10 Success Strategies for Boosting Your Immune System

Many over the counter products, vitamins and supplements claim to help improve your health, but the best strategies for boosting your immune system involve a number of simple lifestyle strategies anyone can follow through with. Some of the best success strategies to boost and support your immune system are:

  1. Eating a healthy diet
  2. Losing weight if you are carrying extra pounds
  3. Exercising regularly
  4. Getting more quality sleep
  5. Decreasing stress levels
  6. Making time for yourself
  7. Socializing with friends and family
  8. Quitting smoking
  9. Avoiding or minimizing antibiotic use
  10. Cutting down on your alcohol consumption

Let’s look at each of these success strategies in turn.

We are what we eat, digest and absorb, so a healthy diet goes a long way in preserving our health. Eating plenty of fresh fruits and vegetables offers a range of nutrients, phytochemicals and antioxidants, powerful disease-fighting molecules found in certain foods such a berries, legumes and apples. Eating a rainbow every day will help you achieve a balanced diet, and the fiber and water in these foods will also help you feel full and satisfied for longer, which in turn can help with weight loss.

If you are carrying extra weight, turn to clean natural foods to help slim down. Don’t rely on supplements or packaged diet foods, but rather, fresh organic fruits and vegetables, healthy, properly-raised animal protein, wild fish and smaller portions.

Regular exercise can not only help you achieve your weight loss goals, but boost your immunity too. Exercise improves digestion, brain function and helps eliminate toxins from the body through sweating. It also stimulates circulation, including not only the blood but the lymphatic system, which helps the body fight and prevent illness.

Getting more sleep can help boost the immune system, especially high-quality, deep, restorative sleep. If you’re feeling stressed, it can be difficult to fall asleep and/or stay asleep. Stress reduction strategies such as meditation can help lower your stress levels and improve your quality of sleep.

You can also decrease your stress by making more time for yourself to do some of the things you enjoy. This can include hobbies, time at the gym getting more exercise, or going for long walks. It should also include nurturing the relationships that are important to you by spending quality time with friends and family. Loneliness and feelings of isolation can make you feel run down but surrounding yourself with positive people can help boost your immune system.

By now we all know about the negative effects of smoking on the body, especially the immune system. It scorches away the cilia, the little hairs that line the nostrils and nasal passages, for example, making it far easier for germs to get into your body. It also decreases circulation in the microscopic blood vessles leading to slowed healing.

Many people turn to a range of pills in an attempt to boost their health, and when used correctly, they may be beneficial. The flipside is that excessive use can cause harm. In particular, antibiotics can damage your immune system as they kill off both helpful and harmful bacteria. They do not help against viruses such as colds and flu, so do not ask for a prescription from your doctor in the hope you will get better faster.

If you do have to take an antibiotic, take it EXACTLY as prescribed. Once you have finished the full course of treatment, consider probiotics to help get your system back in balance.

Finally, if you consume a lot of alcohol, especially in an attempt to reduce stress, try cutting down. Alcohol has many negative effects on the body, including suppressing the immune system and increasing inflammation.

Adopt these simple, practical success strategies to boost your immune system and see what a difference they can make to your health.

by Dr. Robert Inesta, DC L.Ac CFMP CCSP

Viavitae Health

Confused About CBD Oil?

There has been a lot of buzz about CBD oil and many people are confused about what it is, how it differs from marijuana (cannabis) and how to use it. Cannabis is a drug that is approved for recreational/medicinal use in some states in the US. Cannabis contains a substance called THC (tetrahydrocannabinol), which is responsible for the psychoactive properties of the plant.  In additional to THC, cannabis contains many other biologically active compounds called phytocannabinoids. One of these compounds is called cannabidiol (CBD), and it has been shown to have significant anti-inflammatory and pain reducing properties without the psychoactive “high” effect of THC. Therefore, cannabis oil is not the same as CBD oil since cannabis oil contains CBD oil and THC while CBD oil does not.

Research has shown many benefits from CBD oil including pain relief, decreased anxiety and depression, a reduction in cancer-related symptoms such as nausea and vomiting, improvement of acne, neuroprotective properties, treatment of  symptoms related to Parkinson’s and epilepsy, and improvement of gut health and heart health. Further some research shows that CBD oil may help treat diabetes and substance abuse and prevent certain cancers and diabetes.

CBD oil is derived either from the cannabis plant or the hemp plant and then diluted with a carrier oil such as hemp seed oil or coconut oil. Hemp is a plant that comes from the same genus as the Cannabis plant, but only has trace amount of THC, usually less than .3%. The majority of CBD oil comes from industrial hemp. CBD oil can be extracted as a full spectrum oil or a crystalline isolate.

CBD oil products come as oils, tinctures, vapors, capsules, topical balms, teas, and sprays and they vary in concentrations. Higher concentrations have more CBD cannabinoid. It is difficult to suggest a dosage for CBD oil, because everyone is different, and weight, genetics, environment, diet, metabolism, and the product type all affect how it works. It is always important to start with the minimal suggested dose of the product then increase the dosage gradually. The dosage should be determined by your body weight, the reason you are taking CBD, and what kind of effect (mild, moderate, or high) you desire. There are varying recommendations for determining the correct CBD dosage. Some experts state that 5 mg is a good starting point, and it can be increased 7-10mg per use as necessary.  Desired effects are often found at 10 mg 1-2 times per day. Other guidelines state those under 130# should take a dosage ranging from 11-17mg, while those over 230 pounds should range from 23-45 mg. Websites on pain recommend higher doses, with as much as 1-6mg per every 10 pounds of body weight.

It is very important to buy high quality CBD oil, since it is not regulated by the FDA. High quality oil has been tested by accredited laboratories and is free of pesticides, residual solvents from the extraction process, heavy metals, bacteria and fungus. When purchasing CBD oil, you should determine the extraction method used to process the oil. You do not want to buy a product that uses toxic materials like propane or butane. Instead look for safer extraction methods, such as ethanol and carbon dioxide. You should also research if the hemp is organic and learn about the farm where it is grown so it is not contaminated with metals and unwanted minerals. Also consider whether the CBD oil was tested by a third-party to meet quality standards, and avoid oils that do not give information about their third party testing.

As with all supplements, consult a doctor before you take CBD oil to determine if it is right for you.

by Denise Groothuis MS RD CFMP

Getting in Shape 2019

It’s a new year and time to get in better shape. For many people that means losing weight. According to the National Health and Nutrition Examination Survey (NHANES) 47% of Latinos, 47% of black adults and 38% of white adults are obese. Overall 40% of American adults are obese and 19% of American youths. Obesity is slightly more common in women than men. This is a major health issue in our country. It cannot be called an epidemic because it is not contagious, but it is a growing issue with rates increasing for the past 20 years. Its ironic that we seem to have so many people dieting and joining gyms and so many diet foods in 2019, but we have more overweight people than ever before. What’s the problem?

Weight gain or loss is really just simple math. If you burn more calories than you consume you lose weight. Eat more than you burn you gain weight. There are so many diets including keto diets and low carb diets, nutri system and weight watchers and even the paleo diet and Zone diet. Some diets are dangerous and you should discuss options with your medical doctor or a certified nutritionist before making any drastic changes. All diets work by reducing your calorie intake…that’s it! There is no magic or secret to weight loss.

In terms of numbers to lose a pound you need to reduce your calories by 3,500. This done by decreasing how much you eat and also through burning more calories. This is very doable by combining eating less and working out more. To lose 1 pound a week, all you need to do is decrease calories by 250 each day and burn 250 more calories each day. In previous articles I discussed that interval training is much more effective in working out in a shorter amount of time. It would take about 20 minutes on an elliptical or treadmill to burn these calories but the intervals need to be hard getting your heart rate up to 80% of your max (220-age). Do hills or sprints for 2 minutes then go lighter for 2 minute intervals.

When it comes to working out try and do something every day. Do what you like. It should be hard but somewhat enjoyable. You will feel better after even those days you are feeling less motivated.

My simple rules to weight loss.

  1. Do not eat anything fried.
  2. Do not have dessert.
  3. Do not get so hungry that you will eat whatever is in front of you – that means having a snack in the late afternoon and perhaps in the morning to offset your hunger.

The bottom line is to get in shape this year, pick realistic goals. Eat healthier and work out every day.

 

Rick Weinstein, MD, MBA

Director of Orthopedic Surgery

Westchester Sport & Spine of White Plains Hospital

Choking

High level of emotions felt under pressure situations may undermine an athlete’s best skills leading to under-performing when it matters most. We can easily point out to the exact moment when choking occurs, but does missing a free-throw, penalty kick, or a 3-foot putt for birdie mean that the athlete choked?

Choking is more often than not the result of a process leading to under-performing than an isolated missed execution. Everybody misses free throws, penalty kicks, or short putts. And, emotions do not just show up all of the sudden. What we think prior to the game, our expectations, somebody else’s expectations, meaning of the game, and past experiences are all factors influencing performance. How we come mentally prepared to compete can greatly influence how we perform when the emotions of the game are at its highest level.

John McEnroe said it best: “When it comes to choking, the bottom line is that everyone does it. The question isn’t whether you choke or not, but how -when you choke- you are going to handle it. Choking is a big part of every sport, and part of being a champion is being able to cope with it better than everyone else.” (Goffi, 1984, pp 61-62).

As competition is about to start, the heart beat speeds up, muscles tense, and the breathing accelerates. What we think about the competition concurs with an immediate physiological reaction. Thoughts and body felt sense responses go hand-in-hand. It is a human response, not an individual response. Everyone’s bodies go through the same experience. Maybe for some individuals, the felt sense responses are less pronounced than for others. Regardless of your personal experience, negating, minimizing, or pretending that “I am fine” will only exacerbate the sensations. Unless these experiences are well managed, emotions will really come up when the game is on the line and, by then, it will be too late. The inability to better cope with normal competitive emotions will lead to loss of focus, increased muscle tension, under-performing, and later lamenting for not being able to show your true talents.

One of the ways to enhance your ability to manage emotions is by paying close attention to what you can vs. cannot manage. If emphasis is placed on meeting past successful results, then such expectations will only increase tension as past experiences do not dictate how you are performing right now. It may provide information to help you design your strategy, but it will not execute present tasks. For example, a tennis player who easily beat an opponent in their last match will be mistaken to overly rely on such an outcome to minimize his/her own preparation. If the opponent made significant improvements and you came in unprepared, when the game is on the line, pressure will tense your muscles and increase the chances of making mistakes.

Also, playing in a team sport may adds pressure as the thought of not wanting to let teammates down often enhances self-pressure. It is important that a team meeting takes place where a discussion about the pressure of wanting to do well and the fear of not wanting to let others down are verbally expressed. It is vital that teammates feel the support of one another to strengthen team spirit. Fear concerns are in everybody’s mind. We tend to believe that we are the only ones who have these concerns, but it is often a common concern that everybody has. Fearful thoughts and stressful feelings can easily remain hidden only to come up to the surface when the pressure is on and, by then, it is too late.

Another good mental preparation happens on the night before competition. Going to bed early, imagining all possible competitive scenarios and creating mental rehearsals on how to overcome those situations, including having success and experiencing a loss, practicing breathing relaxation, and remaining positive are all mental tools that foster readiness.

We only have control over our own thoughts, emotions, and behaviors. It is very easy to get distracted by what others are saying, bad weather conditions, unfair referee calls, and the opponent’s untimely good luck. Bring your attention to what you can control and embrace the process. If it was a successful experience, then celebrate it and remain focused. If it was an unsuccessful experience, then accept it as such without remaining overly emotionally attached and use a cue signal that fosters re- focusing.

To Parents: they can also serve as emotion regulators by reminding game strategies, focusing on variables that the athlete can control, such as positive talk, breathing relaxation, and mental rehearsal, and cheering for all his/her efforts. It builds internal trust and confidence. On the other hand, focusing on winning, saying that his/her child is the best, or yelling when an error is made will increase pressure. Learning comes from making constant adjustment. The more parents support the athlete’s ability to trust in their skills and learn from mistakes, the more likely the athlete will trust in his/her self-beliefs.

 

Alex Diaz, PhD

Sports Mental Edge

How Nutrition Affects Autism

Autism is part of a set of disorders called Autism Spectrum Disorders (ASD), which is “a developmental disability that can cause significant social, communication and behavioral challenges.There is often nothing about how people with ASD look that sets them apart from other people, but people with ASD may communicate, interact, behave, and learn in ways that are different from most other people. The learning, thinking, and problem-solving abilities of people with ASD can range from gifted to severely challenged. Some people with ASD need a lot of help in their daily lives; others need less.”

The symptoms of ASD vary from mild to severe can include Attention Deficit Disorder (ADD), seizures, anxiety etc.The causes of autism are unclear, but it seems to affect boys 4.5 times more than girls.   A combination of environmental, biological and genetic factors seem to be associated with autism. Studies have shown that symptom development and progression is influenced by changes in metabolism and in gastrointestinal function.

Research shows that children with ASD are 4.5 times more likely to complain of GI symptoms, including diarrhea, constipation, abdominal pain, bloating, limited appetite, inflammation, dysbiosis (disruption in microbial balance), poor enzyme production, and low stomach acid. Studies have also shown that there is a greater risk for gluten sensitivity and lactase deficiency with children with ASD.

The GI tract produces 75% of the body’s neurotransmitters and 80% of its serotonin.  Additionally, roughly 80% of the immune system originates in the gut. The gut actually has its own nervous system, called the enteric nervous system, which controls the GI tract. The enteric nervous system is independent of the CNS and is responsible for peristalsis and the secretion of enzymes. However, the gut and brain are still connected and send biochemical signals through neurons, the endocrine system, and the immune system. The gut microbiome, which is the microbes that inhabit the GI tract, is involved in how the brain and gut communicate and can alter mood, anxiety, pain and cognition. Balance and diversity of the gut microbiome is imperative for health since the microbes are responsible for immune modulation, vitamin synthesis, production of SCFA, GI detoxification, and many other functions.

The gut also functions as a barrier from the external environment and the body, and it only allows certain particles to pass into the blood stream. Our first line of defense is the Gut Associated Lymphoid Tissue (GALT), which is the mucosal lining consisting of lymphocytes and other immune supporting cells. The intestinal wall is made up of tight junctions, which allow certain particles to pass through. If the tight junctions open, toxins, undigested food, chemicals and larger food particles may enter the bloodstream and cause an inflammatory response. This is called leaky gut, and it can be caused by stress, NSAIDs, antibiotics, alcohol, toxins, gluten, inflammation, protein malnutrition, and dysbiosis. Leaky gut can also result from candida, which is an overgrowth of yeast caused by antibiotics, toxicity, immune deficiency, etc. When the overgrowth reaches a certain threshold, it causes leaky gut and the yeast enters the blood stream and can cause muscle aches, fatigue, ADHD, sore and stiff joints, and other issues.

The leaky gut triggers an immune response and increases cytokine production, which are small proteins that effect other cells. These cytokines break down the blood brain barrier, which allows changes to neurotransmitters, synapse changes and ultimately mood and behavior changes. Many studies have shown that children with ASD have increased permeability in their gut compared to controls, especially when on an unrestricted diet. This means they have a more compromised immune system and will probably absorb less vitamins and minerals and have a greater chance of illness.

Dietary changes and supplements may help symptoms related to autism. It would beneficial to place those with ASD on an elimination diet to determine if they are sensitive to gluten or dairy. Additionally, dysbiosis and leaky gut can be healed with proper diet and the elimination of additives and unprocessed foods.

It is important to strive for a diet that is comprised mostly of whole foods instead of processed foods.  A processed food has been purposely changed from its natural state through cooking, canning, freezing, packaging, fortifying, preserving, preparing, or adding ingredients.Whole foods are in their natural state with little or no processing or artificial ingredients, and they tend to be high in vitamins, minerals, and fiber. Processed food tends to come in packages and can be high in sugar, calories, unhealthy fats, preservatives, and sodium, and research shows these items are correlated with obesity and chronic disease. Processing can be minimal or extreme, so focus on purchasing foods that have been as minimally processed as possible – like prewashed lettuce or cut up vegetables.  A good rule of thumb is if the food label has a long list of ingredients, don’t buy it!

Whole foods are also devoid of food additives. Food additives are chemicals added to processed foods to maintain or improve freshness, improve nutritional value (fortifying), and to change taste, texture, and appearance.  Some food additives are food dyes and artificial colors, high fructose corn syrup, artificial flavoring, artificial preservatives, and artificial sweeteners. Many food dyes and colors have been associated with hyperactivity, GI symptoms and skin issues, while some preservatives are linked to headaches and behavioral or mood changes. Sweeteners and high fructose corn syrup also have side effects, such as mood changes, nausea, vomiting, diarrhea, headaches and toxic exposure.

Studies show that repairing the gut can improve behaviors. To improve barrier function, supplements such as magnesium, vitamin A, vitamin D and zinc, and omega-3 fatty acids are recommended. Additionally, a multivitamin, phytonutrients, glutamine, amino acids can improve leaky gut and immune function. Digestive enzymes can help break down food and a probiotic can help restore the microbiome after dysbiosis.

Research has also shown a link between autism an environmental toxins. It seems like people with autism are not as adept at eliminating toxic chemicals from their body. These chemicals can effect brain neurological functioning and the physical and psychosocial environment. Therefore, try to purchase organic foods as much as possible and definitely stay away from the dirty dozen, which are the 12 foods know to be highest in pesticides.  These include strawberries, spinach, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes, and sweet bell peppers.

Additionally, toxins increase oxidative stress in the body, and studies demonstrate increased oxidative stress in autism.  Oxidative stress is an imbalance between free radicals and the body’s antioxidant system, which causes a derailment in many body processes.  Our cells contain organelles called mitochondria, also known as the powerhouse of the cell, which produce energy in the form of ATP. During the process of creating energy, free radicals (reactive oxygen species ROS) are produced, which is a normal part of energy metabolism. However, ROS can increase through inflammation, toxins in the environment, and infections to a point where the body can no longer manage the oxidative stress. This causes damage to cell structures, cell death, mitochondrial dysfunction, and issues with important biochemical processes. Additionally, the blood brain barrier is also sensitive to oxidative damage.

Research show that those with ASD have lower levels of antioxidant enzymes and glutathione. Glutathione is the body’s main antioxidant and is responsible for free radical scavenging and getting rid of metals and pesticides. When there is high levels of oxidative stress, glutathione is depleted so free radicals and toxins are not eliminated and detoxification is impaired. Studies show decreased levels of glutathione in ASD patients. If glutathione is decreased, it is imperative to remove environmental toxins and improve detox pathways, otherwise the oxidative load further increases, glutathione continues to decrease and there are increased metabolic, neurological and immunological dysfunction. Eat a rainbow of colors of fruits and vegetables to increase the antioxidant levels in the body. Additionally, supplements can be taken to improve detoxification pathways. Some important nutrients from detoxification are riboflavin, niacin, B6, folic acid, B12, glutathione, BCAA, flavonoids, phospholipids, glycine, taurine, glutamine, NAC, methionine, selenium, zinc, and coq10.

In addition to supplements to repair the gut, alternative therapies can also be used to treat anxiety, depression and ADD. Vitamin C, carnosine, and carnitine have been shown to improve autistic behaviors while magnesium, vitamin B6, inositol, GABA, 5HTP, tyrosine,and phosphorylated serine have been shown to alleviate anxiety. Additionally, some herbs such as valerian, passionflower, lemon balm and theanine can have calming affects.Every child or adult with autism is unique, so different therapies and programs will be appropriate for different people.

 

By Denise Groothuis MS RD CFMP

 

 

 

 

References:

Center for Disease Control https://www.cdc.gov/ncbddd/autism/index.html

https://autismsciencefoundation.org/what-is-autism/

www.neuroscienceinc.com

J Spinal Cor Med 1998 21(4) 309-334

Pediatrics 2014 May: 133(5) 872-83

J Pediatric Gastroenterol Nutr 2010 Oct 51(4): 418:24

Dr Vreeland: https://www.functionalmedicineuniversity.com/members/1249.cfm

Methylation and Detoxification in ASD – Pinpointing the problem

Textbook of Functional Medicine – 2010

Seelig MS. Consequences of magnesium deficiency on the enhancement of stress reactions; preventive and therapeutic implications (a review). J Am Coll Nutr. 1994 Oct;13(5):429-46.

https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/processed-foods-whats-ok-and-what-to-avoid

https://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm094211.htm

https://www.medicalnewstoday.com/articles/244154.php

http://www.todaysdietitian.com/newarchives/010713p46.shtml

https://www.ewg.org/foodnews/dirty-dozen.php

13 Minutes to Strong

For those who repeatedly use the excuse that there just isn’t enough time in the day to do any meaningful exercise, a recent research study begs to differ. This study showed that the same strength gains can be made by doing one set, to failure, of 7 basic exercises as opposed to 3-5 sets for each. But the key is to remember that you have to reach muscular exhaustion by the end of the set.

For the study, 34 healthy young men, who previously did some resistance training, were randomized into three groups.  One of the groups performed 5 sets of each exercise, another performed 3 sets of each exercise, and the last performed just one set of each exercise.  All three groups exercised three days/week, rested for 90 seconds between sets, and were required to lift to failure between 8-12 repetitions. Seven basic and straight-forward exercises were performed, including bench press and leg press, to cover all muscle groups. The group that completed 5 sets spent about 70 minutes in the gym. The group that completed 3 sets spent about 40 minutes on their workouts. The third group that performed only 1 set per exercise spent an average of 13 minutes in the gym. After eight weeks, their muscles were measured and compared to their baseline measurements from the beginning of the intervention.

All of the men increased their strength after the eight weeks, and regardless of which group they were in, all of the strength gains were essentially the same.  Additionally, muscular endurance was about the same in all three groups.  The only thing that differed was muscle size, which increased more in the group of men that performed 5 sets of each exercise than the groups that only did three sets or one set. Based on these findings, one can surmise that spending less than twenty minutes in the gym, three days per week, can yield increases in muscular strength and endurance.  But remember, you must push your muscles to failure, meaning that you cannot perform another repetition of the exercise.  No more excuses.  We can all find an extra 13 minutes.

by Rima Sidhu, Exercise Physiologist

Maze Sexual and Reproductive Health

How Modern Agriculture Affects Human Gut Health

 

If you’ve done much research on gut health, you already know that antibiotics, even when prescribed and used correctly, can really do a number on your digestive health. While they’re killing off the pathogens (bad guys) they were meant to eliminate, antibiotics also rid your body of the helpful bacteria and other friendly microbes leading rto imbalances.

This microbial community that lives inside us, our Microbiome, is essential to our health as humans. Friendly microbes help our immune system and help us digest food. Interestingly we are made of more bacteria/microbes than we are human cells!

Ideally, we start life with a healthy, balanced microbiome. (Unfortunately nowadays this is often not the case due to c-sections, early antibiotic use and lack of breastfeeding, but that’s another topic:) It evolves with us over time and helps to keep our nutrition cycles and immune system working smoothly.

So if your doctor prescribed antibiotics for you, you may consider asking her if they are really necessary. Sometimes they may be. But in many cases, antibiotics don’t speed up healing. You can get well just as quickly without them.

If you do need to take antibiotics, you’re aware and can make an attempt at getting your body back into balance. Many pharmacists and doctors will now recommend adding a probiotic supplement after you finish your antibiotic prescription. And this can be helpful depending on the situation.

But there’s a bigger problem that’s not easily seen. Sadly it’s our food supply.

If you’re eating commercially raised meat, eggs, or dairy products, you are consuming low doses of antibiotics every day.

Factory farming is not a healthy environment for these animals that become our food. The horrendous overcrowding they must endure creates perfect circumstances for the spread of disease.

So to prevent illness, antibiotics are added to the animals’ food. This consistent low dose of antibiotics is creating Superbugs that are very difficult to control.

Factory farmers also discovered that low dose antibiotics help livestock to gain weight more quickly than normal. Meat is usually sold by the pound and cheap pharmaceuticals can add a lot to the profit margin.

More than 80% of the antibiotics sold in the U.S. are used in the agriculture industry. Millions of pounds of drugs are added to our food supply every year and they never appear on ingredients labels!

But it’s not just livestock production practices that mess with human gut health. The development of hybridized wheat has also contributed to the problem.

It is often said that bread is the staff of life. We have been eating it for thousands of years.

Bread is usually made from wheat which contains gluten proteins. The gluten is what allows the bubbles produced while baking the bread to become part of the loaf’s structure, rather than collapsing it into a dense brick.

And science has helped to create wheat strains with even more gluten than ancient grains had. This makes bread softer, lighter, and presumably more desirable.

It turns out that gluten is very hard for people to digest completely. Incompletely digested proteins, including gluten, are very hard on your gut lining.

In addition to loosening the tight junctions between the cells making up your intestinal wall, gluten proteins have a tendency to stir up your immune system. An inflammatory cascade is then created, which can lead to health issues anywhere in your body.

Grain fields offer yet another gut health obstacle.

Weeds are a farmer’s nightmare, adding to their fuel and equipment costs and to their workload. Herbicides were invented to take care of this weed problem.

But to be effective, the seed companies needed to get the crop plants to survive the weed killer. Enter genetically modified seeds resistant to glyphosate, commercially known as Roundup®.

Having Roundup-Ready crops in the field means that more and more glyphosate is being used on our food. Glyphosate doesn’t just kill weeds. When we eat food that has been treated with this herbicide, it acts very similarly to antibiotics in our digestive tract.

And we already know that is a problem.

Even though on the surface it may seem expensive to buy organically raised and produced groceries, the long term savings in our health and medical budget are well worth it.

by Dr Robert Inesta

How Modern Agriculture Affects Human Gut Health

How Much Do I Need to Lift?

Working out with weights is important to gain strength, improve mental state and prevent osteoporosis. As a sports medicine physician I am often asked by my patients, “how much working out do I need to do.?” The answer is you need to work out 6 days a week but using weights is best done on alternate days. Muscles need 48 hours to recover and appropriate rest will help prevent injuries and allow recovery. You can work out different muscles on different days but must allow the specific muscles worked time to recover.
A recent study done at Lehman College in the beautiful Bronx answered a very important question: How many sets do you need to do to increase strength? The study looked at 34 young men and divided them into 3 groups. Group 1 did 5 sets, Group 2 did 3 sets, and Group 3 did only 1 set. All three groups lifted weights doing 8-12 reps, but it had to be to exhaustion where they could not do another rep without a break. The multiple sets groups had 90 second break between sets.
The exercises that all 3 groups performed were bench press, military press, lateral pull downs, seated cable row, squats, leg press, and unilateral leg extension. Because of doing more reps, Group 1 with five sets took 70 minutes to work out. Group 2 with three sets took 40 minutes and Group 3 with only one set took 13 minutes. Each group worked out three times a week for 8 weeks.
At the end of 8 weeks, all 3 groups had significant increases in strength but surprisingly all 3 groups had equal gains in strength! So, a 13-minute work out can give you the same strength gains as a 70-minute workout. You can save an hour off your work out. Nobody has enough time to work out so saving an hour is huge. The group doing 5 reps did have larger muscle mass gains (size), but not more strength.
The lessons from this study is that you need to work out until you cannot do another rep to make strength gains. Work out 3 times a week. This study was in young males and has not been done in older men or females. I believe the results will be the same.
It is important to not push your muscles above what your body can handle. Make sure you do not lift too much until you can handle the heavier weights. Be smart to prevent injuries. If you are having pain stop and don’t push through it. If you are having continued painor questions make an appointment with your local orthopedic sports doc.
By Rick Weinstein MD, MBA
Director of Orthopedic Surgery, Westchester Sport and Spine of White Plains Hospital

How Stress Affects Your Immune System

Stress is a normal part of life. It’s a natural condition our bodies are designed to deal with quite effectively.  But people are often not aware of the negative consequences of modern day chronic stress on their health until it’s too late. Some people are able to cope with stress better than others. Some take practical steps to reduce their stress each day to diminish the wear and tear on their bodies and minds.

Most of us, though, are not aware of just how much stress is harming our health. It is not until we are diagnosed with a serious illness such as heart disease that we’re told we need to make drastic changes to our lifestyle and reduce stress if we wish to live longer.

So what exactly is stress? Stress is the body and mind’s response to any unusual event or situation which challenges us or that we perceieve is a threat or some kind. Stress provides the body with a burst of energy, outting us into the “fight or flight” response so we can react to the perceived threat.

People either run away from the thing that stresses them (flight), or they turn and try to deal with it (fight). Some strategies are more effective than others depending on the situation. The system is designed to be temprary, though. Once we rid ourself of the threat or danger, we should then return to a normal relaxed state of physiolgy. In the modern world, this stressed state is unfortunately not temporary for most people which leads to problems.

Our life is stressful from the moment we are born. There is the stress of birth, of feeling hunger, or needing our diaper changed. At school, there is the stress of performing well on exams, in presentations in front of the class, the school play, or on the school sports team. In our university years, there are the stresses of needing to maintain a good enough GPA to stay in school, or perhaps even get a scholarship or acceptance to grad school. Then there are social stresses, dating, relationships, friendships, peer pressure, and more.

As adults outside of school, there is the stress of whether or not we will find a job. If we don’t, there is the stress of trying to make ends meet. Even if we do get a job, we must keep it, let alone try to get a raise, promotion, and so on. Even happy occasions such as a new job, business, wedding, baby or home can trigger major stress responses in the body.

Most of us work very hard ‘burning the candle at both ends’ in order to try to keep up with all the demands on our time every day. This can lead to a lack of sleep and “downtime” for relaxation to help recharge the body and mind. The lack of rest and downtime can in turn lead to a weakened immune system. Sleep is when the body heals and repairs itself.

A lack of sleep has been shown to have the same effects on the immune system as stress. Stress in turn can interfere with one’s ability to fall asleep and stay asleep. This in turn can create a vicious cycle of even more stress through sleep deprivation, which can leave your immune system vulnerable and open to attack.

If you’re a workaholic, not getting enough sleep, and not taking time out for relaxation, it’s time to get your stress under control. Above all, you must avoid burning out. This is a serious situation that damages your immune system and leads to excessive inflammation which has been linked to many conditions, such as arthritis, heart disease, diabetes and cancer.

There are many ways to reduce stress effectively –  yoga, meditation, tai chi, a relaxing bath, a good night’s sleep, doing something fun that you enjoy, spending quality time with friends and family. If you have been overworking, it’s time to make some new appointments on your calendar for you. Add exercise and a good sleep habit to your daily routine to better support your immune system.

by  Dr Robert Inesta DC L.Ac CFMP CCSP

Choosing Your Workout

Working out is not always fun. You are not always motivated to go outside or go to the gym. So what can you do to motivate yourself??

Do you brush your teeth every day? Do you enjoy it or look forward to it? Perhaps after eating garlic knots or drinking some nasty green drink, you may want to brush your teeth but few people look forward to cleaning their teeth. You brush your teeth every day (hopefully) because it is part of your routine. You don’t think about it, you just do it every morning after you shower and before you go to bed because that is what you do. This strategy needs to be the same with working out. It is as simple as making part of your daily routine.

I go to the gym every morning, except my surgery day, before work. Many days I don’t really feel like going, but I just end up going because it is what I do. I almost always feel better afterwards. I have more energy after and feel better about myself. Some workouts are better than others, but even my worst workouts make me feel better than if I did not work out at all.

In choosing your workout, do what you enjoy. If you hate running you will never want to do it. If you love the elliptical or swimming, that is what you need to do. It is important to vary your workout so you don’t get bored and so you shock your body to challenge different muscles and make more gains, but don’t do things you don’t like.

It is important to do cardio workouts as well as resistance training with weights. I find the gains I make from weight training motivate me more since you can see the results in the mirror and feel it in your strength. The cardio is extremely important to give you energy and help you live longer and healthier. Weight lifting prevents weakness in the bones especially in people predisposed to osteoporosis. Your bone strength peaks at around 30 years old and after that you lose bone. Resistance training will help prevent bone loss and prevent fractures as we get older. I have seen too many old people with spine and hip fractures because they let their bones get weak. You don’t want this to happen to you.

We all need workout at least 5 days a week. Find what you like to do and make it part of your daily routine like brushing your teeth. I promise you will feel better afterwards and the gains you make will be noticed not just by you but by others as well.

 

by

Rick Weinstein, MD, MBA

Director Orthopedic Surgery Westchester Sport & Spine at White Plains Hospital