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How to halt and even reverse aging ! The Telomere Effect.

How to halt and reverse aging!

1329410057_kim-richards-sandra-bullock-lgDo you ever look at someone and wonder what age they are?  Are you often surprised how some of your high school friends have aged terribly and how others appear to have found the fountain of youth?  We often blame it on our genes, on the hand we were dealt but an amazing new book, The Telomere Effect explains to us how we can maximize the hand we are dealt and minimize the aging process (the crow’s feet, aching joints and sagging skin)

I am always researching and reading the latest and greatest health news.  I have a responsibility as a Nurse Practitioner to stay abreast of the latest research and knowledge as it pertains to my practice.

I have just finished reading The Telomere Effect by Elissa Epel and Dr. Elizabeth Blackburn.  Dr Blackburn discovered telomerase and the role that it plays along with telomeres themselves in not only halting but also reversing the aging process.  Dr Epel is a lifestyle psychologist who specializes in showing how specific lifestyle and psychological habits can improve quality of life slowing down the aging process by direct protection of telomeres.

There is so much crammed into this book that it is hard to pick just 5 Top Tips to halt and reverse aging but here are 5 Snippets and hopefully many of you will buy the book or stay tuned for the Synergy Health and Wellness Seminar Dates!   The premise of the book is that shorter telomeres are an indication of premature cellular aging and what we do or don’t do in terms of diet, exercise, stress, depression and even environmental toxins have a direct effect on telomere length.

Stress:

imagesI love the observation that “Cells are listening to your thoughts”.  According to Epel and Blackburn a small dose of stress does not damage or shorten telomere length but subject the individual to chronic long term stress, stress that is not resolved and these individuals have noticeably shorter telomere length.  Those people who are caretakers or suffering from job burnout or going through a protracted divorce, for example are all subject to severe and prolonged stress.  We all know that inflammation is bad for us but did you know that shorter telomeres promote inflammation.

Recommendation:  Try stress reduction exercises such as meditation, yoga, journaling to reduce the amount of stress in your life.  Even better identify stress triggers and try to negate or minimize them.

Depression & Anxiety:

Like stress depression and anxiety wreak havoc on telomeres and studies show that they shorten telomeres.  The more severe the disorder (think mild versus major depressive disorder MDD) the shorter the telomeres.  More than 350 Million people worldwide suffer from depression and studies show that telomeres are shortened in those with depression and there is also a link to the duration of the depression or anxiety episode.  Telomerase, an enzyme that is secreted in response to shortening telomeres is increased in depressed individuals in an attempt to counteract telomere shortening.

Recommendation:  Early identification and treatment for depression and anxiety is essential.  Treatment modalities such as mindfulness based cognitive therapy and mindfulness itself can also be used in treatment and again modalities such as yoga and meditation have been shown to be effective in the treatment of both depression and anxiety.

Exercise:

images-4Its well known that exercise helps with stress reduction, improves symptoms of anxiety and depression and aids in weight loss – so it’s a no brainer to exercise daily.  What The Telomere Effect reports is that HIIT type exercise programs (think of all the programs available at Synergy Fitness Boca) increase telomerase activity helping to increase telomere length.

Recommendation:  HIIT exercise programs 5 times a week for 30-45 minutes a time will help protect telomeres.  Add in resistance training to your program as well.

 

Diet:

images-3What’s the best diet to protect your telomeres, increase their length slow or reverse the aging process?  Easy!  Fruit, vegetables, wholegrain, fish, chicken, Omega 3 rich foods, alcohol, fat, processed food avoidance.  Also avoid those foods that cause inflammation (these may differ from individual to individual) but cow’s dairy, fatty red meats, cheese, soda, processed and cured meats.

Recommendations: Follow a clean diet with fruits, vegetables and whole grains.  Mediterranean and Okinawa diets are good examples.  Limit alcohol, processed and refined foods!

Vitamins, Minerals, Supplements:

Epel and Blackburn would rather that we get the majority of our Vitamins and minerals from our foods eating those foods high in antioxidants.  But we may not get enough of certain vitamins and minerals from our diets and they suggest that adequate amounts of Vitamins D, B (folate) C, E and Omega 3’s promote telomere length and telomerase.

Recommendations:  Eat plenty of fresh fruit, vegetables, nuts, wholegrain, legumes and low fat proteins such as chicken and fish.  Eat Omega 3 rich food and reduce foods that cause insulin resistance and inflammation.

Sleep:

images-1Lack of sleep, insomnia and sleep deprivation all lead to shorter telomeres.  If you are tired during the day you are not getting enough sleep – Simple as!  But lack of sleep is implicated in depression, anxiety and so much more.  Sleep should be of good quality, the same time each day and for an adequate amount.

Recommendations:  Go to bed at the same time each night, if you tired during the day go to bed earlier.  Avoid alcohol and drugs and for more sleep information check out my previous article on sleep. (http://bit.ly/2dE7N45)

There is so much more in this book than mentioned above and I urge you all to buy it and implement the strategies included.  Stay tuned as we will be doing a more comprehensive lecture on how to halt and even reverse aging by promoting telomere friendly strategies in all areas of our lives.

The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer by Elizabeth Blackburn and Elissa Epel is published by Orion Spring unknown-1

Synergy Health and Wellness   Dolores@synergyhealthandwellness.net

For more confidential help or if you have a topic you would like discussed – you can call me at 561-866-1211.  Thanks Dolores


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Goals & Intentions for 2017

 

unknown-2Setting Goals and Intentions for the New Year

5 Great Goal & Intention Setting Tips

We’re a little over one week into the New Year and already people are falling back on some of their resolutions or goals.  What are some of the ways that we can ensure that we succeed at goal & intention setting so as to achieve all we desire in 2017.

  1.  I don’t care what anyone says. To be successful you HAVE to write your goals down and also keep them in a place were you can glance or refer to them frequently. Get a diary and just jot down all the amazing things you would like to achieve in the next year.  This list is random and creative and it should flow but doesn’t necessarily have to have any rhyme or reason.  Don’t worry if it seems hard to start just stick with it a bit.  You can muse on areas of love, career, spirituality, home, family as some general headings to get started.
  1.  Light a candle or incense or even smudge the area you are sitting in with sage. “Clear” the space or pray to a higher being for peace and guidance. Smells and sounds often help to calm the person as they are getting ready to set the tone for intentions. th-1
  1. Be realistic about your goals and while we often use the acronym S.M.A.R.T. to refer to goal setting – I like to be a not more “loose” with the specifics and timing of goals allowing the Universe to provide (as it always does) in the divine timing that it has set. You do have to be realistic about goals – setting a goal to lose 50 lbs in 1 month is neither realistic or healthy, a better goal would be to break the task into smaller more achievable pieces such as a weight loss of 10lbs per month.
  1.  Set goals that motivate you and set you on fire. You shouldn’t set goals just for the sake of setting goals. Goals should motivate and excite you set you on fire and ostensibly improve you in some area of your life!
  1.  Make an action plan. Its great to make goals but the next step is crucial you need to make plans to achieve those goals. If your goal is to travel to Iceland or Machu PIccu get travel brochures, enquire about airfare and hotels, pick a date and plan on saving every week. Sites like SmartyPig allow you to save for your goals and will direct debit a set amount on a set schedule.  Its great to have goals and dreams but the plans and steps to get there are equally important.
  1. Dream Big – OK this may be counterintuitive to the “be realistic” part of SMART goals – But go on have fun dream big.  What would you really like to accomplish if someone told you you couldn’t fail.  That beautiful farm & studio in Leitrim It will be yours (well mine) ! Running your own company, writing that novel or producing that movie.  All are within reach !

Happy 2017 Dare to Dream Great Dreams – and make them all real in 2017 !th-2

For more confidential help or if you have a topic you would like discussed – you can call me at 561-866-1211.  Thanks Dolores

Synergy Health and Wellness   Dolores@synergyhealthandwellness.net


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New Years Resolutions Prep (Part 1)

5 Great New Years Resolutions Prep

unknownResolution Prep

Clear the Pantry (and the fridge and other cupboards)

Just about one week until New Years and everyone seems to be making all of those New Years resolutions.  Did you know, that statistically most people will have abandoned their New Years resolutions and goals by the 3rd week of January.

Do you want to be more successful beyond the first few days ?  Here are some tips that you can do prior to “D” Day or “R” Day to stave off temptation.

Clear the Pantry ! And the Fridge and other Cupboards !

  1.  What are your goals.  Decide what your goals are ! For example if your goals are to try to eliminate sugar from your diet that means that all cookies, high sugar cereals, even cereal bars and those highly processed foods will have to be dumped.  Throw out the quick boxes of cake and cookie mixes, dump the high sugar yogurts and the cookie dough and lets not talk about pop tarts, ice cream and other frozen treats.  These are the obvious culprits but even unobvious foods like processed apple sauce, ketchup, granulated sugars and sweeteners are all culprits – Stay tuned until tomorrow when we will discuss your replacement food list.  Here are the top 10 offenders:

Granulated Sugars and Sweeteners, Drink Powders and Sodas, Candies, Dried Fruits, Cookies, Cakes, Pies, Jams and Preserves, Cereals, Oatmeals (Packaged), Cereal bars, Ketchup, Ice Cream, Canned Fruits and Syrups

Also check your food labels for the following r high fructose corn syrup (HFCS), genetically modified organisms (GMOs), hydrogenated fats, artificial sweeteners, sugar as the 1st or 2nd ingredient, mono-sodium glutamate (MSG.) and carrageenan and chuck them all.   (Also see my article on Sugar- The other white powder (http://bit.ly/2gczuA2)

thGoal Setting:

  1. Eat Less Sugar, Eat less processed foods, Eat less packaged or boxed items, Eliminate meat, dairy, gluten from my diet, eat less fat.

You can also say that I will eat more fruits, vegetables, nuts and legumes or I will eat clean, I will pack my own lunch for work or school, I will eat clean, I will eat out less often.  These goals are just specific to your diet and eating but you should evaluate, explore and determine goals in all aspects of your life !   Join us on January 7th for a great Goal Setting and Vision Board Class (https://www.facebook.com/events/1530477190301339/) and I will post this class online after January 7th, 2017

Be Brutal

  1. Yes you have to have a heavy hand and a cold heart when cleaning out your pantry (or even closet).  Everything goes.  Be determined and unwavering do everything at once and don’t go back to complete the task – leave no stone or hiding place unturned.

Get a garbage bag – A big One !  

  1. Dump everything that does not comply with your eating and health goals and when you are finished put the garage bag outside.  There is something extremely psychological and detrimental to removing food from a garbage bag or pail.  If you have an issue with waste see number 5

Pick a Food Shelter!  

  1. Pick a food shelter – Look at local shelters and see can you drop off food supplies to the shelter.  But be aware that most places will only take unopened packages.  So all opened goods will still need to be tossed.  Alternatively ask a friend or family member if they want to take your items.

Check Expirations!  

  1.  While you are purging your items check the expiration dates on those items that you are keeping.  Packages of rice and beans that you are keeping may be beyond their shelf life and also need to be tossed.

 

Next Up – A look at those items that you will stock in your fridge and pantry !unknown-1

For any questions or comments you can contact us at www.Synergyhealthandwellness.net or 561-866-1211 or Dolores@synegryhealthandwellness.net


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Sugar ! The “other” White Powder

2619f2b6b8454582_187481430Sugar (and Spice) May not be all things Nice –

 Let’s not Sugar Coat it!

Sugar, has now become the “other” white powder and is associated with systemic inflammation tooth decay, increases in diabetes both in adults and children.  It contributes to Metabolic Syndrome X and obesity.  To add to the problem, in an attempt to substitute with other alternatives a large number of people are turning to sugar substitutes which have been shown to contribute to cancer.   On average Americans consume a staggering 130 lbs. of sugar yearly.  Sugar is found in nearly every food and manufactures of processed foods often sneak in sugar substitutes using names such as malt, high fructose corn syrup, fructose, maltodextrin to name a few.

What is it: a sweet crystalline substance obtained from various plants, especially sugar cane and sugar beet, consisting essentially of sucrose, and used as a sweetener in food and drink. It’s a short chain, water soluble carbohydrate.

Where is it Found:

  1. White Sugar – Calories 16 in a Tsp, 0 g of fat, cholesterol. Sodium, potassium, protein,  2g of Carbs all Sugar with no trace vitamins or elements.  How is it manufactured?  From Sugar cane which is then shredded mixed with water and sometimes a saturated syrup then its crushed between rollers redissolved with chemicals, char filtered and evaporated further then boiled and crystalized removing its color and rendering it right.   Sugar, especially highly processed sugar is used in processed foods, candies, cereals etc.  While we need glucose for energy any excess gets converted to fat by the liver.images
  2. Brown Sugar – Brown sugar is a sucrose sugar product with a distinctive brown color due to the presence of molasses. It is either an unrefined or partially refined soft sugar consisting of sugar crystals with some residual molasses content, or it is produced by the addition of molasses to refined white sugar. Calories 17 in a Tsp, 0 g of fat, cholesterol. Sodium 2 mg, potassium 16mg, protein,   43g of Carbs all Sugar with no trace vitamins or elements.  Basically same refining process except that residual molasses is left behind
  3. Coconut Sugar Mahava  – Calories 15 in a Tsp, 0 g of fat, cholesterol. Sodium, with trace magnesium, zinc and iron, potassium,  0g of Carbs all Sugar with no trace vitamins or elements.  This product is Non-GMO, Organic, its sustainable and unrefined but the bottom line is it is essentially still a sugar.  images-1
  4. Honey – Calories 20 in a Tsp, 0 g of fat, cholesterol. Sodium, potassium, protein, 17g of Carbs but because it is sweeter than sugar the theory is that people use less.  It contains small trace amounts of vitamins and minerals and there is only one processing tip and that is heating the honey which cuts out 3 refining steps of sugar.
  1. Agave Calories 20 in a Tsp, 0 g of fat, cholesterol. Sodium, potassium, protein,   2g of Carbs all Sugar with no trace vitamins or elements.  Agave comes from the Agave plant and most Agave in the US comes from the Blue Agave Plant BUT it is as highly processed as high fructose corn syrup, is extremely sweet and at the end of the day while it is a “fructose” its still a sugar and if in excess in the body it does get converted to fat.
  1. Stevia – Calories 20 in a Tsp, 0 g of fat, cholesterol. Sodium, potassium, protein, 2g of Carbs all Sugar with no trace vitamins or elements.  Stevia comes from the Stevia Plant and its active compound steviol glycosides are sweeter than sugar are calorie free and are effective for those on calorie/carbohydrate controlled diets as steviol does not increase blood glucose levels but beware for most commercially prepared stevia products there are 40 steps in the process using chemicals such as methanol, acetone, ethanol and isopropanol. Many of these chemicals are known carcinogens.   Most brands also use erythritol which is generally obtained from fermented genetically modified corn.
  1. Aspartame & Saccharin & Sucralose – Sugar Substitutes – Used as substitutes to sucrose to sweeten foods and drinks.  Usually zero calorie with no nutritional properties but with links to cancer (with the exception of sucralose) in lab animals prompting FDA warnings that these products are harmful to your health.  I usually do not recommend these products to any patients as a substitute.

images-2

 Recommendations

Sugar is a sugar is a sugar!  In excess it will convert to fat by the liver and be deposited and stored.   Advice use the least processed sugar possible in the smallest amount necessary and always stick with “natural” products and not the sugar substitutes!

For more confidential help or if you have a topic you would like discussed – you can call me at 561-866-1211.  Thanks Dolores

Synergy Health and Wellness   Dolores@synergyhealthandwellness.net

 

 

 


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The Importance of Vitamin D & the dangers of Vitamin D Deficiency

 

unknownVitamin D Deficiency and 5 Conditions

 

 

 

The Sunshine Prohormone & Vitamin

 

Often called the “sunshine drug” Vitamin D is produced as the skin responds to sunlight activation.  Sadly, low levels of vitamin D have been implicated in stage III Colorectal, lung, breast, thyroid and prostate cancers, immunity responses, mental health, and now obesity.  Clinically I see Vitamin D Deficiency in nearly all of the patients I treat I therefore test for Vitamin D levels routinely in all patients.

 

When I test patients I request a 25-hydroxy vitamin D as this is the most accurate way to measure how much vitamin D is in your body.  A normal range is above 30 ng/ml and I will treat below that number.  Abnormal results are usually due to lack of sunlight and great adherence to sunscreen (yes we do a great job of that in Florida), not enough D in the diet, chronic kidney and liver disease (which I see a lot of in my patient population of Heroin addicts and alcoholics) plus medications such as dilantin, phenobarbital and malabsorption in gastric bypass patients.

 

Deficiency:

 

  1. Immunity: In studies done on Japanese schoolchildren supplemented with Vitamin D versus placebo those supplemented with Vitamin D had 40% lower occurrence of Flu during winter months. Early treatments for TB consisted of light treatments and colds and flus are highest during winter months in Northern climates when Vitamin D levels are lowest and sunlight is shortest supporting a “seasonal stimulus”

 

  1. Cardiovascular– If your Vitamin D Levels are low, studies suggest your chances for heart disease are much greater.    Men with low levels of Vitamin D are at greater risk for Heart Failure, Sudden Cardiac Death, Stroke, Cardiac Disease and more.  Vitamin D is associated with the functioning of calcium which of course is linked to vascular health, blood pressure and artery health which does explain the link

 

  1. Psychiatric– Recent studies have shown a strong link between depression, fibromyalgia, bipolar and low levels of Vitamin D with symptoms improving with supplementation.  Seasonal affective disorder, commonly seen in Northern countries such as Norway, Sweden, Ireland probably have higher levels of hypovitaminosis than countries located on the equator.  Sadly, according to Dr James Greenblatt Vitamin D deficiency (levels less than <20 ng/ml) are regularly seen in schizophrenia, psychosis, elective mutism and anxiety.

 

  1. Orthopedic- Vitamin D is important for people with osteoporosis. Studies show that calcium and vitamin D together can increase bone density in postmenopausal women. Vitamin D also helps with other disorders associated with weak bones, like rickets.

 

  1. Endocrine – This is actually a little complicated so I will try and simplify it here – please feel free to call or text me for clarification if you need – Simply put in Type 2 Diabetes patients were found to have low levels of Vitamin D indicating to researchers that there was a possible link between low levels of Vitamin D/Type 2 Diabetes/ Pancreatic Beta Cell Function.  Additionally, low levels of Vitamin D also played a part in insulin function and inflammation.   Researchers think there is a “switch” in Vitamin D that that turns “on” Pancreatic Beta cells making them work to secrete Insulin.  So Low Levels Vitamin D – No Beta Cell Activation – Low Levels Insulin – Increased Sugar Levels – Increased Diabetes – Increased Obesity Levels (Disclaimer – this is a VERY simplistic, translated explanation) Take away – Helps with Weight Loss

 

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Outlook:

The take away from this is have your Vitamin D25 Level Checked and supplement accordingly with between 600 -800 IU Daily this is assuming that you are getting 450 IU of Vitamin D from food sources (not often easy to do).  Good Vitamin D Food Sources are Salmon, Fish, Mushrooms, Eggs, Fermented Milks, Vitamin D3 Only Capsule 600 – 800 IU daily but please consult with your health care professional.

vitamin-d-reduce-infographic

Sunlight:  Get 20 – 30 Minutes of Sunlight Daily .

 

For more confidential help or if you have a topic you would like discussed – you can call me at 561-866-1211.  Thanks Dolores

 

Synergy Health and Wellness   Dolores@synergyhealthandwellness.net


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The Importance of Sleep – Sleep is that golden chain that ties health and our bodies together – Thomas Dekker

images

The Importance of Sleep

A lot of people don’t realize the importance of sleep, and good quality sleep,  until they are deprived of it.  Lack of sleep increases moodiness, grumpiness and depression, it is essential for an individual’s ability to function and causes problems in decision making, concentration and just the ability to function.  Poor sleep quality has been associated with a reduction in productivity, increase in weight and increase in accidental behavior.

  1. How Much do I need – This is a tough question and it varies for everyone but the consensus is that most individuals need between 6-10 hours with 8 hours being the average.  Having said that some people can function on 6 hours high quality sleep while babies to 12 year olds often need more sleep.

Print

 

  1. What about Quality – Some people get 8-10 hours of sleep yet they awaken tired and fatigued and unable to function at peak performance throughout the day this is because they are not getting enough deep, restorative sleep. For these patients I ask them to keep a diary that notes food, alcohol consumption, exercise and more throughout the day and prior to going to bed.  In addition, patients are asked to rate their day in terms of level of stress and anxiety, the time they go to bed and the time they wake up.   We often find that individuals are drinking caffeinated beverages or alcohol close to bed time and it’s a matter of educating the individual to reduce stimulating drinks and behaviors (exercise) prior to bedtime.  Also patients are going to bed too late, while having to get up early and their sleep quality is interrupted by noise, lights and electronics.  By evaluating sleep environment and patterns we can often easily improve sleep quality.
  1. Alcohol and Drugs, Stimulants Big No No – Sorry!  Alcohol, drugs, caffeine, heavy meals all affect the ability to sleep and are best limited before bedtime.  Also limit excessive exercise before bedtime and try to decompress from job requirements as much before bedtime as possible
  1. Improving Sleep – Create a sleep ritual. Designate a time to go to bed and start preparing about 30 minutes before that time.  A warm bath or shower can relax you, add lavender and even drink cherry juice (high in melatonin) or Sleepy Time tea with Chamomile.  Make sure your room is cool and dark and that your bed is comfortable.  Switch off all electronics or at least place them on vibrate (for all of you that have to take call).  Meditate before bedtime if this helps to relax you.  Studies have also shown that if you mentally think of one thing to be grateful for it can improve your sleep quality.
  1. Environment and Sleep Disruptors:   TV’s, Computers, Tablets all have no place in the bedroom so switch them off or keep them out of the bedroom.  Also make sure that your room is dark, cool and quiet; particularly important for those people who work shift work such as nurses, pilots, doctors etc.
  1. Sleep Testing and Sleep Disorders       True insomnia and sleep apnea are two sleep disorders that need to be throurogly evaluated by a medical professional and because they are so important they will actually be evaluated separately this week.  Patients who complain of fatigue should also be evaluated for psychiatric disorders such as depression, anxiety, seasonal affective disorder (SAD) and bipolar.  Most major medical centers in the US have sleep study clinics and patients can be referred for testing (polysomnography) by Nurse Practitioners, PA’s and Doctors.  Locally Broward Health has a sleep study clinic that can be contacted.  http://app.browardhealth.org/bhmcsleep

Sleep Apps    Sleep Cycle     iPhone and Android Usability: Sleep Cycle is rated number one in the United States and around the world. Easy-to-read graphs help you make sense of your sleep patterns. The alarms and snooze functions are also very user-friendly.

Favorite thing: While you sleep, Sleep Cycle rests under your pillow and works to gather data. The app then uses that information to wake you up when you’ll feel the least groggy

Pandora:  Dean Evenson but also you can select restful music and program your own play list.

Bonus Vanilla, Chai, Almond Milk and Chamomile tea – Warm almond milk add tsp vanilla and chai concentrate with chamomile tea.

Later this week – Insomnia and Sleep Apnea – Signs, Symptoms, Treatment and more !

For more confidential help or if you have a topic you would like discussed – you can call me at 561-866-1211.  Thanks Dolores

Synergy Health and Wellness   Dolores@synergyhealthandwellness.net

http://www.Synergyehealthandwellness.net