Your Definitive Guide to Wellness Medicine

As the ball drops in Times Square this New Year’s Eve and we toast to 2012, you can ensure an even brighter new year with one simple secret—think like an optimist.

Like nutritious food, pure water, and exercise, a positive outlook on life keeps you healthy. Though scientists aren't sure exactly how optimism promotes good health, they suspect it has to do with the effects of your mental outlook on immune function.

An entire field of medicine called psychoneuroimmunology has been created to study the effects of your thoughts and emotions on immunity, and the findings are compelling. From laughter to tears, from friendship to romantic love, your emotions and attitudes all have a bearing on promoting good health.

Optimism is a skill, one we can all acquire (or get even better at)—here’s how:

* Count your blessings. While pessimists tend to focus on what is wrong with their lives, optimists are more likely to count their blessings. 

* Smile. Studies have shown that you can actually "change your mind" by changing your body language. Smiling on the outside will send a message to your brain, which will "assume" that you're happy.

* Walk tall and meet people's glances. Like smiling, this simple act will "tell" your brain that you are confident and upbeat. The positive responses you get from others will reinforce that, improving your optimism.

This one simple change in perspective can profoundly enhance your emotional and physical well-being.

Now it’s your turn: Are you an optimist?

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As we head into a brand new year, many of us will be making resolutions—and near the top of that list for many is to stop smoking. Few resolutions can have such a dramatic impact on your health.

Here are a few of the many beneficial changes that happen when you quit smoking:

* Within 20 minutes of your last cigarette, your blood pressure and pulse rate return to normal.

* After eight hours, your carbon monoxide levels will have dropped and your oxygen levels will return to normal.

* By the end of day two, you'll notice an improvement in your senses of taste and smell.

* After two weeks to three months without a cigarette, your risk of having a heart attack will drop, and your lung function will improve.

* After one year, your risk of heart disease will be cut by 50%, as will your risk of lung cancer after five years. In short, I don't know anyone who has stopped smoking for any length of time and is sorry they did. Your chances of being happy without cigarettes are close to 100%.

Yet, as beneficial as it is to quit smoking, it can be a tough row to hoe. Fortunately, you can make it easier.

Nicotine addiction occurs because nicotine binds with specific neuroreceptors in the brain. As the nicotine dissipates from the brain, the receptors literally cry out for more. This is the premise behind the gum and patches containing nicotine.

There's a product called Sulfonil that binds with nicotine receptors and blocks the craving even more effectively than nicotine itself. The U.S. patent states that Sulfonil is "the preferred agent for performing this function." It’s designed to be used from the day you stop smoking to reduce nicotine cravings.

Take two capsules upon awakening, one every four to six hours during the day, and two more at bedtime. You'll only need to take it for as long as cravings persist (three days to two weeks). Sulfonil is available directly from the manufacturer, Thorne Research at 800-228-1966 or www.thorne.com, or through your healthcare provider or pharmacy.

Now it’s your turn: Have you found a habit that helped you quit smoking?

The Secret to Successful New Year’s Resolutions

Commit to Get Fit

If you have trouble finding the time to exercise, here’s good news. New research that appeared in the latest edition of the Journal of Applied Physiology showed that brief, high-intensity workouts can decrease blood sugar in people with type 2 diabetes.

In the study, which was conducted at McMaster University in Canada, researchers had participants ride a stationary bike for ten intervals of 60-seconds each, at 90 percent of their maximum heart rate. The sessions included a warm-up and cool down, with one minute breaks between intervals.

What the researchers found is that just six of these high-intensity workouts over a two week period reduced the participants’ 24-hour blood sugar concentrations. Plus, it reduced blood sugar spikes following meals.

What’s the take-away for you? This study confirms something I’ve written about many times, namely that exercise not only lowers your blood sugar level at the time you're active, it also increases your body's overall sensitivity to insulin.

A brisk 10-minute walk alone has been shown to lower blood sugar levels dramatically in some people, and if it's done after a meal it can help prevent the elevation in blood sugar that is so common among people with diabetes after eating.

But if you haven’t already been exercising, don’t begin with high-intensity workouts. Instead, start with 10-20 minute walks at a moderate pace—walking more briskly over time. Also, if you have blood sugar levels over 300, I don't recommend strenuous exercise until this level is reduced. For the majority of patients with diabetes, though, exercise is as important as any other aspect of their treatment regimen.

Now it’s your turn: What type of exercise do you like to do?

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The Charles Dickens classic A Christmas Carol is a holiday favorite of mine, as I know it is for many of you. But what does A Christmas Carol have to do with you or your quest for health?

Let's redefine your quest for health as actually a quest for "quality living." Quality living is sculpted from the decisions we make daily, not only about physical health, but also our relationships with others. It is decisions that make character and that build health.

Dickens' A Christmas Carol is not so much a story as a display of characters who were shaped by conscious decisions. You see and instantly recognize the characters in Bob Cratchit's free-living, free-wheeling, loving family. You know the joy he experiences in his extended family and the obvious loving bond he has made with his crippled son Tiny Tim are real.

You'll even more clearly understand and recognize, as I did, that the greed and selfishness of Scrooge were conscious decisions. The frightening part of this story is the magnitude of alienation that these decisions wrought upon him.

Nothing enriches life more than supportive human relationships, and nothing impoverishes it more than their absence. At the end of the story, we celebrate—and possibly weep, as well—at Scrooge's redemption. For him, it was not too late.

What I also like about A Christmas Carol is that while it’s a Christmas story, the message is universal. As you celebrate the holidays this year—whether it’s by lighting the candles on the Hanukkah menorah, enjoying the traditions of Kwanzaa, or gathering around the Christmas tree—make a conscious decision to revel in your relationship with those around you. You’ll be healthier and happier for it.

Now it’s your turn: What’s your favorite holiday tradition?

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Each year, thousands of people die in US hospitals because of medical errors. Your best defense is to educate yourself in advance of a hospital stay. Here are three things you need to know:

1. Your surgeon may not actually be performing your surgery. Check ahead to make sure your care won’t be turned over to a partner or last-minute replacement.

2. Some hospitals use “slow codes.” Slow Codes, also known as partial, show, light blue, or Hollywood codes, are cardiopulmonary resuscitative (CPR) efforts in which the medical staff only goes through the motions to revive a patient who has advanced terminal illness or preexisting conditions that indicate poor prognoses. Although common in hospitals, the public is virtually unaware of the practice of slow codes and that it’s done without the consent and knowledge of the patient or the patient’s family.

To protect yourself, you want to have a frank discussion regarding end-of-life preferences and options with your physician, and make sure a family member or friend is aware of your wishes and is willing to act as your advocate when and if you are incapacitated.

3. Adverse drug events (ADEs) cause nearly one in five injuries or deaths among hospital patients each year. Dosing errors are the most common mistake. You have the right to request proof that the staff is administering the right drug, the right dose ordered by the doctor, and that it is being administered correctly at the right time. This is one area where blind faith can be dangerous—even lethal.

Now it’s your turn: Have you, or someone you know, been given the wrong medication in the hospital?

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* Turkey, like other poultry, is a good source of crucial B vitamins, including niacin, vitamin B6, and vitamin B12, which are important to healthy brain and nervous system function.

* Acetaminophen in conjunction with alcohol can damage your liver, sometimes fatally. Instead, if you have a hangover headache, steep wintergreen tea for 10 minutes and spike it with as much hot pepper sauce as you can tolerate.

* You can enjoy some holiday indulgences without jeopardizing your weight or your health by exercising before breakfast. This forces your body to burn stored fat for energy, rather than relying on the food you just ate.

* When feasting at a holiday gathering, remember that a serving size of animal protein is about the size of a deck of cards and a serving of plant protein is the size of a tennis ball.

* Adding ginseng to your daily regimen can help your body adapt to holiday stress, and boosts your physical and mental function. There are many types of ginseng products out there; look for one with a standardized percentage of ginsenosides, the active component in ginseng, and take as directed during the holidays.

* To protect the air quality in your home, make sure the candles you burn this holiday season have lead-free wicks.

Now it’s your turn: Do you have a holiday season tip to share?

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Stop the Urge to Snack—No Willpower Required

It’s no secret that most of us make New Year’s resolutions only to break them a short time later. While we’re still a few weeks away from the start of the New Year, here’s a tip you can keep in mind to make this year’s resolutions more successful: Frame your resolutions in the positive.

Research suggests that one of the biggest reasons we can’t stick with our resolutions may be because of the way we frame them.

A study published in the journal Psychological Science concluded that negative words like “not” and “stop” throw off your brain. So if you resolve to “stop smoking,” your brain simply registers “smoking.” Or if you decide to “not eat sweets,” you may crave them even more.

If you’re one of the millions who are determined to lose weight in 2012, the key to success is to focus on positive steps you can take to achieve that goal. Here’s how to put that into action:

* Instead of telling yourself you won’t eat sweets, tell yourself that you can enjoy your favorite fresh fruit for dessert.

* Rather than thinking about all the foods you can’t eat, make a menu plan for the week filled with meals you can look forward to. In fact, look through a cookbook filled with healthy foods, and enjoy envisioning the meals you’ll make in the New Year.

* When you’re in the grocery store, don’t think about all the foods you shouldn’t buy. Instead, challenge yourself to find three new healthy foods you’ve never tried—and enjoy a dining adventure.

* Rather than telling yourself that you must exercise, and feeling like it’s a punishment, reward yourself by trying a fun new class, such as yoga, Zumba, or water aerobics.

Continue with these healthy habits for a while and the negative behaviors—like overeating and sitting on the sofa—will naturally fall by the wayside.

Now it’s your turn: Do you have a tip for keeping your New Year’s resolutions?

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The holiday season is in full swing, including feasts, festivities, and frenzied activity. To make it through the rest of the month with your sanity—and your waistline—intact, keep in mind that it's the people dear to you who are far more important than fancy meals and high-fat desserts. Focus more on the folks, and less on the food.

But of course you’re bound to overeat at some point during the season, despite this advice. So, here are four things to have on-hand if you do indulge.

1. Antioxidants. It helps to load up on the antioxidant vitamins C and E before a fatty meal. A single high-fat meal can raise triglycerides and increase your risk of heart attack, but supplementing with 1,000 mg of vitamin C and 800 IU of vitamin E blocks its damaging effect on your arteries.

2. Enzymes. Your body makes enzymes to break down food, but as you get older, it produces less of them. Supplementing with enzymes will help get rid of that overstuffed feeling.

3. Licorice. The deglycyrrhizinated form of licorice (Glycyrrhiza glabra) is an effective remedy for almost any gastrointestinal disturbance. It soothes the GI tract by increasing the production of the protective mucosal cells lining the intestines. Chew tablets 20 minutes before a meal.

4. Herbal tea. A traditional balm for an upset stomach is chamomile. Tea from the flowers of this common plant has a pleasantly relaxing effect and also relieves indigestion, heartburn, and flatulence. Peppermint tea has a similar effect. Steep for five to ten minutes, and sip slowly. It's a soothing end to a holiday meal.

Now it’s your turn: Do you have a natural remedy you use when you occasionally overindulge?

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One of the major risk factors for a stroke is carotid artery stenosis, which is the buildup of plaque in the arteries in the neck that supply blood to the brain. Treatment options include drugs and lifestyle changes.

Two invasive procedures are also used: Carotid endarterectomy, in which the artery is opened up and plaque is surgically removed, and angioplasty with insertion of a stent to keep the artery open. Unfortunately, there are well-known and horrific dangers associated with both of these procedures.

A new Lancet study looked at patients with symptomatic carotid artery stenosis (such as a “mini-stroke”) who had undergone carotid stenting. What they found is that for patients 70 or older, the risk of having a stroke or dying within four months of stenting was 12 percent (1 in 8!).

That’s over twice the rate for endarterectomy, which was 5.9 percent (1 in 17). Plus, most of the strokes and deaths in both groups occurred in the first 30 days following the procedure.

Even more shocking, these two procedures weren’t compared to conservative treatment—it wasn’t even a consideration. You can’t possibly determine whether these interventions are really helpful unless you know the stroke/death rates of patients who don’t undergo any type of invasive procedure.

If you or a loved one is recommended to have a one of these procedures, I suggest you do these three things:

* First, if you’re 70 or older say no to stenting.

* Second, ask your physician for scientifically documented information that indicates if you were to follow a conservative course, your risk of having a stroke or dying within four months would be greater than 1 in 17, as it is for endarterectomy, or 1 in 8, the stat for stenting.

* Finally, before succumbing to any procedure, get a second opinion.

It’s also important to adopt good preventive measures, including eating a low-fat, high-fiber diet, getting regular exercise, and taking the right nutritional supplements. For more, see Four Ways to Prevent a Stroke.

Now it’s your turn: Have you or someone you know had a doctor recommend these procedures?

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In biblical times, frankincense was as valued as gold. This fragrant resin has also been treasured for its many medicinal uses, and it remains a staple in Ayurvedic medicine. The bulk of modern-day research focuses on an extract from the Indian frankincense tree, Boswellia serrata.

Scientists have discovered that this extract mimics the anti-inflammatory effects of NSAIDs and helps relieve arthritis pain—without any negative side effects.

A double-blind, placebo-controlled study examined the effects of Boswellia serrata on patients with osteoarthritis of the knee. Those who received the supplement daily for three months reported significant pain relief, some in as little as one week.

They also experienced improvements in function and stiffness. In addition, the group receiving Boswellia had markedly lower levels of an enzyme that breaks down cartilage.

Boswellia extracts are safe and well tolerated. To ensure potency, go with a supplement standardized for 65 percent boswellic acids. Good brands include Solgar and Nature’s Way. Look for them in your health food store and use as directed.

Now it’s your turn: What natural pain relievers have you tried?

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I’ve been extolling the benefits of supplemental vitamin D for nearly 10 years. This critical nutrient helps to protect against cancer, heart disease, type 2 diabetes, depression, dementia, falls and fractures, flu, and more.

Plus, having adequate vitamin D can lower your risk for 17 different kinds of cancer—and can lengthen your life. But to get these benefits you need to be sure you’re taking the right form of vitamin D.

There are two major types of vitamin D: D2 and D3. Vitamin D3 is the form your body makes in response to sun exposure. But unfortunately many doctors prescribe Drisdol, which contains vitamin D2 and is created by irradiating plant matter and fungus. So patients taking Drisdol are basically getting a “foreign” form of vitamin D.

Now, new research shows vitamin D3 is far more effective at reducing mortality rates than vitamin D2. Dr. Harvey Murff at Vanderbilt University analyzed 50 studies that included a total of more than 94,000 people. What his analysis found was that vitamin D3 reduced mortality by 6 percent, and D2 reduced it by only 2 percent.

The popular press never picked up on this study—perhaps because prescriptions for Drisdol make more money for Big Pharma than natural vitamin D3.

How much vitamin D should you be taking? That depends on your sun exposure, geographic location, skin color, age, weight, and other factors. There truly is no single dose that’s right for everyone. As a general rule, I’ve found that 5,000 IU daily works for most people. Your best bet is to have your blood level of vitamin D (25(OH)D) tested and take enough supplemental vitamin D3 (cholecalciferol) to keep it in the optimal range of 50–80 ng/mL.

Now it’s your turn: Has your doctor prescribed vitamin D2?

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As many of you know, the Food and Drug Administration (FDA) is still working on its plan  to remove resveratrol, curcumin, ubiquinol, and all other nutritional supplements introduced since 1994 from the market unless they undergo a ridiculous new approval process.

This is all under the guise of “protecting the public”—yet, at the same time the FDA turns around and approves yet another new sleeping pill. This is an outrage!

The FDA has just announced that it’s approved Intermezzo (zolpidem tartrate sublingual tablets) that treats middle-of-the-night insomnia. So now we have a Big Pharma pill for falling asleep, and another for staying asleep. What’s next, a pill for waking up in the morning?

Folks, as the FDA itself stated, Intermezzo is a federally controlled substance that can lead to abuse or dependence. But meanwhile they want to “protect you” from safe, effective, healthy supplements like resveratrol and ubiquinol?

Once again, nature has provided sleep solutions that are just as effective and far safer:

* Melatonin: Research has shown that taking 1–3 mg of melatonin 30 minutes to an hour before bedtime can reduce the amount of time it takes to fall asleep. And at least one study has demonstrated that 3 mg significantly increased the amount of time spent in REM sleep.

* Valerian: This herb which is native to North America, Asia, and Europe has been used since at least the mid-1800s for promoting sleep. The root of the plant is considered to be the most potent. The suggested dose is 250–500 mg, 30–60 minutes before bed. 

* L-theanine: This amino acid derived from green tea is renowned for its calming effects. Research suggests that L-theanine works by enhancing alpha-wave activity in the brain, which results in relaxation. The suggested dose is 200 mg, 30–60 minutes before bed.

Now it’s your turn: What’s your opinion on the FDA’s actions?

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As soon as the New Year’s Eve ball comes down in Times Square, you’ll be bombarded with advertisements for every weight loss program and diet pill out there.

New research published in Obesity Reviews shows that when we’re surrounded by food ads and high-calorie temptations, our inhibitory control caves. Inhibitory control is the brain’s ability to manage impulsive behavior.

Chronic exposure to unhealthy, high-calorie foods beats down our inhibitory control, so it’s literally not your fault that you’re craving fries, a donut, or a candy bar. But what researchers also found is that regular exercise enhances inhibitory control—reprogramming your brain to eat healthier.

But the benefits of exercise don’t end there. Physical activity makes your brain more sensitive to feelings of satiety, so you’re less likely to overeat. It also revs up your metabolism so you continue to burn calories at a faster rate for hours after you stop exercising.

Here are some easy ways to sneak in exercise, even during the busy holiday season:

* If you have holiday guests in town, put on a pair of walking shoes and take a brisk 20-30 minute walk before everyone wakes up.

* Going holiday shopping? Park at the far end of the parking lot and take the long way around the mall. Every step counts.

* Baking holiday cookies (to give away as gifts, of course)? Take a brisk walk around your house while they’re baking.

* Enjoying a holiday special on TV? Walk in place while you watch.

Now it’s your turn: How do you sneak exercise into your day?

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When I use the term “anti-aging,” I’m not talking about living forever. The real goal is to function at peak capacity throughout life, feel great, and be able to do all the things that make life worth living. Regardless of your chronological age, you want to be biologically young.

You already know your chronological age—even if you'd rather not admit to it. But do you know your biological or functional age?

How Old Are You Really?

Although there is no universally accepted yardstick for biological or functional age, experts have identified several biomarkers of aging that can be measured by a physician. These include muscular strength, exercise tolerance, vision and hearing, blood pressure, vital capacity (lung function), heart size, and laboratory tests of DHEA, glucose, lipids, and creatinine clearance (kidney function).

There are also some do-it-yourself tests to determine your functional age.

Now it’s your turn: How did you score?

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We’ve long known that fish is a good source of low calorie protein, and that red meat can be bad news for your heart. But now a new study from the University of Valencia has quantified just how important your food choices are to your risk of developing diabetes.

What the researchers found is that a diet high in fish can help to lower the concentration of glucose in your bloodstream and lower your risk of developing type 2 diabetes. Plus, the inverse is also true. High red meat consumption increases your risk of developing diabetes and gaining weight.

The researchers also proved the same things I’ve often warned about when it comes to red meat. Specifically they found that a diet high in red meat puts you at increased risk of developing cardiovascular disease, high blood pressure, and dying younger. Fish eaters, meanwhile, live longer and stay healthier.

What’s the bottom line for you? These findings confirm the same dietary recommendations that I’ve long given to my readers and patients—in fact, they underscore them. Folks, you want to get the majority of your protein from fish (particularly coldwater fish like wild salmon), skinless poultry, egg whites with an occasional yolk, and low-fat or fat-free dairy products, legumes, and whole grains.

At the same time you want to keep the amount of red meat you eat to a minimum. If you want to occasionally eat red meat, I recommend choosing organic beef.

Now it’s your turn: How much fish do you eat?

Here are some easy, delicious fish recipes to try:

Easy Baked Salmon

Zesty Grilled Halibut

Tomorrow in households all across the country, people will be lounging in their armchairs watching football while turkeys roast in the oven. Yet Thanksgiving is more than just one meal—it’s the start of an entire holiday season filled with food, fellowship…and more food!

"Holiday feasting" is as human as wearing shoes. But so are heart attacks, strokes, obesity, and the terrible discomfort of engorgement. Here are seven tips for keeping your waistline and health intact, without sacrificing your holiday cheer:

1. Eat the turkey, but skip the skin. A 3-ounce serving of turkey contains 6 grams of fat. The same serving size without the skin has only 1 gram.

2. Remember, feasting is as much fellowship as food. We gather to enjoy each other's company, so focus on the conversation as much as you do the meal.

3. Keep your portions reasonable. You don't have to eat half the turkey; no one will be offended if you don't. Load your plate to where you can always see some plate between the items.

4. Embrace the salads, sweet potatoes, fruits, and vegetables. Crowd your plate with them, leaving little room for the higher-fat items.

5. Put down your fork between bites, slow down, and focus on how each food tastes. In other words, enjoy your meal.

6. Drink plenty of fluids. You'll be taking in a lot of nutrients, including protein, and washing these out takes lots of water. (Beer and wine don't count.)

7. Gather up your family and friends and organize a post meal walk. Exercise boosts your metabolism and helps clear glucose from your bloodstream, improving control for those with diabetes.

Now it’s your turn: How do you avoid overdoing it during the holiday season?

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When we think of Thanksgiving, we think of food. But the average holiday dinner is loaded with a whopping 3,000 calories and more carbohydrates and fat than most people should eat in a day, never mind one meal. But keeping your calorie count down doesn’t mean skimping on delicious holiday food.

Here are several delicious, easy, and healthy recipes that the entire family will love:

Two-Hour Roasted Turkey

Roasted Vegetables with Mustard Vinaigrette

Garlicky Spinach

Emerald Dip

Now it’s your turn: Do you have a healthy Thanksgiving recipe to share?

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Stop the Urge to Snack—No Willpower Required

If you have trouble swallowing vitamins and supplements, you’re not alone. It’s estimated that nearly 40 percent of Americans have that same difficulty. For most, this difficulty stems from an oversensitive gag reflex.

The key to making your supplements easier to swallow is to fool that reflex—here’s how…

1. The next time you take your vitamins, try drinking from a water bottle. Keep your lips pursed and attached to the bottle at all times and use a sucking action to drink. This will trigger an automatic opening of the throat and the natural urge to swallow, allowing the pills to go down smoothly.

2. Here’s another technique that sounds a bit odd, but it really works. Since most supplements are in capsule form, they are light and buoyant in liquids. Put one or more capsules in your mouth along with a mouthful of water and bend your head forward. (Your instinct is to tilt your head back, but that constricts your throat.) More often than not, the pills will float to the back of your throat and swallowing them will be a breeze.

3. I also suggest taking several sips of water prior to taking your pills to moisten your throat. Swish the water along with your supplements around in your mouth.  Be sure to the water is room temperature or cold. Washing pills down with a warm beverage can dissolve the capsules before they leave your mouth which can impact the potency of the nutrients.

4. Still having trouble? I don’t normally recommend crushing tablets or opening capsules because they can quickly lose their potency, but if that’s the only way you can take your supplements, please do so. If you find the taste disagreeable, mix the capsule contents or crushed tablet with a cold food, such as yogurt or mashed banana.

Now it’s your turn: Do you have a pill swallowing tip you can share?

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