Doctors' Choice Wellness » Wellness

The Food Pyramid is old news: 6 Steps to Better Eating

doctorschoice — Thu, 29 Sep 2011 01:36:52 +0000

When I was in medical school (yes, it was a while ago!) I’m pretty sure I only remember

being taught anything about nutrition, wellness, or prevention during one afternoon session.

Unfortunately, I don’t think much has actually changed. Back in the old days they taught

us about the “food pyramid.” It was until only this year that these same, outdated concepts,

were being taught to schoolchildren, nutritionists, and medical doctors. A recent change now

emphasizes “The Healthy Plate.” This at least will give people a “snapshot” of what foods should

go on your plate and which should be avoided.

I am going to summarize an article I just read from the Nutraceuticals World September online

newsletter, so that you can understand the basics on healthy diet choices. It combines the best of

the U.S. governernment’s MyPlate recommendations with what experts at the Harvard School of

Public Health are touting in their newly published “Healthy Eating Plate” guide. Here goes:

“Unfortunately, like the earlier U.S. Department of Agriculture Pyramids, MyPlate mixes

science with the influence of powerful agricultural interests, which is not the recipe for

healthy eating,” said Walter Willett, Professor of Epidemiology and Nutrition and chair of the

Department of Nutrition at HSPH. “The Healthy Eating Plate is based on the best available

scientific evidence and provides consumers with the information they need to make choices that

can profoundly affect our health and well being.”

The Healthy Eating Plate shows that a plant-based diet rich in vegetables, whole grains, healthy

fats, and healthy proteins lowers the risk of weight gain and chronic disease. Helping Americans

get the best possible nutrition advice is of critical importance as the U.S. and the world faces a

burgeoning obesity epidemic. Currently, two in three adults and one in three children are

overweight or obese in the U.S.

Recommendations:

1-Vegetables: Eat an abundant variety, the more the better. Limited consumption of potatoes is

recommended, however, as they are full of rapidly digested starch, which has the same roller-

coaster effect on blood sugar as refined grains and sweets. In the short-term, these surges in

blood sugar and insulin lead to hunger and overeating, and in the long term, to weight gain, type

2 diabetes, heart disease, and other chronic disorders.

2-Fruits: Choose a rainbow of fruits every day.

3-Whole Grains: Choose whole grains, such as oatmeal, whole wheat bread, and brown rice.

Refined grains, such as white bread and white rice, act like sugar in the body. Eating too many

refined grains can raise the risk of heart disease and type 2 diabetes.

4-Healthy Proteins: Choose fish, poultry, beans, or nuts, which contain healthful nutrients.

Limit red meat and avoid processed meats, since eating even small quantities of these on a

regular basis raises the risk of heart disease, type 2 diabetes, colon cancer, and weight gain.

5-Healthy Oils: Use olive, canola, and other plant oils in cooking, on salads, and at the table,

since these healthy fats reduce harmful cholesterol and are good for the heart. Limit butter

and avoid trans fat. The best way to get the Essential Fatty Acids we need for cardiovascular

protection, reduction in Breast Cancer Risk, support for optimum Brain Health is to supplement

with 750mg – 1500mg. of a high quality, pharmaceutical grade, Omega 3 Fish Oil supplement (I

use WINOmeg3Complex and recommend it to my patients!)

6-Water: Drink water, tea, or coffee (with little or no sugar). Limit milk and dairy (1-2 servings

per day) and juice (1 small glass a day) and avoid sugary drinks.

Be well,

Dr. S

Dennis E. Sandler M.D.
e-mail: dsandlermd@gmail.com
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Men: Osteoporosis is not just a disease of women! What men need to know to keep their bones strong.

doctorschoice — Sun, 11 Sep 2011 17:14:02 +0000

Bone is living tissue that is continually broken down and rebuilt, a process involving calcium, vitamin D and other nutrients; genes, hormones, physical activity and other lifestyle habits also play a key role. Both men and women reach peak bone density in early adulthood and begin to lose bone in middle age. Men tend to develop osteoporosis about 10 years later, though, because they generally have bigger, stronger bones to begin with. And it comes on more gradually because they don’t go through menopause, when bone loss accelerates dramatically in women.

Most risk factors for osteoporosis in men are the same as for women:

• Older age.

• Family history of fractures.

• Being white or Asian.

• Low body weight or small stature.

• Smoking, heavy drinking and a sedentary lifestyle.

• Long-term use of steroids, immunosuppressive drugs, anticonvulsants, some antidepressants and other medications; habitual use of aluminum-containing antacids.

• Certain illnesses, including gastrointestinal, liver and thyroid disease.

• Dietary deficiencies of calcium, vitamin D and other bone-building nutrients.

A major risk factor unique to men is low testosterone, especially due to disease or hormone-suppression therapy for prostate cancer.

How to prevent osteoporosis in men:

Men at risk for osteoporosis should take the same steps as women to help prevent it—and it’s never too late to start:

• Get adequate calcium (1,000 milligrams a day). Low-fat or nonfat dairy products are the best sources; leafy green vegetables, canned salmon and sardines (with the bones) and fortified orange juice, soymilk and cereals are also good choices. A calcium supplement can help make up for dietary shortfalls.

• Pay attention to vitamin D (the official recommendation is 600 IU a day through age 70, 800 IU after age 70—but we advise 800 to 1,000 IU of supplemental D a day for most people). Not only does it help your body absorb calcium, it may increase muscle strength in the legs, which helps prevent falls, a major cause of broken bones. Your skin makes vitamin D when exposed to sunlight, though this depends on factors such as geographical location, time of year and your age. Milk and a few other foods are fortified with D. To reach recommended levels, you likely need a supplement.

• Do weight-bearing exercise, such as brisk walking, jogging, stair climbing and weight lifting.

• If you smoke, stop.

• Keep alcohol consumption moderate—no more than two drinks a day for men.

• Talk to your doctor about any medications you are taking that may cause bone loss, particularly corticosteroids, or may make you prone to falling. You may be able to change the dose or switch to another medication.

Warning signs and testing

Tell your doctor if you have noticed a loss of height or have sudden back pain, which may indicate a collapsed vertebra. Also talk to your doctor if you have been on long-term steroids, if osteoporosis runs in your family (especially in males), if you have had a previous fracture (especially a “low-trauma” one) or if you have multiple risk factors.

There are no official recommendations for bone mineral density testing in men. Some experts suggest that men 65 and older with a prior fracture and all men 80 and older should be screened; others recommend screening for all men over 65 (same as for women) and younger men with prior fractures.

Be well,

Dr. S

Dennis E. Sandler M.D.
e-mail: dsandlermd@gmail.com
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Not All Bacteria is Bad!

doctorschoice — Sun, 11 Sep 2011 17:12:00 +0000

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.

Dennis E. Sandler M.D.
e-mail: dsandlermd@gmail.com
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Fish oil (Omega3) reduces breast cancer risk!

doctorschoice — Sun, 14 Aug 2011 17:10:59 +0000

One of the benefits of having worked with hundreds of doctors across the United States over the last 15 years has been the relationships I have built with physicians with a wide range of medical experience and expertise in related wellness topics. Dr. Owen Winsett, a Breast Surgeon in Austin, Texas (not far from my med school alma mater in San Antonio!) is one of those doctors who always has great information to share. I am re-printing this post from his June 2011 blog to illustrate one more, very important, benefit of recommending fish oil supplementation to all woman! Thank you in advance, Owen, for this great information…

…”An important study published last year in Cancer Epidemiol Biomarkers Prev 2010:19(7);1696-1708 has the important name The VITAL Cohort. This sturdy compared VITamins And Lifestyle (VITAL) to breast cancer incidence. 35,000 women from Washington state were followed for an average of 6 years by researchers at Fred Hutchinson Cancer Center in this first ever prospective study specifically designed to investigate supplements and breast cancer. The women enrolled were between 50 and 76 years old.

The supplements examined included: fish oil, glucosamine, chondroitin, MSM (mthylsulfonylmethane), grapeseed, black cohosh, soy, dong quai, St. John’s wort, acidophilus, CoQ10, garlic, ginko biloba, gensing and melatonin. The report was based on current and past use at 6 years.

Current users of fish oil had 32% fewer breast cancers! Fish oil was the only one of the supplements to exhibit statistically significant risk reduction of breast cancer. This is not the only study demonstrating a breast cancer reduction for the omega3 polyunsaturated fatty acids. A study from Singapore sites a 28% reduction in breast cancers among those with high dietary intake of omega3 fatty acids.

So, here is another good reason to take fish oil. For all of the many other benefits review omega3 at www.umm.edu. I have heard from some a worry about bleeding with omega3 use, but this theoretic risk has not proven so in reality. In a review of 19 trials of heart and other vascular procedures, Dr. Harris found that bleeding among omega3 users, even up to 3 grams per day, was “virtually nonexistent” (Am J Cardiol 2007:99[suppl];44c-46c)…..”

The main issue with taking any old fish oil supplements is that the food supplement industry is not regulated and if you shop for price, the product you purchase may not be pure and may have other fillers and toxins. In my research, I found some products contain only 20 – 30% of the Omega 3 essential fatty acids necessary to get the health benefits from fish oil. Mercury and PCB’s are also found in some. That’s why I recommend the following:

www.omegaphysician.com

Be well!

Dr. S

Dennis E. Sandler M.D.
e-mail: dsandlermd@gmail.com
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The Healing Properties of Turmeric

doctorschoice — Wed, 27 Jul 2011 22:49:47 +0000

Turmeric comes from the root of the Curcuma longa plant and has a tough brown skin and a deep

orange flesh. It has a peppery, warm and bitter flavor and a mild fragrance slightly reminiscent

of orange and ginger, and while it is well known as one of the ingredients used to make curry,

it also gives ballpark mustard its bright yellow color. Turmeric has also been used as a textile

dye and pigment in ancient cosmetics. However, turmeric is probably best known for its healing

properties and long history in both the traditional Chinese and Ayurvedic Indian systems of

medicine.

The medicinal properties of this spice have been well documented. Long known for its anti-

inflammatory properties, recent research has revealed that turmeric is proving beneficial in the

treatment of many different health conditions – from Alzheimer’s disease to cancer.

Here are 10 reasons to add turmeric to your diet!

It’s a natural liver detoxifier.
It is a potent natural anti-inflammatory and helpful in treating arthritis and rheumatoid arthritis.
Turmeric may aid in fat metabolism and help in weight management.
Studies indicate that turmeric may help in preventing prostate and breast cancer, and may prove helpful in reducing the risk of childhood leukemia. Other studies show that turmeric may be helpful in preventing metastases from occurring in different types of cancer and may stop the growth of new blood vessels in tumors.
It may prevent and slow the progression of Alzheimer’s disease by removing amyloid plaque buildup in the brain.
It’s a natural antiseptic and antibacterial agent – useful in disinfecting cuts and burns.
Turmeric has shown promise in slowing the progression of multiple sclerosis in mice.
It may help in the treatment of psoriasis and other skin conditions.
It speeds up wound healing and assists in repair of damaged skin.
Turmeric may lower cholesterol.

Dennis E. Sandler M.D.
e-mail: dsandlermd@gmail.com
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Beat the Winter Blahs!

doctorschoice — Sat, 26 Feb 2011 05:35:27 +0000

In winter, viruses and bacteria abound like snowflakes. Work and school environments test our immune systems. And exercise likely takes a backseat when icicles are in view. But don’t despair. You and your family can hang onto good health in spite of the challenges. Here’s how.

Wash Up! Preempt viruses and bacteria by frequently washing your hands—and teach your kids to do the same, says Maritza Baez, M.D., a family physician in Buffalo, New York. Nothing fancy is required. Simply do this: “Work up a lather and wash for at least 30 seconds before eating and after you go to the bathroom,” he says. Wash under your fingernails too. That’s where germs lurk.
Change Your Toothbrush! “Use a new toothbrush after you’ve had a cold, the flu, a mouth infection, or sore throat,” says dentist Jeff Golub-Evans, D.D.S., director of the New York Center for Cosmetic Dentistry in New York City. “Germs can hide in the toothbrush and lead to reinfection.” The smartest Motherboard Moms we know stock up on toothbrushes so there’s always a spare handy.
Don’t Forget Your Feet ! Winter’s heavy shoes, boots, and socks can take their toll on tootsies, large and small. The best defense: Moisturize your feet daily to keep fungi from entering cracked winter skin, says Robert Klein, M.D., a podiatric physician and foot surgeon in Texarkana, Texas: “And wear socks with synthetic fibers to wick away moisture faster.”
Go Toward the Light ! Six out of every 100 Americans may suffer from seasonal affective disorder (SAD), a malady of mood swings that occurs when light diminishes in winter, according to the Academy of Family Physicians. To counter SAD, Jeffrey Sumber, M.A., CPC, a psychotherapist practicing in Chicago, recommends vitamin D, exercise, and light therapy. Some lamps and box lights are designed to treat the disorder. Ask your doctor to recommend one if she thinks you have SAD. To keep your kids upbeat, help them get off the couch and outside whenever there is a sunny day. About 10 to 15 minutes of play in the sun is a good mood-lifter (and source of D).
Wet Your Whistle ! You may not feel as thirsty in cold weather, according to a University of New Hampshire study. But that can up your risk for dehydration. “Allowing your body to become dehydrated can leave you more vulnerable to getting sick,” says Wendy Wells, N.M.D., a naturopathic physician in Scottsdale, Arizona. Water helps the body carry nutrients to cells and get rid of toxins. Without enough water, you start dragging. Dr. Wells recommends drinking half your weight in ounces every day. (So if you weigh 120 pounds, drink 60 ounces.)
Pamper Your Skin ! Skin takes a beating in winter. To keep it healthy, dermatologist Brooke Jackson, M.D., founder of Skin Wellness Center of Chicago, and mother of three young children, suggests increasing the humidity in your home by adjusting the gauge on your furnace or placing a humidifier in each bedroom. Aim for a humidity level between 40 and 50 percent. Lavishly moisturize after a brief shower (long ones dry you out more) using jarred, not pump, moisturizers. (Pump lotions contain more water.) And don’t skip the sunscreen—winter sun can glare, especially off snow.
Get Your Flu Shots ! It’s smart for families to get annual flu shots, but they are especially important for expectant mothers and new moms, says Amy Herold, M.D., an ob/gyn and medical director of HealthTap, a healthcare community in Palo Alto, California. “They protect mom from getting the flu, and they pass [protective] antibodies to the baby. Antibodies are also passed through breast milk.” Dr. Herold also recommends that moms and family get vaccinated for whooping cough.
Fill Up on Fiber! A 2010 study at the University of Illinois found that the fiber in foods like oats, apples, and nuts helps reduce inflammation and strengthens the immune system by increasing anti-inflammatory proteins. The suggested daily fiber intake for an adult woman and children ages 4 to 8 is 25 grams a day. An apple has 3.5 grams of fiber.
Slip Zinc into Your Yogurt! That’s what Shantel Maratea, CHHC, a nutritional counselor in Valley Stream, New York, says she does to keep her 12-year-old cold-prone daughter healthy in winter: “Starting each November, I give her two daily servings of yogurt with probiotics—live healthy bacteria that help replenish good bacteria in the gut—with zinc added. She hasn’t had a cold for three years.” According to pediatrician Williams Sears, associate clinical professor of pediatrics at the University of California-Irvine, the safest way to get zinc is through foods like oysters, zinc-fortified cereals (best for kids), crab, beef, turkey, and beans.
Consider Echinacea! Whether or not you think echinacea helps fight or reduce colds depends upon whom you believe. Some experts who tout its effects point to a 2007 review of 14 studies at the University of Connecticut that found that the herbal supplement echinacea reduces the risk of a cold by 58 percent and cuts 1.4 days off its duration. Other studies have reported it has minimal effects. If you’re into alternative medicine and want to give it a try, follow the dosage recommendations on the bottle. And talk to your pediatrician before giving the herb to your children or taking it if you are pregnant.
Eat More Mushrooms! “Include lots of mushrooms, especially shiitakes, in your cooking,” says dietitian Jill Nussinow, M.S., R.D., author of The Veggie Queen. A 2009 study at Tufts University found that after a 10-week diet of powdered white button mushrooms—the most common kind—certain immune cells in mice became more active, boosting protection against colds and viruses.
Chill! “Stress can cause illness for two main reasons,” says Elizabeth R. Lombardo, Ph.D., M.S., P.T., author of A Happy You and mother of two: “Our immune system does not function well when we are stressed. And we are more likely to engage in unhealthy habits such as ‘Ben and Jerry’s’ therapy.” Chill out by heading to the movies, building a snowman, or just breathing deeply for a few minutes.
Rinse Your Nose! Although nasal irrigation sounds gross, studies have shown that those who rinsed their nasal passages every day for six months had fewer symptoms from allergies and sinus infections—and cut back on antibiotics and nasal sprays. Try rinsing with a Neti pot or a nose dropper, using a saline solution of 1 cup water, 1/4 teaspoon salt, and 1/4 teaspoon soda. Pour or squirt some of the mixture in one nostril, while holding the other nostril shut. Repeat on the other side and blow your now healthier nose. Older children can be taught to use a Neti pot, too, but ask your pediatrician before starting the therapy.
Keep Moving! Got cabin fever? Get your workout by shoveling snow, suggests wellness expert Dasha Libin, M.S., creator of Draco Fitness, a health, sports, and wellness program in New York City: “It burns calories and activates your lower- and upper-body muscles.” An hour of shoveling burns a whopping 400 calories. Or, with the kids, give FitDeck exercise playing cards a try. Warm up, draw a card, do the exercise the card describes for one minute, and move on to the next card. You—and your kids—won’t be bored, Libin says.

Dennis E. Sandler M.D.
e-mail: dsandlermd@gmail.com
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Justin Gelband: Exercise Guru to the Stars Supports BTD Ann Quasarano

doctorschoice — Mon, 21 Feb 2011 05:34:53 +0000

Justin Gelband

If you’ve ever wondered how celebrities and models get those fabulous bodies, we’re going to let you in on a little secret…their fitness trainer puts them on the Blood Type Diet®. Personal trainer and fitness expert Justin Gelband works with actors like Josh Duhamel, Topher Grace, Anne Hathaway and most of the Victoria’s Secret catalog and runway models to get their physiques into top condition. The first step, he says, is changing their eating patterns and getting them to eat right for their type.

Gelband, a former competitive swimmer, says he discovered the Blood Type Diet® about 7 years ago when a client, a British DJ who is famous on the international nightclub circuit, told Gelband that his doctor recommended that he go on the Blood Type Diet®. Gelband decided to give it a try.

“I read the book and started looking at how it works,” Gelband said, “I cut out the avoids, limited the neutrals and loaded up on the beneficial foods. Almost immediately, I had more energy, better digestion, I was leaner and I felt better.”

His own experience prompted him to implement the Blood Type Diet® with “the girls” as he calls them, the models and actresses that he regularly trains.

“I tell them to find out their blood type and buy the book and everyone loves it. They feel better, their skin looks better, they have better digestion and their metabolism gets quicker. Many of them are type O and can’t have dairy or grains – when they cut those out, they feel better.”

Recently Gelband was interviewed for an article on the website Yahoo.com, where he mentions that his clients, the Victoria’s Secret models, follow the Blood Type Diet®. “I got a lot of flack for it on their message board,” he says, “but I feel like saying to these people, ‘How do you know that it doesn’t work until you try it?’” Good point!

Gelband says he doesn’t believe in diets – he believes in finding the right foods that work with your body. “The thing that I like about this (Eat Right 4 Your Type®) is that there is no diet, it just says – these are the foods that are good for you and work with your body. It’s teaching you to eat properly.”

Learning to eat properly is something that Gelband is passionate about, he says that Americans eat far too much processed food and thinks that restaurant portion sizes are far too large. “How can they expect you to eat properly when they give you such huge portions? How do you rationalize that?”

He says that even the organic restaurant around the corner from his New York City studio is guilty of this. “I asked the chef, ‘Why do you give people such a huge platter of food?’ I don’t want to eat 1,200 calories in one meal. Just eat smaller portions that include a little fat, some protein and good carbs.”

In both exercise and with food, Gelband echos Dr. D’Adamo’s mantra of individuality, “Everyone is different. What’s good for you is not right for the next person.”

Justin Gelband: Exercise Guru to the Stars Supports BTD Ann Quasarano

“The thing that I like about this (Eat Right 4 Your Type®) is that there is no diet, it just says – these are the foods that are good for you and work with your body. It’s teaching you to eat properly.” If you’ve ever wondered how celebrities and models get those fabulous bodies, we’re going to let you in on a little secret…their fitness trainer puts them on the Blood Type Diet®. Personal trainer and fitness expert Justin Gelband works with actors like Josh Duhamel, Topher Grace, Anne Hathaway and most of the Victoria’s Secret catalog and runway models to get their physiques into top condition. The first step, he says, is changing their eating patterns and getting them to eat right for their type.
Gelband, a former competitive swimmer, says he discovered the Blood Type Diet® about 7 years ago when a client, a British DJ who is famous on the international nightclub circuit, told Gelband that his doctor recommended that he go on the Blood Type Diet®. Gelband decided to give it a try.
“I read the book and started looking at how it works,” Gelband said, “I cut out the avoids, limited the neutrals and loaded up on the beneficial foods. Almost immediately, I had more energy, better digestion, I was leaner and I felt better.”
His own experience prompted him to implement the Blood Type Diet® with “the girls” as he calls them, the models and actresses that he regularly trains.
“I tell them to find out their blood type and buy the book and everyone loves it. They feel better, their skin looks better, they have better digestion and their metabolism gets quicker. Many of them are type O and can’t have dairy or grains – when they cut those out, they feel better.”
Recently Gelband was interviewed for an article on the website Yahoo.com, where he mentions that his clients, the Victoria’s Secret models, follow the Blood Type Diet®. “I got a lot of flack for it on their message board,” he says, “but I feel like saying to these people, ‘How do you know that it doesn’t work until you try it?’” Good point!
Gelband says he doesn’t believe in diets – he believes in finding the right foods that work with your body. “The thing that I like about this (Eat Right 4 Your Type®) is that there is no diet, it just says – these are the foods that are good for you and work with your body. It’s teaching you to eat properly.”
Learning to eat properly is something that Gelband is passionate about, he says that Americans eat far too much processed food and thinks that restaurant portion sizes are far too large. “How can they expect you to eat properly when they give you such huge portions? How do you rationalize that?”
He says that even the organic restaurant around the corner from his New York City studio is guilty of this. “I asked the chef, ‘Why do you give people such a huge platter of food?’ I don’t want to eat 1,200 calories in one meal. Just eat smaller portions that include a little fat, some protein and good carbs.”
In both exercise and with food, Gelband echos Dr. D’Adamo’s mantra of individuality, “Everyone is different. What’s good for you is not right for the next person.”

Dennis E. Sandler M.D.
e-mail: dsandlermd@gmail.com
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3 Tips To Fall Back Asleep Fast

doctorschoice — Wed, 10 Nov 2010 01:24:24 +0000

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.

Dennis E. Sandler M.D.
e-mail: dsandlermd@gmail.com
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10 Steps to a Better Night’s Sleep

Dennis — Tue, 28 Sep 2010 22:30:12 +0000

With over 50 million Americans suffering from some type of sleep disorder, who couldn’t use a few suggestions on how to maximized the quality of our sleep?

Be well,
Dr. S
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1. Take a warm bath or shower before bed.

When your body experiences a sharp drop in temperature, it sends your system natural signals to induce sleep. Lying quietly in bed after a shower is a quick way to go from steamy to dreamy.

2. Keep the lights low in the evening hours.

Before there were deadlines, the Internet and Tivo, people went to sleep at night and woke when the sun came up again. This is because of the circadian rhythm, the body’s internal clock that brings on sleepiness when it gets dark. Dimming the lights not only tells your body it’s time to relax and slow down, it creates an environment where getting ready for a good night’s sleep feels right. What’s more, you’ll save on your electric bill and impress your partner with your romantic sense of ambiance.

3. Drop the nightcap.

Though alcohol may initially cause sleepiness, after 3 to 4 hours it disrupts natural sleep patterns. Alcohol affects the timing of entering REM sleep, bringing it on too quickly, before the body has reached a state of deep sleep. This prevents us from experiencing the dreamy state our brain needs to feel good the next day.

4. Keep a journal.

Sound familiar? You close your eyes after a long day, finally ready to drift into sleep, and suddenly your mind is flooded with thoughts and worries, tomorrow’s meeting, car repairs, your relationship, global warming, who’s going to be the next American Idol, and so on. If so, you’re not alone because worrying is one of the most common causes of sleeplessness. Your mind spins out of control, recycling the same thought over and over. That’s why writing down thoughts before bedtime helps take the worries out of your head, clearing space for the deep, restorative sleep you need to take on the world the next day.

5. Make your bedroom for sleep only.

Your brain is creature of habit. If your bedroom is used for working, TV, the Internet, exercise, etc., your brain learns very quickly, without your knowledge or consent, to associate the bedroom with wakefulness. You lie down to rest and your brain goes on high alert. Let your bedroom be a sanctuary of peace, calm and quiet and you’ll soon find yourself naturally settling down.

6. Treat yourself to a luxurious bed.

Falling into bed at night should feel like it’s the most nurturing, relaxing place to be. This means a great mattress, high quality sheets, and amazing pillows. You spend about a third of your life in bed, so the quality of your sleep affects the quality of your life. Go ahead, treat yourself. You deserve it. We don’t realize how much of the night we spend tossing and turning, creating or aggravating back problems, never really entering a state of deep sleep.

7. Chill on the caffeine before bed.

It’s no secret that caffeine is a stimulant that keeps us from sleeping. That’s why we down coffee and energy drinks as though they’re the elixir of life. The problem is we’re so sleep-deprived that we overdo it, hoping to finally feel like our vibrant selves once again. The caffeine overload keeps us awake, thinking about global warming instead of peaceful dreaming.

8. Fight the power. It’s important to keep boundaries around our work hours.

Just because Kinko’s is open 24 hours doesn’t mean your boss can depend on that. The no. 1 sleep-stealer is work. We stay up late trying to get ahead, then we stumble through the day sleep deprived and unable to perform at our peak. Sleep deprivation affects our motivation, creativity and accuracy, not exactly a quality you’d list on your resume.

9. Take some time to relax. Become a Zen master.

Do your thoughts manage you, or do you manage your thoughts? Learning some basic meditation techniques can help you put yourself into a relaxed state and ready for a night of pleasurable, luxurious, restorative sleep. Not sure where to start? Treat yourself to ambient music or a guided meditation CD.

10. Take a safe, effective, high-quality herbal supplement.

It’s hard to find quality products that don’t make you feel groggy or hung over. I include Sleep-Tite as part of your healthy sleep routine. All-natural and non-habit-forming, Sleep-Tite gets you ready for a restful night’s sleep within 20 minutes of taking it. A great addition to a healthy sleep lifestyle, Sleep-Tite is a dream-come-true whenever you need to enhance the quality of your sleep.

Seven Strategies for a Healthy Heart — Part One

Dennis — Fri, 09 Jul 2010 21:06:22 +0000

Heart failure is one of the fastest-growing causes of hospitalization and deaths in the Western world. The United States takes the lead in this disease — an estimated 5.3 million Americans live with heart failure and 660,000 new cases are diagnosed each year.

Heart failure is defined as the inability of the heart to pump enough blood to meet the body’s needs. Of all the cardiovascular diseases, it is the only one that is increasing in incidence. It’s obvious that we have a real problem on our hands.

The condition is hitting senior citizens especially hard. A new 27-year study has found that heart failure in people over age 65 increased 131 percent, with women showing the greatest increase. Among younger people, men are more likely to suffer heart failure.

About 50 percent of both genders will die within five years of diagnosis — when conventional treatments are used.

Seven strategies can put the odds in your favor. We will discuss the first four this week.

1. Take vitamin D3.
Vitamin D3 is being shown to be one of our most
important supplements. In truth, vitamin D3 is not a vitamin; rather, it is a neurohormone.

As we have seen, the primary cause of heart failure, or at least its progression, is chronic inflammation. Therefore, anything that reduces inflammation also should lessen the chances for heart failure.

A number of studies are confirming this observation. Vitamin D3 has been shown to suppress the release of the inflammatory cytokine TNF-a and to increase the anti-inflammatory cytokine called IL-10 — the higher the dose of vitamin D3, the greater the beneficial effect.

For information on the powers of vitamin D3, read my special report “Vitamin D’s Hidden Role in Your Health.”

2. Avoid Statin Drugs.
Statin drugs have been shown to lower CoQ10 levels dramatically in the heart. It is interesting to note that the dramatic rise in congestive heart failure started about the same time as the widespread use of these drugs. Only recently have some cardiologists started recommending CoQ10 supplementation to their patients who use statins. Many still do not use it.

3. Increase Omega-3’s.

Omega-3 fats play a major role in reducing heart disease and especially death from heart disease. One of the major ways omega-3 oils reduce cardiovascular deaths is by reducing fatal arrhythmias.

Not only are omega-3 oils important for heart health during our adult years but also new research indicates they may play a role in regulating our heart rate from early life.

4. Reduce Excitotoxins in Your Diet.
Excitotoxins have been shown to raise blood glutamate levels anywhere from 20-fold to 50-fold higher than fasting levels.

At high levels, glutamate overstimulates the heart and can lead to destruction of heart muscle cells and the electrical conduction system. This can lead to heart failure and arrhythmias. For information on how to avoid excitotoxins and other poisonous foods in your diet, go here for the report “How to Avoid Poisonous Foods.”