A large European study found that 4 lifestyle habits
were definitely associated with longer, healthier lives:
1. Exercising vigorously at least one hour per week
2. Eating 4-5 servings of fruits and vegetables daily
3. Not smoking cigarettes
4. Alcohol in moderation (if alcohol is not a problem for you) which meant 1-9 glasses of wine or 1-7 beers per week.
There is no earth shattering revelation here that most of us haven’t heard in some shape or form before. But they quantified the benefit, concludung that people who practiced all of these habits llived 14 years longer and had higher quality of life during those years.
~ Dr. Sinda
The Glycemic Index (GI) relates to the way your body’s sugar levels respond to certain foods.
Low Glycemic Index eating avoids causing spikes in blood insulin levels. A low GI diet has several advantages:
- There is no starving involved
- Cravings (especially for sweets) are decreased dramatically
- Serum cholesterol levels normalize and weight loss is easy for most who follow it
- Proteins stay healthier longer- and this slows the aging process
- There is an increase in fat burning- especially between meals
- No calorie counting, portion control, or weighing and measuring foods are necessary- just choose your meals and snacks from the Low Glycemic Index lists
Here are some helpful links:
It is not a ‘Low Carb’ diet. It is a healthy carb diet. ~ Dr. Sinda
Avoiding Migraines Before Your Period
Many women complain of headaches a day before their period and a few days into the period. This poorly understood phenomenon is actually due to the estrogen crash which occurs at that time. We have found that a small amount of natural estrogen cream very frequently provides relief from this dreaded “headache”. ~ Dr. M
The 3 real pillars of health are: adequate exercise, proper nutrition and high quality sleep.
Even though hormone imbalances are a common cause of sleeping problems and need to be addressed, there are other things that you should do to try to help maximize the quality of your sleep. These are especially important if sleeping is a problem for you.
Go through this list and see where you are doing a good job… and where you need to make some changes. Your good health depends on it in many ways.
- Stick to same sleep-wake schedule (bedtime and wake time) 7 days a week.
- Avoid napping unless you can nap at the same time every day and for the same length of time.
- Unwind 30 minutes before bedtime, avoiding stimulating activities such as computer work (or email), TV, talking on the phone or texting, and working around the house. Also keep the lights low and the volumes of TV/music down for the last 2-3 hours before bedtime.
- Try to keep distracting electronic gadgets out of the bedroom and maintain a tidy, cool, dark environment.
- Avoid any caffeine after 2:00 PM (after noon if sleep is a big problem)
- Avoid alcohol in the 2-3 hours prior to going to bed.
- Keep your meal times and exercise times as regular as possible- bodies love regimented schedules.
- Make sure your window coverings keep all the light out- bodies use light as a cue in melatonin production. There are very inexpensive shades that do a great job at this.
- Minimum sleep time should be 7 hours but if you can sleep 8 or more- by all means do so.
-Dr. Rich Sinda @Innovative Directions in Health
During Breast Cancer Awareness Month, we should not only focus on the cure but also on PREVENTION:
Natural progesterone in a woman’s body prevents breast cancer. A large Johns Hopkins study showed a tenfold increase in cancer deaths in progesterone deficient women. Women with PMS or in menopause often have progesterone deficiency, which should be identified by blood tests and treated with natural progesterone. Artificial [drug] progesterone is chemically different from natural progesterone and actually increases the risk of breast cancer. It should be avoided.
What is DHEA and why is it so important to have in our bodies?
Dehydroepiandrosterone, also known as DHEA, is a natural steroid hormone. It is the major secretory steroidal product of the adrenal glands. It is also produced by the gonads and the brain.
DHEA is the most abundant circulating steroid in our body. Low levels of DHEA in our body can affect: memory, physical performance, muscle loss, infertility and reproduction, longevity, and can also cause depression, increase risk of cardiovascular disease, cancer and diabetes.
Supplements of DHEA may be taken under the supervision of a medical doctor. Too much DHEA in our body is not always a good thing. DHEA releases small amounts of estrogen and for women testosterone, therefore DHEA blood levels need to be monitored closely. Having optimal levels of DHEA will bring back zest and vitality that men and women have lost throughout the years.
If you are interested in talking more about your DHEA levels or how DHEA fits into our bio-identical hormone programs please contact us.
Learn more online about DHEA and how it relates to: metabolism, osteoporosis, aging, cortisol, menopause, cardiac health and more here.
Brian Williams recently broadcasted a show about hormones and breast cancer.
Many of you have asked what Dr. Mahmud thought about the information presented. Please read his response below…
The much publicized recent JAMA article, an extension of the 2002 Women’s Health Initiative study, once again proves that artificial drug “hormones”, specifically Prem-Pro, increase the risk of deadly breast cancer.
What is not being emphasized is the fact that Prem-Pro is a drug and not a real hormone. The Prem part [premarin] is mostly a horse estrogen, and Pro [provera] a chemical alteration of progesterone. Drug companies created these artificial “hormones” to receive patents, thus enabling them to sell billions of dollars worth with billions in profits. Real hormones, unfortunately, could not be patented and were therefore understandably sidelined.
Practicing physicians, and public, should understand that altering Nature’s molecules leads to trouble. You cannot add an O to H2O and still call it water – it becomes hydrogen peroxide- or add H to fats and fool mother nature, because, as every one knows, hydrogenated fats have already caused a lot of heart attacks.
Anti-Aging doctors have understood this difference for many years and have been evolving ways to give natural, “bio-identical”, hormones in natural ways to avoid all complications, not just breast cancer. I personally have published my results [Natural Hormone Therapy for Menopause, Gynecological Endocrinology, Feb 2010], a review [Hormones and breast cancer: Can we use them in ways that could reduce the risk; Oncology Reviews, 2008], and a book: Keeping aBreast: Ways to Stop Breast Cancer.
Numerous scientific articles in the literature explain the health benefits of natural hormones and the toxicities of drug “hormones”. More pertinent to this topic, a large French study by Fournier and associates, analyzing 80,000 hormone using women, has revealed that women using artificial estrogen plus artificial progesterone had a 69% increase in breast cancer; even women using only artificial estrogen had a 29 % increase; but those taking natural progesterone had no increase, despite the fact that they were also using artificial estrogen [Breast Cancer Res Treat. 2008, Jan]. A similar Canadian study [British Journal of Obstetrics and Gynecology, 2008, June] showed that artificial hormones increase risk of breast cancer, but estrogen taken as a cream [like most Anti-Aging doctors use] did not increase the risk. Women using artificial hormones have been reported to have a 10-40% increased risk of developing abnormal mammograms. In our own practice [more than 400 patients followed for more than a year], there have been no mammographic abnormalities.
There is no question that natural hormones can be given to women for health benefits and without causing any harm. For now, conventional physicians, are not familiar with the use of such hormones. Women would do better to seek an Anti-Aging doctor, and enquire in advance that he/she is trained in using these hormones naturally and would monitor the patient and blood levels as therapy goes on.
Khalid Mahmud, MD, FACP