Antibiotics are drugs that fight bacteria that cause illnesses such as pneumonia and meningitis. By now, we all know that antibiotics have little effect on illnesses caused by viruses, such as colds or the flu.

But in our haste to kill germs (thinking that by doing so we’ll produce health), we often overlook the good bacteria.

Not all bacteria in the body is bad. In fact, without the good bacteria, digestion and other bodily functions would be seriously compromised. Unfortunately, when people take antibiotics it kills the good with the bad. That’s when it’s especially helpful to be mindful of probiotics.

The word probiotics means “for life,” and they are the beneficial or “good bacteria” that can help promote health.

Probiotics support the body’s natural immune functioning and help digest the food we eat. In fact, the gastrointestinal tract is home to more than 400 different types of bacteria, acidophilus being the most familiar. Probiotics also help to keep the level of harmful bacteria in check.

A large percentage of probiotics comes from dairy products that contain lactobacilli and bifidobacteria, such as yogurt. Probiotics are also available in supplement form. Currently there are studies being conducted to assess the effectiveness of probiotics in treating many types of conditions, including Crohn’s Disease, lactose intolerance, high cholesterol, eczema, vaginal and urinary tract infections and the prevention of respiratory infections in children.

PJs on? Check. Teeth brushed? Yep. Curled up in bed? Oh, yeah. But what can you do when falling asleep or staying asleep is a real challenge?

I thought would pass along these 3 suggestions from RealAge experts Mehmet Oz, MD, and Michael Roizen, MD. Oh, and I would add a 4th – find a safe, pharmaceutical-grade supplement with natural herbs that have been shown to improve sleep quality. My wife and I use Sleep-Tite and find we get a more restful sleep and wake up refreshed, without that hung-over feeling that one can get from most over the counter and prescription sleep aids.

Be well,
Dr. S

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1. Don’t fight it. Tossing and turning works for salads, not sleep problems. If you can’t get to sleep within 15 minutes, get out of bed and do some light activity, like a yoga pose or a short walk. Getting your mind off sleep resets and reboots your system. Then, once back in bed, invite sleep with some soft music or meditation

2. Use the night. Dim your lights several hours before bed to avoid the stimulation caused by artificial-light pollution — that stuff that emanates all around us thanks to TVs, computers, and indoor lighting.

3. Treat your nose. Allergies can prevent and disrupt sleep, thanks to all the congestion they cause. Consider over-the-counter nasal strips or a nasal saline or antihistamine spray for a stuffy or runny nose.

As a physician, I am always looking for practical tips that I can pass along that will be helpful to everyone trying to “stay healthy”. I thought these tips were spot on!

Be well,
Dr. S
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They’ve struck again—the mid-afternoon munchies. Here’s how to combat the toughest time of day for your diet.

You’ve done it by the book all day. But now, suddenly, you’ve got a full-blown case of the mid-afternoon munchies and you find yourself gobbling down chocolate chip cookies like there’s no tomorrow.

Late-Afternoon Snack Attack Tips

• Wait five minutes and see if the urge passes.

• Avoid temptation: Don’t food shop at this time; don’t go near the vending machine; cut out mid-afternoon television. (Being bombarded with junk food ads will just put you in the mood).

• Make a list of alternative activities: writing an email, go on a walk.

• Eat a good breakfast and lunch. Favor foods that are slowly digested and will keep you full longer, such as wholegrain bread and high-fiber cereals, beans and vegetables.

It’s OK to Sneak In Snacks

There is nothing wrong with snacking: It’s WHAT you eat that matters. If you find yourself craving potato chips or chocolate bars, substitute nutritious low-calorie options such as:

Really Hungry

• Vegetable/Bean soup

• Slice of whole-grain bread with peanut butter

• Unsweetened high-fiber cereal with skim milk

• Vegetable sticks and tomato salsa

Need a Snack

• Slice of whole-grain bread with jam

• Sweetened, high-fiber cereal with skim milk

• Low-fat granola bar

Just Want to Munch

• Fresh or dried fruit

• Low-fat, artificially-sweetened yogurt

• Fruit smoothie made with skim milk

• Pretzels, breadsticks or rice cakes

• Plain, air-popped popcorn

• Fat-free hot cocoa made with skim milk

I am a firm believer that improving our quality of sleep improves our quality of life. There is so much research being conducted on sleep disorders and some of the most current literature is targeting products that don’t just “knock you out”, but rather allow you to spend more time in the phase of sleep that is most restorative. Sleep deprivation affects us all on so many different levels. It’s not just about “feeling tired”…have you ever thought about all of the decisions we make on a daily basis, and how much better they might be if we all got a “quality” sleep. My family & I use the natural Sleeptite to get a full night’s rest.

Dr. S

Sleep-deprived people may put themselves and others at risk when they need to make split-second decisions, U.S. researchers have found.

The study, which included 49 U.S. military cadets, looked at how sleep deprivation affected information-integration, a process that relies heavily on instantaneous, gut-feeling decisions.

“It’s important to understand this domain of procedural learning because information-integration — the fast and accurate strategy — is critical in situations when soldiers need to make split-second decisions based about whether a potential target is an enemy soldier, a civilian or one of their own,” Todd Maddox, a psychology professor at the University of Texas at Austin, said in a university news release.

The ability to make split-second decisions is crucial in a number of other high-pressure professions, including firefighters and police officers, the study authors noted.

The cadets performed information-integration tasks twice — once when they were well-rested and once while they were sleep-deprived. The results showed that moderate sleep deprivation can cause an overall immediate loss of information-integration thought processes.

Accuracy on the information-integration tasks declined by 2.4 percent (73.1 percent to 70.7 percent) when cadets were sleep-deprived, and improved by 4.3 percent (74 percent to 78.3 percent) when they were well-rested, the researchers found.

The study was published in the November issue of Sleep.

More information

The U.S. National Institute of Neurological Disorders and Stroke has more about sleep.

– Robert Preidt  SATURDAY, Nov. 21 (HealthDay News)

We all knew it in our hearts, now it is confirmed: EXERCISE IS GOOD FOR US! You want proof? Here’s the info that proves it:

The results of two new German studies emphasize that exercise is one of the most effective methods of preventing disease. The first study found that exercise has an extraordinary potential to prevent stroke. Rapid walking or cycling lowered the risk of cerebral hemorrhage (bleeding in the brain) by 40 percent in men and cerebral infarction (blood supply blocked by a clot) by 27 percent.

The second study found that regular walking lowers the risk of colorectal cancer by 40 percent. It also found that patients with colorectal carcinoma can improve their chances of survival by exercising.

Professor Dieter Leyk of the German Sport University in Cologne raises the question of why the tremendous benefits of exercise, both preventive and therapeutic, are not fully utilized by medical professionals.

Now we just have to come up with a plan to implement exercise into our lives without quitting. Why not start with something achievable: brisk walking for 30 minutes 3 times a week. Once you have sustained that…..set your next goal. Maybe adding resistance exercises 2 times a week. Sustain that….. set your next goal.

Be well!

Dr. S.

I saw this story on CNN today and also read about it online, so I thought I should pass it along! Sexual desire is obviously a topic of great interest to both men and women, but please remember that this is just preliminary information and this drug is not yet available in the U.S., so don’t call your doctor demanding it just yet. By the way, there are alternative, natural  herbal products available for those of you interested in a safe approach to libido enhancement called Lovpil!

Be well!

Dr. S

A once-daily pill that a German company created increased female sex drive in late-stage trials, moving the firm closer to the launch of the first non-hormonal treatment for women with low libido.

The compound flibanserin promoted sexual desire and increased the number of “satisfying sexual events” in women who had abnormally low libido, developer Boehringer Ingelheim said on Monday.

The results of four Phase III studies involving more than 2,000 pre-menopausal woman suffering from so-called hypoactive sexual desire disorder were presented at the congress of the European Society for Sexual Medicine in Lyon, France.

Unlike Procter & Gamble’s hormone patch Intrinsa, targeted at woman after menopause, flibanserin directly manipulates the chain of chemical reactions in the brain believed to trigger sexual desire.

“By modulating the neurotransmitter system, flibanserin may help to restore a balance between inhibitory and excitatory factors leading to a healthy sexual response,” said Elaine Jolly, a Canadian gynecologist and medical researcher who helped oversee the trials.

Boehringer Chief Executive Andreas Barner told the German magazine WirtschaftsWoche in July that flibanserin could come to market in two to three years.

Boehringer, Germany’s second-largest drugmaker after Bayer, is preparing regulatory filings in the United States and subsequently for Europe and other markets, a spokeswoman said.

She declined to provide a timeframe for filings and market launch and said Boehringer would not publish an assessment for the drug’s annual peak sales potential.

Hypoactive sexual desire disorder is defined as a lack of sex drive irrespective of partner or situation in otherwise healthy women.

Male impotence pills such as Pfizer’s Viagra, Eli Lilly’s Cialis, and Bayer’s Levitra, which widen blood vessels to increase the blood flow needed for an erection, have failed to show notable aphrodisiac effects in women.

During the half-year course of once-daily flibanserin in the trials, the number of satisfying sexual events, which did not necessarily involve orgasm, rose to an average 4.5 a month from 2.8 in the North American arm of the trial, the study shows. In the control group on a placebo the rate rose to 3.7.

Women on the drug also reported a higher level of sexual desire and less distress from sexual dysfunction than those on the placebo.

The drug’s side effects, described as mild to moderate, included dizziness, nausea, sleepiness, and insomnia.

This prompted about 1 in 7 participants on flibanserin to drop out of the therapy, while the drop-out rate was roughly 1 in 14 in the placebo group, the data show.

Procter & Gamble’s Intrinsa testosterone patches are licensed for use in Europe but not in the United States, where regulators voted in 2004 against approving the patches that deliver the male hormone, citing lack of evidence for their long-term safety.

U.S. specialty drug company BioSante, which is developing a testosterone skin gel to treat a decline in libido in menopausal women, has said the market for treatment of female sexual dysfunction in the U.S. was worth more than $2 billion in annual sales.

Boehringer cited studies saying one in 10 U.S. women complained of low sexual desire, which may be because of hypoactive sexual desire disorder.

© 2009 Reuters. All rights reserved. Republication or redistribution of Reuters content, including by caching, framing or similar means, is expressly prohibited without the prior written consent of Reuters.

Everyone needs carbohydrates, the body’s preferred energy source. If you get regular cardiovascular exercise or train for an endurance sport, you need more daily carbs to fuel your workouts and replenish your energy stores.

Remember: all carbs are not created equal. Grains, fruit, vegetables (nutrient-rich choices) as well as candy and sweets (empty calories) are all sources of carbohydrate. Some foods, like dairy and legumes, combine carbohydrate and protein, which helps restore muscles.

The best carbs to choose are ones that contribute plenty of other nutrients such as protein, vitamins, fiber, and antioxidants.

Whole-grain warm-up

Whole grain oats are delicious and easy to digest before or after a workout. As an added bonus, the soluble fiber in oatmeal may help lower cholesterol.

Opt for plain oats instead of the sugary flavored varieties and create your own delicious concoction by adding nutritious (and tasty) ingredients. Sprinkle in your favorite nuts and dried fruit to add natural sweetness as well as fiber and iron. Save time by cooking the oats ahead and warming them up in the microwave.

Energy shake

Yogurt and fruit make a winning carbohydrate combination. Yogurt adds protein and some calcium to this drink while fruit contributes natural sweetness and vitamin C for tired, sore muscles.

Drink this shake before a cardio session to fuel your workout, or within the ideal recovery window — between 30 and 60 minutes after exercise — when your body is best able to repair itself and replenish the energy you’ve spent.

Pasta and protein

Carbohydrate plus protein is a winning combination that helps repair muscles and refuel your tank. Remember that pasta doesn’t have to come from wheat. Rice noodles are a gluten-free alternative with a tender texture and mild flavor that works well with all types of sauces.

Pork is higher in B vitamins than other meats, providing a metabolism boost and extra energy-producing power. Toss in your favorite fresh vegetables for texture, color, extra vitamins, and fiber.

Filling fiber

Muffins can be a nutritional boon or a bust, depending on what’s in them. Those gigantic bakeshop muffins can contain over 500 calories and 20 grams fat.

Smarter choice: Home-baked muffins bursting with antioxidant-rich dried fruits and fiber from whole wheat flour and wheat germ. Wheat germ is also high in the mineral zinc, which contributes to healthy skin and a strong immune system. Add a boost of antioxidants by adding the freshest berries of the season.

Heart-healthy grains

Mixed-grain salads deliver a satisfying combination of flavors and textures as well as folate and vitamin E for a strong and healthy heart — very important for those cardio workouts!

Adding beans to grains creates the key combination of protein and carbs that helps muscles repair and refuel themselves. Enjoy this salad for lunch, or pair it with lean protein like chicken or fish for a powerhouse dinner.

Beta-carotene burst

Sweet potatoes are a true super-food. In addition to being a great source of energy producing carbohydrate, they’re packed with vitamins and minerals.

One cup of sweet potato contains 20 percent of your daily potassium needs, plus energy-boosting vitamin B6 and more than 700 percent of your daily vitamin A needs (mostly in the form of the antioxidant beta-carotene). This salad also combines iron-rich spinach with vitamin C from oranges, which helps increase iron a

I have been reading about the benefits of phytonutrients for years now. In fact, my family and I take a pharmaceutical-grade formulation as part of our daily wellness regimen called Phytovite to make sure we are supplementing the levels of phytonutrients in our diet. I thought I would share this article on the benefits of phytonutrients in your diet. I think we all need more color in our lives!

Be well!
Dr. S

Although it is a well-known fact that most Americans do not eat enough fruits and vegetables, a new report shows that the color of fruits and veggies can be as important as the quantity.

Eight in 10 Americans are missing out on the health benefits of a diet rich in colorful fruits and vegetables, resulting in a phytonutrient gap with potential health consequences, according to America’s Phytonutrient Report released today.

“Many phytonutrients are powerful antioxidants that can help fight the damage caused to our bodies’ cells over time that can lead to premature aging and disease,” said Dr. Stephen Fortmann, director of the Stanford Prevention Research Center at Stanford University. “The fact that Americans are falling short in phytonutrient-rich fruits and vegetables measured in the report is concerning.”

America’s Phytonutrient Report looked at fruit and vegetable consumption in five color categories: green, red, white, blue/purple, and yellow/orange. The health benefits of phytonutrients are believed to come from the compounds that give these foods their vibrant reds, yellows, greens, and other rich colors.

Americans have a phytonutrient gap in every color category. Findings showed:

• The biggest phytonutrient gap was in the blue/purple fruit and vegetable category, where 88 percent of Americans fall short.

• Americans are doing a little better on getting phytonutrients found in green fruits and vegetables: 69 percent fall short.

• Seventy-eight percent of Americans are falling short in the red, 86 percent in white, and 79 percent in orange/yellow.

The report “illustrates that we need to think about more than just quantity when it comes to our fruits and vegetables,” said Amy Hendel, a registered physician assistant and health/wellness expert. “A daily dose of color could result in positive health benefits.”

The select phytonutrients analyzed within each color category included EGCG, isothiocyanate, lutein/zeaxanthin, and isoflavones for green; lycopene and ellagic acid for red; allicin and quercetin for white; anthocyanidins and resveratrol for purple/blue; and alpha-carotene, beta-carotene, hesperitin, and beta-cryptoxanthin for yellow/orange.

Although many people find it difficult to eat the recommended five to 13 servings of fruits and vegetables, Hendel suggests aiming for two fruits and/or vegetables from each of the five color categories on the phytonutrient spectrum a day. Thousands of phytonutrients are gaining attention in the nutrition world, Hendel said.

“Phytonutrients offer a wide range of potential health benefits from promoting eye, bone, and heart health to supporting immune and brain function,” she said.

Some phytonutrients, such as lycopene from red tomatoes or cartenoids found in oranges and carrots, may sound familiar. Others, such as lutein found in greens such as spinach and broccoli or allicin found in garlic are just being recognized.

You know that nice mood you get from your daily walk? Here’s an easy way to ratchet up those feel-good feelings a notch or two: Invite a friend.

New research suggests that exercising with a fitness-minded buddy is not only more fun but also boosts the level of happy chemicals your body produces because of the exercise.

Stamina in Numbers
Research has shown for years that exercise helps boost people’s moods because it boosts endorphin levels. Now, a study of university crew team members showed that 45-minute workouts done in groups helped increase the rowers’ pain thresholds (and thus endorphin levels) better than when they exercised alone. Find out how exercise literally gives you a natural high.

Discover Your Team Spirit
Exercise only works if it feels doable and you enjoy it. So find something that piques your interest, then invite a like-minded friend to join you. And here are a few more easy ways to improve your exercise attitude:

• Personalize your soundtrack. Find out how music and silence stacked up in an exercise study.
• Lose track of time. Try these three tricks for making gym time fly by.
• Do what’s right for you. Start by trying some of these free RealAge workout videos you can do right at home!