine origin, consists of neuropeptides and free amino acids and has been shown to enhance nerve growth and capable of stimulating the restorative capacity of the brain after injury. It is approved in Europe for recovery after brain injury but can only be administered in IV fashion.

In my next blog, I will review advances in brain imaging for TBI patients including SPECT, MRI, DTI and PET studies, as well as novel blood tests that assess tau protein, enolase and S100B. These can be utilized to help develop a unique treatment program for patients with TBI.

Meet Dr. Lombard: Dr. Jay Lombard is an Integrative Neurologist and co-founder of Genomind. He maintains a private practice at the Blum Center in Rye Brook, NY where he is known as the brain detective because of his ongoing research in patients with complex neuropsychiatric disorders.

Make an appointment:  If you live in our area, Dr. Lombard is available for in-person appointments at Blum Center for Health.  If you don’t live nearby and would like to work with Dr. Lombard, he is available for remote consultations via video or phone.  Please use this link to make an appointment.