Your Integrative Health

Keeping Up Your Energy While You Lose Weight

Being on a diet can zap your energy while your body adjusts to eating less. You fall behind at work because you're dragging yourself around. You order a bacon cheeseburger instead of a salad as your patience shrinks and frustrations build up.

Hang in there. Shedding fat and excess pounds will ultimately put more zip in your step. Meanwhile, try these suggestions for beating fatigue while you cut back on calories.

Change the Way You Eat

1. Make time for breakfast. Refuel in the morning with a nutritious breakfast like eggs or yogurt with cereal and fruit. You'll be more productive and less likely to overeat later in the day.

2. Schedule mini-meals. Divide your daily calories up into five or six small meals and snacks. You'll keep your blood sugar stable and avoid becoming weak from hunger.

3. Focus on fiber. Whenever you eat, choose foods high in complex carbohydrates. Most vegetables and whole grains are rich in fiber. They give you staying power because your body digests them slowly. Pair them with lean proteins and healthy fats for a balanced diet.

4. Limit caffeine and alcohol. A cup or two of coffee in the morning wakes you up, but too much java late in the day can cause jitters and keep you up at night. Alcohol also disrupts sleep, so drink plain water close to bedtime. As a bonus, staying hydrated thins your blood and speeds up circulation, giving you extra energy.

5. Count calories. Losing weight gradually beats super strict diets. Drastically cutting calories can slow your metabolism and cause nutritional deficiencies. Estimate your individual calorie needs with online calculators available at many reputable websites.

Make Other Lifestyle Changes

1. Sleep well. Losing sleep is the most obvious culprit when you're feeling tired. Try to go to bed and rise at about the same time each day, especially when you're eating less.

2. Take a walk. Moderate exercise curbs hunger and lifts your spirits. Sign up for a dance class or walking club. Incorporate more activity into your day by stretching and climbing stairs.

3. Breathe deeply. Skillful breathing recharges your body and mind. Draw air in slowly and deeply through your nostrils allowing your diaphragm to rise. Spend an equal amount of time gently exhaling.

4. Manage stress. Losing weight may seem overwhelming if you're already juggling multiple projects. Dissolve tension with yoga or a warm bath instead of comfort foods.

5. Listen to music. Music is another stress buster that helps you breeze through housecleaning and paperwork when you're starting to slump. Turn up the stereo at home and wear ear buds at the office.

6. Clear away clutter. Is your bedroom overflowing with books you don't read and clothes you don't wear? Making your environment more spacious and organized will help you sleep better.

7. Inhale invigorating scents. Treat the doldrums with aromatherapy. Rosemary, peppermint and jasmine are refreshing choices.

8. Take a break. Adults need recess too. Accomplish more with less effort by enjoying frequent breaks. Most adults find it difficult to concentrate for more than about an hour, so the quality of your work may be enhanced while you feel more peaceful and resilient.

9. Talk with your doctor. If you need additional assistance, ask your doctor about underlying conditions that can cause chronic fatigue that sabotages your diet. Effective treatments are available for common issues like low thyroid functioning or anemia.

You can feel strong and alert while you stick to your weight loss plans. Boost your energy with healthy eating choices and other simple habits. Soon, you'll be lighter and livelier!

Don't wait another day to take control of your health. Schedule a consult with us now and unlock the secrets to optimal wellness!

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The information, including but not limited to, text, graphics, images, and other material contained on this blog are for informational purposes only. The purpose of this blog is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this blog. No guarantee is provided or implied. Results may vary based on each patient’s physical health and adherence to the care plan designed by the provider. These statements have not been evaluated by the United States Food & Drug Administration. These products are not intended to diagnose, treat, prevent, or cure any disease.

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8 Essential Secrets to Increasing Your Energy

Many of us seem to live hectic, busy, over-scheduled lives. The idea that you can increase your energy by making a few simple changes to some behaviors or by adding some healthful choices and activities is quite attractive.

Revitalize yourself through making these simple additions and changes to your life:

1. Exercise 6 days a week. Even though the mention of exercise might make you think your schedule will be more cramped and you’ll probably sap your energy doing it, facts are facts: Exercise kicks your energy up a notch.

· It can be a brisk 30-minute walk, bike ride, or jog. If you prefer, stop by your local health club and work out for an hour.

2. Eat your vegetables. Bump up your number of vegetable servings a day to 5 to 7. After the third or fourth day, you’ll feel the difference.

3. Find your own ways to rejuvenate. Does snuggling up with a book for 30 minutes make your busy world fade and jump-start your energy so you can get through the day?

· Maybe doing some calisthenics for 15 minutes in your office with the door closed will work for you.

· Try some simple stretches for creaky muscles to help you relax and re-energize.

· Whatever you discover brings you some quick energy, do it.

4. Rest your mind. What if you were to stare at your flower garden for 20 minutes or watch your 3-year-old dig in the sandbox?

· Let whatever thoughts vex you float off into the wild blue yonder and simply rest your mind.

· When you do, your psyche will be cleared out enough to re-load your schedule and tasks later on.

5. Breathe. Deep breathing has so many magical qualities. Everything that’s going on in your body requires oxygen and your breathing process brings it in.

· When you take several moments to just breathe, you’re subjectively stopping your world to imbibe in the sanctity of breathing.

· Try breathing in through your nose to the count of 4, holding it a couple of seconds, then exhaling through your mouth. Repeat 4 times.

· Perform this breathing exercise twice a day, once in the morning and once in the evening. You’ll unlock new energy and feel better.

6. Pick up the free weights. Did you know weight-bearing exercises for the upper body can boost your energy reserves? Whether you use one-pound, two-pound, or five-pound weights, perform some upper arm exercises for about 15 minutes 3 or 4 days a week.

· As your muscles build, your energy will strengthen.

7. Mind your stress. Stress can be one of the biggest energy drains you’ll experience. So, it’s wise to do everything you can to successfully manage your stress. Many of the points listed above will help with stress.

· Keep your schedule under control by allowing free time between appointments and time to catch up in order to control the level of stress in your life.

· Talk with your friends when you feel stressed. Refrain from using substances like nicotine and alcohol, as they are some of the biggest energy zappers of all.

8. Perform self-care, physically and emotionally. How you treat yourself is intimately related to how you store energy. Positive thoughts keep you feeling safe, comfortable, and healthy. Your emotional and physical worlds share a strong connection.

You have the power to perform vital behaviors to pump up your energy. Boost your revitalizing powers by putting these steps into practice.

Don't wait another day to take control of your health. Schedule a consult with us now and unlock the secrets to optimal wellness!

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What Everyone Ought to Know About Functional Medicine

Conventional medicine has done a good job with acute care, but the results have been less impressive when it comes to chronic conditions. According to the Centers for Disease Control and Prevention, half of all adult Americans now have at least one long-term, complex condition such as heart disease or diabetes.

With this in mind, it’s understandable that more patients and physicians are searching for alternatives, such as functional medicine. While a typical office visit often consists of finding a drug to match a disease, functional medicine addresses the underlying causes in order to maximize overall well-being.

If that sounds good to you, learn more about functional medicine. Take a closer look at this new approach and how you can benefit.

Introduction to Functional Medicine

1. Understand the definition. Functional medicine treats the whole person rather than isolated symptoms. It encourages a partnership between patients and their health care team. It focuses on enhancing wellness rather than reducing illness.

2. Learn the origin. The movement started about 30 years ago with a biochemist named Jeffrey Bland. Today, more than 100,000 doctors, nurses, and other health professionals specialize in functional medicine. In fact, the concept is now being introduced into the curriculum at leading medical schools.

3. Assess the impact. News about functional medicine is starting to spread. Its advocates include Dr. Oz and former U.S. President Bill Clinton. Many patients report getting more relief from arthritis and other conditions after a few months of functional medicine compared to years of conventional procedures.

How to Benefit from Functional Medicine

1. Develop a partnership. Functional medicine encourages collaboration between doctors and patients. Ensure that treatment decisions reflect your personal values.

2. Adjust your lifestyle. Take advantage of the increased emphasis on lifestyle factors. Care for yourself with adequate sleep, exercise, and nutrition. Manage emotional stress and cultivate close relationships.

3. Acknowledge genetics. Family history is also vital. Talk with your relatives to get insights into potential health risks. Share the information with your doctor.

4. Rely on science. Rest assured that functional medicine incorporates both the science and the art of medicine. Access the prescription drugs and surgery you may need while you explore other aspects of health care.

5. Investigate your environment. Are you exposed to substances that affect your health? Functional medicine may give you a fresh perspective on how to clear up your allergies or skin rashes.

6. Spot connections. Effective therapy acknowledges the complicated relationships between your body and mind. Weak abdominal muscles can lead to a sore back. Anxiety can upset your stomach or make your heart pound.

7. Be proactive. Head off trouble before it starts. Wearing non-toxins sunscreen protects you from skin cancer. Building strong bones reduces fractures in old age.

8. Receive personalized care. Be treated like an individual rather than a set of symptoms that can all be cured the same way. Your sore throat may just be from food sensitivities!

9. Save money. You may be able to spend less while living better. A daily walk costs less than prescription drugs. It may also help you manage your weight and lower your blood pressure, or blood sugar.

10. Work with your body. Best of all, functional medicine honors your body’s natural healing mechanisms. You can benefit from the latest medical breakthroughs along with natural techniques like rest, meditation, and deep breathing.

Enhance your long term well-being by making positive lifestyle changes and taking an active role in your medical care. Functional medicine can help you live a longer, healthier life.

Don't wait another day to take control of your health. Schedule a consult with us now and unlock the secrets to optimal wellness!

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Your Complete Guide to Metabolic Syndrome

You or someone you know probably has metabolic syndrome. It’s a widespread cluster of conditions that affects as many as one out of every four people.

Metabolic syndrome refers to a group of risk factors that increase the chances of heart attacks, diabetes, and other serious conditions. The main causes are obesity and inactivity.

Since it’s a relatively new diagnosis, many are still unfamiliar with metabolic syndrome. The good news is that lifestyle changes are usually an effective treatment. Learn how to protect yourself and your family from this health issue.

Introduction to Metabolic Syndrome

1. Understand the 5 factors. To be diagnosed with metabolic syndrome means having at least 3 of the 5 known risk factors. These include excess abdominal fat, high blood pressure, and high blood sugar. The other 2 components relate to unhealthy cholesterol, elevated triglycerides, and low levels of HDL or “good” cholesterol.

2. Look at the big picture. Some experts disagree about whether metabolic syndrome accurately predicts heart conditions and diabetes. Just remember that all 5 of the risk factors are significant and can usually be controlled by eating better and exercising more.

3. Assess your risk. Obesity, poor diet, and sedentary lifestyles top the list of factors that can predispose you to metabolic syndrome. The condition is also more common among seniors and certain ethnic groups, including African-Americans, Hispanics, and Asians.

4. Know your family medical history. Metabolic syndrome runs in families. Talk with your doctor about related conditions that affect you and your relatives. Especially relevant are diabetes, insulin resistance, hormone imbalances, heart conditions, and trouble with blood clotting.

Preventing and Managing Metabolic Syndrome

1. Ask for a diagnosis. Since most symptoms of metabolic syndrome are invisible, it’s important to receive regular medical checkups. Simple tests can measure your blood pressure, blood sugar, and cholesterol.

2. Eat sensibly. Diet plays a big role. Aim to fill at least half your plate with vegetables and fruits. Whole grains and lean proteins, like beans and fish, are also good. Ask your doctor to refer you to a registered dietician if you’re interested in a special meal plan for diabetes or other conditions.

3. Lose weight. Even small amounts of weight loss can have powerful effects. A 10% decrease in body weight may be enough to lower your blood pressure, control your blood sugar, and normalize your cholesterol levels.

4. Choose healthy fats. The final element in your diet is fat. Your doctor can let you know if it’s advisable to stay below the usual guidelines of obtaining about 25 to 30% of your calories from fats. Whatever the number, focus on monounsaturated sources like olive oil, nuts, and seeds.

5. Exercise regularly. Being active is also essential. Work your way to up to moderately intense exercise for 30 to 60 minutes per day. A gentle walk is a great way to get started.

6. Quit smoking. Regardless of whether you have metabolic syndrome, avoiding tobacco products is good for your cardiovascular system. It often takes several attempts to quit smoking permanently. Give yourself as many chances as necessary.

7. Take medication as prescribed. Your doctor may recommend medication. Several types of drugs have been proven effective, including blood pressure and diabetes medicines, as well as low dose aspirin.

You may be one of the 47 million Americans who have metabolic syndrome, but simple changes in behavior can dramatically lower your risks. Talk with your doctor about the best strategies for you. Managing your weight and keeping your heart healthy will help you to enjoy a long and active life.

Don't wait another day to take control of your health. Schedule a consult with us now and unlock the secrets to optimal wellness!

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A Startling Fact About MS and Women

Women are up to 3 times more likely than men to develop MS, according to the National Multiple Sclerosis Society. As cases increase worldwide, it’s important to know how MS could affect your life.

MS is an autoimmune condition that involves the central nervous system. It occurs when your immune system mistakenly attacks a fatty substance called myelin that covers your nerves. This disrupts communications between your brain and body.

The symptoms can affect any part of your body and vary widely for each individual. About 85% of patients have the relapsing-remitting form of MS where you may enjoy periods with little to no symptoms.

While there is no known cure, treatment options have expanded in recent years. Take a look at this quick guide to MS and how to live with it more comfortably.

Understanding MS:

Consider the causes. There are many theories about what causes MS. It may be related to genetics, viral infections, and vitamin D deficiencies. Smoking and excess weight can also increase your risk.
Know the general symptoms. Most symptoms are similar for men and women. That includes muscle spasms, fatigue, difficulty walking, blurred vision, and memory loss.
Know the symptoms for women. The reason why women are more prone to MS may be due to hormonal differences and having more body fat. Symptoms may intensify during menstruation, menopause, and after giving birth.

Treating MS:

Get tested. MS is usually diagnosed by a combination of methods. Your doctor will probably order several tests and analyze your cerebrospinal fluid for the presence of certain proteins.
Take medication. Drugs can be very effective for managing MS. Some of the most common medications include beta interferons to decrease the frequency and severity of attacks and other drugs to relieve specific symptoms such as muscle spasms or anxiety.
Try physical therapy. Working with physical and occupational therapists can help. They can show you exercises to increase your strength and balance and suggest adaptations to your home and office to enhance your mobility and prevent falls.

Living with MS:

Eat a balanced diet. There is no special diet required for MS, but healthy eating may provide some relief. Many experts recommend high protein, high fiber, and low fat choices in order to reduce inflammation and keep bowel and bladder issues under control.
Exercise regularly. Staying active is especially important when you have a chronic condition like MS. On days when you feel tired, try gentle activities like walking or restorative yoga. You may also enjoy low impact exercises in water.
Quit smoking. Tobacco can trigger MS and aggravate the symptoms. Talk with your doctor if you need help quitting. Limiting alcohol may be beneficial too.
Rest up. About 80% of MS patients experience fatigue that interferes with daily responsibilities. Make sleep a top priority. Your physical and occupational therapists can also help you with energy saving strategies and devices.
Cool off. Excessive heat may make you feel worse. Lower your thermostat at home and sit by a fan. Drink plenty of water and dress in layers.
Seek support. You may need a family member or a professional to assist you at times when your symptoms are severe. You may also want to speak with a counselor or join a support group with other MS patients so you can share validation and encouragement.

Living with MS can be challenging, but the situation is growing brighter. Life expectancy is increasing, and genetic research may find a cure. Meanwhile, you can help manage your symptoms with appropriate medical care and healthy lifestyle choices.

Don't wait another day to take control of your health. Schedule a consult with us now and unlock the secrets to optimal wellness!

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How to Fall Asleep Faster and Better With These 6 Tips and Tricks

Do you have trouble falling asleep at night? If so, you’re not alone—millions of people worldwide deal with insomnia and other sleep-related problems. The good news is that there are ways to fall asleep faster and better.

Here are six tips and tricks to help you fall asleep easily:

Set a time for going to bed and getting up and follow this schedule, even on weekends.

● Follow these tips to establish a suitable bedtime routine: To establish a routine, start by winding down for 30 minutes before bed. Avoid using screens (such as phones, laptops, or TVs) during this time.

● Do something calming, such as reading, listening to music, or writing in a journal. Start your routine at the same time every night so that your body gets used to it.

● Take a warm bath or shower and check your room temperature. If your room is too hot, it is difficult to sleep. Make sure your bedroom is dark, quiet, and calm. It will help signal to your body that it’s time to sleep. Use blackout curtains or blinds to block out any outside light.

● If you have trouble sleeping in silence, try using white noise machines or earplugs to block out external noise.

It’s best to avoid coffee, tea, energy drinks, and other caffeinated beverages at least six hours before bedtime.

● Try these tips to help you fall asleep faster: Alcohol may make you feel drowsy at first, but it can disrupt your sleep later in the night. It’s best to avoid alcohol before bed. If you can’t give up caffeine or alcohol entirely, try to limit your intake to earlier in the day.

● Drink coffee or tea in the morning and have your last alcoholic beverage at least three hours before bedtime. Drink chamomile tea or any other relaxing beverage two hours before bedtime.

● Try not to smoke cigarettes before bed. Nicotine is a stimulant that can keep you awake. If you smoke, try to quit or at least cut back. Smoking earlier in the day will give your body time to metabolize the nicotine before bedtime.

Keep your bedroom cool, dark, and quiet. The ideal room temperature for sleeping is between 60- and 67-degrees Fahrenheit.

● Try these tips to improve your sleep: If your room is too hot or cold, it will be difficult to fall asleep. Use air conditioning or heating to adjust the temperature of your room until you find a comfortable level.

● Besides being the perfect temperature, your bedroom should also be dark and quiet. Use blackout curtains or blinds to block out any outside light. Block out noise with earplugs and wear a sleep mask if necessary.

Use lavender oil to relax before bedtime. Lavender oil has a calming effect that can help you sleep.

● Try these tips to use lavender oil for better sleep: Add a few drops of lavender oil to your pillow or diffuser. Or, add a few drops of lavender oil to your bathtub and enjoy a relaxing bath before bedtime.

More ways to relax. There are many relaxation strategies that you can try.

● Here are a few to get you started: Tense and relax different muscle groups in your body, starting with your toes and working up to your head.

● Deep breathing involves taking slow, deep breaths and focusing on your breath as you inhale and exhale.

● Visualization involves picturing a peaceful scene in your mind, such as a beach or a meadow.

● Start by practicing them for 20 minutes during the day and then try doing them for a few minutes before bedtime. Use relaxation apps such as Headspace or Calm.

Exercise during the day. It’s essential to keep your body active during the day to promote better sleep at night. Try these tips: Get at least 30 minutes of exercise every day.

● If you can’t fit in a full workout, try taking a brisk walk or a bike ride. Avoid exercising within two hours of bedtime, making it harder to fall asleep.

Sleep deprivation is a common problem that can have many adverse effects on your health. If you’re struggling to get enough sleep, try these tips to fall asleep faster and improve the quality of your sleep.

Use relaxation techniques such as deep breathing and lavender oil and prepare your bedroom for a restful night’s sleep by closing the curtains and making sure the room is calm, dark, and quiet.

If you have trouble falling asleep, contacting a sleep specialist can also help. They can help you identify any underlying causes of your insomnia and create a treatment plan to help you get the restful sleep you need.

Don't wait another day to take control of your health. Schedule a consult with us now and unlock the secrets to optimal wellness!

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