Posted on


Surveys show that many people resolve in the New Year to eat less and exercise more. However the reasons for exercising are often cited as “weight loss. “ If weight loss is your only goal many will not continue to exercise beyond the first few weeks. I tell my patients that the value of exercise is far, far, beyond weight loss.


Here are the Doctors and Best reasons to exercise

  1. Feel Good: we all want to feel good; whether you eat your favorite foods, drink your best wine, eat a good piece of chocolate, take a dream vacation or just a soak in a hot tub, all in an effort to feel good. We are all in pursuit of that the “next fix” that gives us that feeling of goodness. Exercise stimulates the release of the feel good hormones called endorphins. They affect the part of the brain that signals the body a message, “I am in a state of euphoria or happiness”. Granted , that state of euphoria can vary per individual. You have to exercise regularly then your brain and body connection can unite. You will over time look forward to the pump, the burn and the build.
  2. Natural Antidepressant: Recent study of women between the ages of 26-50 with depression, demonstrated that moderate exercise regularly reduced depression significantly. Anxiety is often associate with depression and exercise also reduced anxiety.
  3. Energy Booster: the very reason why many do not exercise is a lack of energy. Ironically if you can convince your body to get moving you will actually have more energy. One study demonstrated that 6 weeks of regular physical exercise decreased fatigue in 36 people who experienced daily fatigue.
  4. Increase Bone Strength: In my practice I find that runners and weight lifters both suffer from bone abnormalities. However regular exercise will increase bone strength and density so that injuries can be eliminated. As we age we increase wrist , hip, back, wrist and ankle bone injuries . This is decreased by 60-70 percent in people who exercise regularly. We all know of an elderly person who has suffered a debilitating hip fracture. Hip fractures in most cases are a result of poor bone health earlier in life. Start now to build strong bones for the future.
  5. Increase Metabolism: an increase in muscle mass leads to an increase in metabolism. You can actually burn more fat with an increase in muscle mass. Turning your body into a fat burning machine 24-7.
  6. Decrease Mortality: decrease in the incidence of death due to heart disease. Decreased exercise leads to increase belly fat. An increased in belly fat is associated with increased insulin resistance leading to type 2 diabetes. Diabetes is a major risk for death due to cardiovascular disease.

So there you have it get moving and live life healthier, feeling good and longer.


Posted on


Studies have been done that the active ingredient in turmeric curcumin or diferuloyl methane, has shown to have anticancer effects on cancer cells. An international study demonstrated that turmeric given to patients getting chemotherapy for bowel cancer did better than those who did not receive turmeric. More studies need to be done to definitely determine if turmeric is a cure for cancer. Many believe that cancer has an autoimmune component. Turmeric has been proven to have anti-inflammatory properties and to improve a person’s immune system.
Turmeric Can Help With Cancer Treatment
Laboratory studies show that turmeric works best on cancer cells related to breast, skin, and bowel.The mechanism is not known but turmeric has been shown to slow down and prevent the growth of cancer cell.The active ingredient in turmeric is curcumin. An international study looked at the effects of chemotherapy alone and chemotherapy with turmeric consumption. The study concluded that turmeric and chemotherapy worked better on destroying and decreasing the growth of cancer cells. A 2007 American study in mice seemed to show that curcumin helped to stop the spread of breast cancer cells to other parts of the body.
Turmeric and Colon Cancer
Colon cancer is on the rise. We are seeing colon cancer in younger and younger patients. Today the increasing incidence of cancer has increased in those under 35 years old.
Some scientist believes that low fiber diet,  chronic insult or inflammation to the colon has fueled this rise in colon cancer. All of the added preservatives and chemicals in processed foods are seen as inflammatory to the colon. Turmeric is so amazing. It is well absorbed in the lining of the colon. Curcumin, the active ingredient of turmeric can interact with the cancer cells in the colon to retard their growth.
Turmeric Is Not Just A Spice
Turmeric has powerful anti-inflammatory properties to get to the root cause of an illness. It not only helps reduce possible cancer growth but helps with joint and arthritic pain, memory loss related to Alzeheimers and regulation of blood sugar. Adding turmeric to your soup, salads, drinks, meats, sauces, and dressings can start your journey towards health. A little sprinkle could have far-reaching health benefits.



Posted on


Activated charcoal will help the bloating, hangovers, blocking fat, teeth staining, from the holiday festival of calorie consumption. Activated charcoal is getting a lot of attention because it is simple and safe. As a medical, doctor I have used charcoal for the last 25 years to treat patients who have had a drug overdose. In the literature lots of scientific evidence to support the use of charcoal for particular drug overdose to prevent absorption into the bloodstream. I have studied all the popular uses of activated charcoal and listed are the best alternative healthy fixes.

1. Bloating After Eating

If you are like most people after a big holiday celebration you have consumed more calories and food than normal. The calorie consumption during a holiday can be as high as 4,000-6,000.That is counting all the sugary drinks, cakes, pies and cookies. The end result on your colon can be excessive bloating and indigestion. American Journal of Gastroenterology found that activated charcoal reduced  bloating and abdominal cramps caused by gas after eating. Try 2-3 T of powdered activated charcoal in 8 oz of water.

2.Hangover Blues

Alcohol is quickly absorbed into the bloodstream. I have seen activated charcoal being used in emergency hangover kits on college campuses. Most alcohols have other chemicals in it and activated charcoal can prevent their absorption. An added benefit is to reduce the upset stomach associated with alcohol consumption. It sometimes decreases nausea and dyspepsia.

3.Blocks Fat and Fatty Liver

Just a day after a large fatty meal with or without alcohol could result in a fatty liver. I have evaluated college students who went on a Friday night drinking binge and found that the liver and blood had lots of fat content the next day.  Not a pretty picture. The liver is the organ that detoxes the body. When you consume a large amount of fat and toxins like alcohol the liver runs out of its ability to detoxify. A University of Michigan study demonstrated that activated charcoal can adsorb cholesterol and bile acids present in the intestine, preventing their absorption. More studies have to be done to determine how much charcoal and how often it should be used. We use 25-50 grams in the hospital for drug overdoses. The amount should be much less but I have no science to determine the exact amount to give.

4. Activated Charcoal for Teeth Whitening

Say you eat a slice of blueberry pie,  drink red wine and other discoloring foods and you fell asleep forgetting to brush your teeth. Just mix 1T activated charcoal in water to form a paste. Brush your teeth with the mixture waiting 2-3 minutes and rinse as normal.  The stains from food are removed with activated charcoal.

5. A Charcoal Mask For Skin Acne and Discoloration

For some of us,  the break out of acne is coming after the stress of the holiday. Activated charcoal can bind the environmental dirt, germs, and chemical on your skin that cause inflammation of the glands leading to acne. Add one teaspoon of powdered activated charcoal to warm water until it forms a paste like peanut butter consistency. Then add a teaspoon of honey. With the honey and activated charcoal, mixture  apply a thin layer to the face. Leave on the face for about  10 minutes and then rinse off thoroughly. Protect your countertop and rinse the sink to prevent discoloration.

Posted on


ADRENAL GLAND burnout is very common among women. Sometimes it is mistaken for thyroid disease.  The symptoms are similar and both have common traits. In thyroid disease, you will gain weight even if you are eating right and exercising. Increased cortisol levels in adrenal disease can cause increased fat storage. Women experience fatigue or insomnia with thyroid disease as well as adrenal burnout. Depression is a common symptom resulting from many chemical and biological imbalances, including thyroid and adrenal burnout. Given all of these similarities, you can speculate why some doctors miss the diagnosis of adrenal fatigue. How do you know if it is your thyroid gland or your adrenal gland that is causing your weight gain, fatigue, sleeping problems, brain fog, abdominal bloating and salt /sugar craving?

What Causes Adrenal Burnout?

The most common cause of adrenal burnout is continuous emotional and physical stress. It could be stress from working long hours, not sleeping, marriage, divorce, a death, injury, surgery, infection or other stressors that might occur in life. When you are stressed your body produces cortisol. Cortisol is the stress hormone that gives the body the energy to take action. In common terms, it is the “fight or flight hormone”. Whether you are stressed with an injury or a potential bear attack, the body responds with cortisol. Continual stress causes the adrenal to continuously produce cortisol. Over time your body, in essence, runs out of the hormone because the gland has been overworked.

How DO Know if Your Adrenal Gland Is Burned Out?

You can visit your doctor and have both your thyroid levels and your cortisol levels measured. Some believe that the saliva test is most sensitive to cortisol levels. However many times these levels can be normal and still have an underactive thyroid or adrenal gland. So what is the answer? Be aware of the symptoms of adrenal burn out; take a look and go over this list below. If you have two or more of the following consider the possibility of adrenal burnout.

  • Sleeping problems
  • Brain fog
  • Anxiety and Depression
  • Indigestion, IBS, Bloating
  • Fatigue
  • Weight Gain
  • PMS/ Hot Flashes

Many women are never diagnosed.  They treat the symptom of insomnia with sleep aids and treatment of anxiety and depression with medications. Stress is a major cause of adrenal burn out. Try to limit your stress as much as possible. Close your eyes and try deep awareness breathing, several times throughout the day. Just as important as stress, if your gut has a microbiome imbalance like h.pylori or candida it can cause a malfunctioning of the adrenals. Process foods and excessive refined sugars can attack almost any organ in the body including the adrenals. Causing adrenal burnout.




Posted on


Pain patches are very effective for treating back pain, neck pain, and many other muscle or joint pain. Many people overlook this form of pain management. The reason being is that most people are simply uninformed about the effectiveness of pain patches.We know that opioid pain patches like Fentanyl work well. But when it comes to using non-narcotic pain patches many patients say ” taking something by mouth is just better”. Not true in all cases.

Pain patches are a form of transdermal medication delivery. Medication delivery through the skin has been around for many years. We use patches for nicotine, bioidentical hormones, motion sickness and treatment of heart conditions or pain (nitroglycerin). The medication that could be taken by mouth instead is delivered through the skin into the bloodstream. You could just take a pill for motion sickness or you could put a small patch behind your ear. Here are some of the advantages of pain patches especially non-narcotic:.


1.Medication is Over a Longer Period

Transdermal pain medication delivers a smaller concentration of the medication through the blood over a longer period of time. Some people who abuse medication can negate this protective aspect of the patch. People can overdose or get toxic amounts of the pain medication by cutting open or chewing on the medication in the patch. If used right pain patches safely deliver the medication that is needed to relieve pain.

2. Advantage If You Have Difficulty Swallowing Pill

A pain patch eliminates the oral barrier.Young and old alike sometimes have problems swallowing pills.

3. Taking Medication Less Frequently

Most pain patches last between 12-72 hrs. This range depends on the type of pain patch. The prescription pain patches tend to last longer sometimes as long as 3 days. Oral medications even when stating that they last 12hrs start to become less effective in 2-3hrs.

4.Less  Stomach Upset and Heart Concerns

Pain patches come in all kinds of flavors. A prescription pain patch whose main ingredient is like ibuprofen works well without the stomach upset. Patients sometimes complain that ibuprofen type medication taken by mouth cause havoc on the stomach. We also know that the edlderly are at risk of heart  and kidney problems when they take this class of drugs like ibuprofen.

Final note you do not have to have a prescription to get effective pain patches. For example, lidocaine, menthol, and capsaicin patches are all over-the-counter patches. Menthol and capsaicin are both natural alternatives used for pain relief.


Posted on

5 Ways to Protect Your Eyes From Damage Caused By Computer and Cell Phone

We look at our cell phone or computer more than we think. Most of us work in front of a computer screen due to the digital age that we now live in. It is estimated that we look at our cell phone more than 40 times per day and our computer or tablet more than 10hours daily. 8-10 hours is not a far stretch for most of us. We normally work 8 hours in front of the computer screen and spend additional hours at home on our computers ordering on Amazon. All of that exposes our eyes to damaging blue light emitted by the screen.

How do you know if you are suffering from the harmful effects of the blue light? It is often referred to as computer vision syndrome (CVS). If you experience dry eyes, headaches, drainage from the eyes, red eyes, or itchy eyes, blurring of your vision you might have CVS.

What Can You Do About CVS

1.Blink Frequently

Blinking helps to naturally lubricate the eye. The natural tears prevent irritation to the lining of the eye. It has been suggested that you pause every 20 minutes to look 20 feet away for 20 seconds and blink.

2.Take a Break From The Computer or Phone

The eyes have more than 6 muscles that control the movement of the eyes. Theses muscles tire out. You would never attempt to hold a squat for 20 minutes or even 5-10 minute for that matter. Your eye muscles must relax as well. Blink frequently.

3. Flax Seed and Decrease Inflammation in the Eye

A natural way to decrease the redness in the eye is to decrease overall inflammation. Flax seeds contain more anti-inflammatory powerful than even fish. The omega-3 fatty acids in fax seeds can calm down the irritation in the eye cause by CVS.

4. Blue Light Suppresses Melatonin

Studies show that the blue light can actually inhibit your normal deep sleep. So the recommendation by some neurologist is to stop texting and using your computer at least 2hrs before bedtime.

5. Blue Light Filtering Glasses

Glasses that filter the blue light have been around for years. However they are usually not too fashionable. You most likely would not be sporting them at work. But you might be able to get transitional lenses that filter blue light.

Posted on

5 Exercises to Relieve Hip Pain

Pain in the hips can keep us from enjoying life. It can hinder our movement and put a damper on our plans keeping us from our daily routine. Whether your pain is from over-stressed muscles due to strenuous training or pain associated with arthritis, it can be quite intense and debilitating. Luckily, there are ways to decrease the pain you are feeling that do not involve habit-forming chemical medications. Here are five stretches that you can do at home to help relieve the pain and reduce any swelling that may be present in the tissues and joints. Try some of these daily to see if your hips improve to help you get back on track pain-free.

1: Hip Bridges:

These help to strengthen the hip and relieve pain.

Lie flat on your back. Bend the legs and place the feet flat on the ground as close to your bottom as you can manage. Slowly push your heels into the floor and raise your hips upward off the floor. Then lower your hips back to the floor. Do this exercise in five sets of up to twenty repetitions each.

2: Lateral Leg Raises:

These are done lying down and will strengthen the iliotibial band which resides along the outside part of your upper leg.

Lie down on your right side on the floor. Extend your right arm out for balance. Raise your leg as far as you can. Extend it straight not bending the knee. Bring your leg back down slowly. Try to do fifteen repetitions then roll to your other side and do fifteen repetitions with the other leg. Try to accomplish four sets on each leg.

3: Leg Circles While Lying Down:

This exercise helps to improve range of motion and strengthen the hip. Lie down on your back on the floor with your legs out straight. Bring your left leg up off the floor about three inches then begin rotating the foot at the ankle. Keep your leg straight. Do three sets of five rotations each on each foot.

4: Lower Back Rotation Stretches:

This will open the hip and allow the muscles to stretch. First lie down on the floor on your back. Bend your knees. Allow your arms to relax on either side of your body with your palms upward. Allow your inner thighs to touch and move your bent legs as one to one side and turn your head in the opposite direction. With your opposing hand to knee, press down on the knee to increase the stretch in the hip and lower back. Hold this pose for twenty seconds. Do three times twice daily.

5: Hip Flexors:

These will stretch the hip and relieve stress. Start at a kneeling position with your right leg bent at the knee and in front of you. Your left leg should be supporting you. Lean your body forward until you feel the stretch in the hip. Lean forward a little more to deepen the stretch.


As with all exercises, a physician should be consulted before you begin to see if it is safe for you in your individual situation. Ice and heat should be used along with the stretches to get the joint back to peak performance.

Posted on

3 Important Tips if You are Running a 5k: Avoid Painful Injury

3 Important Tips if You are Running a 5k: Avoid Painful Injury


Running a 5k could be a big challenge and present a massive impact on your body. This includes painful injuries. Whether you are an experienced runner or a first-timer, it is important to do your best to prevent injuries or pain and make the most out of your run! Read on to learn more about 3 important things to know when running a 5k!


1) “Listen” to your pain

If you are in pain or start feeling like something is off, don’t shrug it off. Listen to your pain, because it might be an indication that something is wrong. If you start feeling pain while running, it might be a good idea to stop and avoid overworking yourself. Take some time off the run to evaluate your situation and if possible, consult a doctor or physician at the event to make sure you didn’t injure yourself while running.


2) Do not underestimate the importance of stretching and warming up.

Stretching and warming up is extremely important, and you should always take the time to stretch and warm up before undertaking in any demanding run, let alone a 5k!

Warm up routines and stretching exercises can greatly decrease the risk of injury, muscular inflammation and other issues that might affect your run and hurt you due to physical / muscle stress not handled properly. You can find a lot of exercises on the net. Take time to try multiple routines that work for you personally. But do not skip over warm-up.


3) Stay hydrated.

It is vital to stay hydrated during a run, but at the same time, you might not want to drink huge amounts of water at once to avoid feeling bloated. The best approach to drinking water during physical activity is to take it easy: drink very frequently, but in small amounts. If possible, keep a mouthful of water in your mouth for a prolonged amount of time: this will contribute to continual hydration, without requiring extended drink breaks!

Posted on

The 5 Benefits of The Ketogenic Diet




The Ketogenic diet is taking the world by surprise. Wading through all the fad diets on the market is exhausting. It is time to give all of those up and turn to the one that has been scientifically proven to work. The Ketogenic diet is different than any other way of eating that you have ever tried before. IT not only lowers blood sugar and cholesterol, it also burns fat and decreases inflammation which causes pain. Inflammation is a large problem in our society. It is caused by filling our bodies with processed and chemical based foods. The Ketone diet helps to reduce inflammation and heal our body and improve overall health.

The Ketogenic Diet revolves around ketosis. This natural process occurs when our bodies create ketones, produced by fats breaking down in the liver. The Ketogenic diet is a low carb, high-fat eating plan. Sound different than all the others? It should because it works. The goal of this diet is to bring your body to its metabolic state by eating very low carbs. Our bodies are adaptive. It will burn the food you put into it unless it is carbs which are stored in your fat stores if they go unused. By eating fats and taking away carbs, your body switches its fat fuel burn to use the fats. Ketones will now be used as your main energy source. This incredible eating plan is very satisfying and the foods you eat leave you feeling full with plenty of energy for challenges of the day. This diet is high in fat, moderate in protein, with very low daily carbs. The breakdown of this should look something like: 70% fats, 25% proteins, and 5% carbs.

There is an endless list of benefits associated with the Ketogenic diet. Here are our top five:


#1: Increase of Energy:

The Keto diet gives your body a more reliable and effective energy source for your body to use. By switching your fuel burning potential to fats, you not only gain energy by eating but also from your fat stores in your body. You feel more energetic to get you through the day. Hunger is diminished and energy levels soar.

#2: Weight Loss:

On the ketogenic diet, the body will use body fat for energy. Insulin is a fat storing hormone in the body. Keto dieting will drop those insulin levels and your body begins to rapidly burn fat. This diet lowers insulin into healthy ranges without expensive medication. Studies have proven that this diet is healthier and more successful than low-fat or low-carb diets.

#3: Blood Pressure:

The Ketogenic diet has been proven to improve cholesterol and triglyceride levels that can build up in the arteries and cause serious health risks. HDLs are increased with a lowering of harmful LDLs. Blood pressure severely improves on this diet plan. Even though this diet is high in fat it does not impact the cholesterol level.

#4: Concentration:

The Ketogenic diet is specifically used by many to improve mental focus and concentration. Ketones feed the brain. When carbs are lowered the big spikes in blood sugars are avoided. Blood sugar spikes interfered with focus and mental performance. By operating your body’s system on ketones, your brain has all the fuel it needs to experience massive improvements in focus during the day. It has also been proven through studies to reverse neurological disorders.

#5: Blood Sugars:

The Ketogenic diet naturally lowers blood sugar levels. Studies have proven that it manages and even prevents diabetes from forming. This diet reduces the amount of sugar in the blood, it also improves insulin secretion. If you are a diabetic and are looking for a natural way to control your condition without medication, talk to your physician before starting anything new and before you take yourself off your prescribed medicine. Talk to your physician about the benefits of this diet to see if it is right for you.

Eating the ketogenic way not only improves your health and boosts energy levels, it gives you a happy outlook on life and gets you back to the right way of eating. This diet provides an intake of high fat, protein, vegetables and low carb, which includes fruit. Eating this way closely monitors sugars and wasted calories that turn to fat in the system. By switching your body to rely on the ketones it produces to fuel itself, you reprogram your system into a fat burning machine ready to take on whatever you need to tackle in your day.



Posted on

Benefits of Exercise on Mood, Anxiety and Depression

Do you experience anxiety or depression? Some people have occasional symptoms and others have chronic anxiety and depression. Everyone has had anxiety or depression at least once. Anxiety resulting  from a  big exam, new job, new city, new boyfriend or girl friend. Depression from the  loss of family or friendship. All of us have heard that exercise is good for you. Most agree that moderate exercise is important to maintain health and weight. Studies have demonstrated that the real reason why most people exercise is the immediate sense of well being and energy burst.

If your depression and anxiety are mild exercise can be as powerful as prescription antidepressants. But exercise has fewer adverse side effects with potentially more positive benefits. Remember your personal doctor who knows you can help you with options.


Exercise Increases Brain Blood and Endorphins

What is the science behind the positive effects and benefits of exercise? We know that exercise increases blood flow to the brain. More blood flow means more oxygen to the brain. At the same time the bad chemicals are pushed out as waste. Exercise also increases the happy chemicals called endorphins to the pleasure centers of the brain. A bonus benefit, during exercise your mind often becomes distracted from your problems. This results in getting rid of the negative repetitive thinking common in depression and anxiety.

Exercise Decreases Tension

When you are anxious the muscles in our body like the face , neck and shoulders become tense. Your palms sweat and sometimes your heart beats fast. It is the bodies ‘fight or flight ‘ response to potential danger. All this tension in your body can relax when you perform moderate exercise. Stimulate your brain to produce positive  endorphins with exercise. After you finish have a small piece of dark chocolate know to enhance mood as well. Your body will reward you. Remember the mind and body are connected.