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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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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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5 Drugs we’re seeing in ED & Psych right now and what you need to know.

5 Drugs we’re seeing a lot of right now!  What you need to know!

Images of parents and grandparents passed out from Heroin overdoses and their child (grand child) in the back seat flooded Facebook and social media platforms in the past few weeks.  This drug epidemic is not isolated to the northeast, California or far removed areas – this drug epidemic is seen in all locales, countries and cities and is absolutely non-discriminatory affecting all races, religions, socio-economic backgrounds, ages and sexes.  The following is a list (in no order) of the 5 most common drugs we are currently seeing in Emergency Departments and Psychiatric facilities, especially here in Palm Beach County.

  1. Heroin – We have seen an explosion in the number of heroin addicts in recent months and years some of which can be attributed to the closure of pill mills but truly many of my patients were introduced to heroin through “friends” in school and college. Sadly, much heroin today is being “cut” with dangerous fillers such as Fentanyl, Dibutylone, Carfentanil and even Flakka which is why we are seeing so many overdoses.   These added substances directly affect the patients breathing so much that patients cannot support their own breath.
    1. Class Opioid
    2. How is it used: Snorted, Smoked, Injected, Inhaled?
    3. Signs/Symptoms: Overdose, “nodding” excessive sleepiness,
    4. Additional Problems: Hep C, HIV, Abscesses, Septicemia, Endocarditis, physical dependence – many of these life threatening.
    5. Treatment: Buprenorphine (now also implantable), Detox and Rehab, Methadone
  1. Cannabis – While medical marijuana can be extremely beneficial for certain conditions we are seeing a rise in patients being seen in psychiatric facilities more for the side effects of excessive use than sheer numbers of those addicted. For example, of all substances addicted to cannabis patients have the lowest level of encounters in Emergency Departments or Psychiatric facilities.
    1. Class: Cannabinoids
    2. How is it Used: Smoked, Dabbed, Inhaled (Vape), Ingest (edibles)?
    3. Signs/Symptoms: Extreme Paranoia, hallucinations, depression, Dry mouth, dizziness, coughing
    4. Additional Problems: Has been linked to increased schizophrenic breaks, Tachycardia (sustained heart rate at 120 beats per minute).
    5. Treatment: Abstinence! and treat the symptoms hydration, possible arrhythmic if elevated heart rate persists, watchful monitoring.  Patients can return to normal in most cases by refraining from use.
  1. Synthetics – Remember the face eating patient in Miami a couple of years ago and most recently the cannibal patient in Jupiter, both patients had apparently used “synthetic” drugs, drugs mostly manufactured in China, in large commercial factories. This is a really hard class of drugs to detect initially as drug developers stay one step ahead of drug tests. But the behavior we see is unforgettable. Patients often arrive combative, with superhuman strength, paranoid with dangerously elevated temperatures and its not unusual for them to remain in this state for 2-4 days and more. Unfortunately, some patients do not recover!
    1. Class: Synthetics
    2. Common Names: K2, Spice, Flakka, Gravel
    3. How is it Used: Smoked, Injected, Inhaled, Ingested, Snorted?
    4. Signs/Symptoms: Extreme Paranoia, hallucinations (visual and auditory), delusions, superhuman strength, elevated body temperature (remember the pictures of patients running in traffic and stripping off their clothing) aggression, violence, seizures, chest pain.
    5. Additional Problems: Rhabdomyolysis, a dangerous condition affecting the kidneys and often requiring the patient to have to undergo dialysis.  Chest pain leading to heart attack, self harm and suicide, Hyperthermia
    6. Treatment:  Initially our main concern is medical stabilization of the patient.  Treat the rhabdo, hyperthermia and other medical issues such as trauma and then treat the addiction with inpatient detox and rehabilitation
  1. Prescribed Medications This is a huge category and everyday we see patients addicted to prescription medications that include Opiates such as Percocet, OxyContin, Fentanyl, Dilaudid.  Benzos such as Valium, Klonopin, Ativan, Xanax.  Anti-Epileptics such as Gabapentin and Neurontin and while these medications are supposedly not “addictive” we do see misuse and signs of withdrawal with psychoactive effects.  Patients will increase dosages to get better effects, can seize if they miss a dose and will purchase medications on the street (Yes, Gabapentin does have a street value). Miscellaneous Analgesics – Tramadol (non narcotic with narcotic like properties) but now a scheduled drug.
    1. Class: Multiple Opiates, Benzodiazepine, Anti-Seizure, Analgesics
    2. Common Names: OxyContin, Klonopin, Gabapentin, Tramadol
    3. How is it Used: Oh yes we have seen Smoked, Injected, Inhaled, Ingested, Snorted, insertion (rectal and vaginal)
    4. Signs/Symptoms: Depending on drug type Opiates will mimic the signs and symptoms of heroin such as drowsiness, sleep, decreased respirations.  Benzos are much like opiates we also see slurred speech and lack of coordination.  Anti-Epileptics – weakness, loss of balance, headaches, slurred speech and seizures/   Analgesics – headache, nervousness, anxiety
    5. Additional Problems: Liver toxicity, Seizures, end organ damage.
    6. Treatment:  Our main concern is medical stabilization of the patient as there are so many side affects associated with withdrawal not least of which is seizures and falls.  We will treat all medical problems and in addition try and make the patient more comfortable throughout the detox process.  Nausea and vomiting will be treated with antiemetic’s such as Zofran.  Persistent Diarrhea with antidiarrheal such as Imodium and withdrawal symptoms with Librium and Clonidine, a blood pressure medication with anxiolytic properties.  In some cases, we will actually use a taper benzo schedule so that patients do not seize.  Following medical stabilization inpatient detox and rehabilitation programs guide the patient through out the rehab process but that is only if this is an option for the patient due to expense.  Outpatient programs are great options too, but again they can be costly and NA and AA are available free of charge and in my personal opinion offer great hope to all addicts.
  2. Alcohol Last, but by no means least, along with Heroin abuse this drug is one of the most abused on the planet. Many of the alcoholics we see in psych facilities are there because they have been Baker Acted in the ED.  Many of the patients we see in the ED are there due to traumatic injury, because they have been found passed out or because they are suicidal (therefore they are Baker Acted).
    1. Class: Alcohol
    2. Common Names: Beer, Liquor, Wine, Hand Sanitizer, Mouth Wash
    3. How is it Used: Ingested?
    4. Signs/Symptoms: Slurred Speech, lack of coordination, poor judgment, loss of memory, loss of consciousness
    5. Additional Problems: Liver toxicity, Seizures, end organ damage.
    6. Treatment:  Our main concern is medical stabilization of the patient.  As stated in the ED we see a lot of alcoholics as trauma patients who have been hit by a car while walking in traffic, head injuries, assaults on the street.  Also alcohol withdrawal related seizures are probably the most violent seizures I have ever had to treat, usually occurring 6-72 hours after drinking has stopped.  We will treat all medical problems and in addition try and make the patient more comfortable throughout the detox process.  Nausea and vomiting will be treated with anti-emetics such as Zofran.  Persistent Diarrhea with antidiarrheal such as Imodium and withdrawal symptoms with Librium and Clonidine, a blood pressure medication with anxiolytic properties.  In some cases, we will actually use a taper Librium schedule so that patients do not seize.  Following medical stabilization inpatient detox and rehabilitation programs guide the patient through out the rehab process but that is only if this is an option for the patient due to expense.  Outpatient programs are great options too, but again they can be costly and NA and AA are available free of charge and in my personal opinion offer great hope to all addicts.

Picture of a Drug Addict  This could be your brother, sister, mother, father, friend.  It’s the banker, the nurse, the student, the teacher, the rich socialite, the impoverished homeless person.

Treatment  

  1. Recognition
  2. Intervention
  3. Stabilization

Treatment facilities with Inpatient, PHP (Partial Hospitalization Program) or IOP (Intensive Outpatient Program), Half Way House.  The draw back with these programs, especially in the US is expense and in other areas of the world sheer lack of availability.

AA:  Alcoholics Anonymous – Free Program with like minded members addicted to Alcohol.  http://www.aa.org  find meetings here.

NA:  Narcotics Anonymous – Free Program with like minded members addicted to Narcotics.  https://www.na.org find meetings here.

Outlook:

From a personal stand point, we are losing the “war on drugs”.  Is our current strategy working? Are we seeing less patients?   With a continued lack of connection to each other this problem is only going to persist. For a different perspective on the war on drugs http://chasingthescream.com.

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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5 Benefits of Turmeric: Anti-Inflammatory, anti-bacterial and fights depression !

 

5 Benefits of Turmeric!

Turmeric a beautiful vibrant orange Indian and middle eastern spice has long been used in Ayurvedic and Chinese medicines for its healing properties and health benefits.  Treating everything from infections to inflammation to calming and stabilizing mood its no wonder that western medicine is now paying attention. Here are 5 benefits to using turmeric and why we should be incorporating this spice into our daily nutrition routine.

Turmeric

  1. Blocks Cancer Cells– Some research has shown that curcumin (Turmeric) can help decrease cancer cells with best results seen in breast, colon, stomach and skin cancer. In studies chemo and curcumin combined worked more effectively in killing cancer cells than chemo alone and curcumin stopped the spread of cancer from cancer cells to other parts of the body.  More research is needed but if we also look at lower rates of cancer occurrence in those countries where between 100-200 mg of Turmeric is consumed there is validity to the argument.
  2. Anti-Oxidant – Curcumin is a powerful antioxidant. Antioxidants seek out and eat up molecules in the body known as free radicals, that cause to damage cell membranes, alter DNA, and even cause cell death. Antioxidants can fight free radicals and may reduce or even help prevent some of the damage they cause.  In addition, curcumin lowers the levels of two enzymes in the body that cause inflammation. It also stops platelets from clumping together to form blood clots.
  1. Anti- Inflammatory & Pain Relief Turmeric and its most potent active ingredient Curcumin contain more than two dozen anti-inflammatory compounds, including six different COX-2-inhibitors (the COX-2 enzyme promotes pain, swelling and inflammation; inhibitors selectively block that enzyme) Dr. Weil. Turmeric research has shown positive results in the treatment of arthritis showing better pain relief when compared to NSAIDS such as Diclofenac (Voltaren) without the dangerous side effects we often see with conventional medicine.  Other studies have also show good results in conditions influenced by inflammation such as fibromyalgia, Crohns and IBS
  2. Diabetes – Great news for pre-diabetics (those with HGBA1C between 5.7 and 6.4 and blood glucose levels between 100 -125). In one 9-month study use of curcumin significantly lowered the number of individuals who would go on to become diabetics.  Additional curcumin seemed to improve overall β-cells performance.  Curcumin is a good adjunct to prediabetes treatment.
  3. Antibacterial: In a March, 2015 Study against 4 common bacteria Gram-positive (S. aureus and E. faecalis) and Gram-negative (E. coli and P. aeruginosa). It was found that Curcumin worked effective as a  broad-spectrum antibacterial by damaging cell membranes so that bacteria could not proliferate.  In these days of increasing antibiotic resistance it we need to find additional antimicrobials with low cytotoxicity (poison threat) and turmeric’s membrane damaging property may work either by itself or synergistically with other antibiotics to treat more resistant bacterial strains and super infections.
  4. Bonus Tip : Fights depression – Some studies have shown that Turmeric worked more effectively than Prozac in tests. Chronic inflammation can decrease serotonin and dopamine levels.  Turmeric is a powerful anti inflammatory and antioxidant agent which can help restore these neurotransmitters and protect the brain, eventually leading to improvements in mood.

 

Turmeric is a Spice:  Add it to chicken, meat or fish along with curry powder, make tea with it, and add to vegetables

Bonus Recipe:

Turmeric Tea – Blend Turmeric Root, Ginger, Lemon Juice into a Paste (I make enough for 1 week and store in Fridge).  Add Cayenne pepper to the paste and add boiling water and natural white honey.  Steep and then strain.

Recommended Dose:  1.5 – 3 Gm of Root Daily

Contraindications:  As with all medications please consult with your doctor before using and especially if you take anticoagulants such as Warfarin as Turmeric may increase the effects, with diabetic medications as Turmeric may increase events of hypoglycemia and if taking acid reflux medications.

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 or go to my website http://www.synergyhealthandwellness.net


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Omega 3 – 5 Benefits decrease depression, anxiety and even PMS !

 

5 Benefits of Omega 3! 

The body can make most fats from other fats but it can’t make Omega 3 – which must be obtained from foods high in Omega 3.  Foods such as fish, nuts vegetable oils flax seeds and flax oil as well as leafy vegetables all aid in the bodies production of this essential fat.  The benefits of Omega 3 are abundant helping to decrease depression and anxiety, improving sleep decreasing inflammation aiding in joint repair and not to mention the improvement in all levels of cardiovascular health.  Listed below are some benefits of Omega 3 and if can’t obtain enough from your foods you should be supplementing with this essential fat.

  1. Decrease Anxiety and Depression and acts as a mood stabilizer– Studies suggest that those patients that took Omega 3 Fish oils showed a marked improvement in their depression symptoms. In one study alone 64% of patients who took 10 Gms of Omega 3 over 4 months showed significant improvement in symptoms
  2. Shown to help fight heart disease – It is well established that omega-3 fatty acids decrease serum levels of triglycerides and those larger scale studies of the Mediterranean diet (high in fatty fishes) strongly associated higher levels of Omega 3 with reduced heart rate and systemic vascular resistance and lower incidence of ischemic heart disease and heart failure.
  3. Decrease symptoms of metabolic syndrome Metabolic syndrome is defined as a concentration of 3 or more components including, hypertension, elevated blood glucose, high triglycerides and low HDl, with central obesity abdominal size in males greater than 40 inches in females greater than 35 inches. Some studies have shown that Omega 3s reduce insulin resistance, decrease triglycerides while also decreasing inflammation and lowering blood pressure.
  4. Help decrease inflammation – Fish oil is an excellent source of omega-3 fatty acids (including EPA and DHA), which block inflammatory cytokines and prostaglandins (toxins); they are converted by the body into powerful anti-inflammatory chemicals called resolvins. Inflammatory conditions such as Lupus, Arthritis and inflammatory bowel disease (IBS) all responded to Omega 3’s and in some studies Omega 3s also improved the effectiveness of other antiflammatory medications.
  5. Can help reduce some cancers: Omega 3’s have been shown to reduce the risk of come cancers such as breast and colon BUT recent studies (Harvard) show that increase consumption of Omega 3 is linked to increases in Prostate cancers. Omega 3’s work as they may reduce the production of enzymes that promote cancer cell growth, increase the rate of cancer cell death and suppress the formation of new blood vessels required for cancer cells to grow.   Again check with your physician to determine the benefits.
  6. Can help improve sleep – The University of Oxford determined that a supplement of 600 mg of Omega 3 actually resulted in fewer sleep disturbances and this study was done in children! (I’m and Adult Nurse Practitioner so I can’t advocate the use of Omega 3 in children but the fact that Omega 3 supplementation is linked to improvement in both depression and anxiety (where insomnia is often an associated symptom) it doesn’t surprise me that improvement in Omega 3 levels leads to decreases in insomnia and improved sleep!
  7. Can decrease menstrual cramping – Research has shown a link between low omega 3 levels and increased menstrual pain and symptoms. That’s because menstrual cramping happens when cells release Omega 6 fatty acids which produce produce pro-inflammatory eicosanoids increasing cramping, bloating, headaches and nausea.  By increasing omega 3 As a result, cramps, headache, nausea, or other symptoms may be present.  Also Omega 3 can reduce hot flashes as it acts as a neurotransmitter modulator

Foods High in Omega 3:  Flaxseed oil, Flaxseed, Fatty Fish such as Salmon, Tuna, Mackerel, Herring, Sardines, Chia Seed, Nuts, walnuts, avocados, spinach

Bonus Recipe:

Poached Salmon with wilted Spinach and Pine Nuts.

Place salmon on grate in pan with water in the bottom and poach – add fresh lemon juice to the water and on top of salmon

Sautee Spinach with Pine nuts in olive oil in pan

Recommended Dose:  200 – 500 MG Daily but also dosed based on use (higher dosage in elevated triglycerides)

As with all medications and supplements please consult your doctor before starting any new medication.

For more confidential help or if you have a topic you would like discussed – you can call me at 561-866-1211.  Thanks Dolores and for more great information go to http://www.synergyhealthandwellness.net

Synergy Health and Wellness   Dolores@synergyhealthandwellness.net