Myintegrativehealth Blog – Adrenal Fatigue – Natural Hormone Therapy – Thyroid Dysfunction – Pain Relief – Digestive Health

Could something you take every day disrupt your sex life?  Absolutely! Medications are one of the most common libido killers.   When these meds are prescribed or taken over-the-counter, most people don’t consider how they might affect us outside of the condition they are targeting.  We usually just want symptom relief and blame our low sex drive on stress, a bad mood and even our partner.  And while these are all important pieces of the puzzle, do not overlook the drugs that you take every day.

According to a report from the Institute for Healthcare Informatics, the top ten most prescribed drugs are:

Wow!  6 out of 10 of the most prescribed medicines decreases libido in men and women!

So which ones are the culprits?  Let’s start with the cholesterol-lowering medication Zocor.  This class of drug also includes two of the top 10 selling drugs:  Lipitor and Crestor.  Cholesterol is the backbone of all our hormones; therefore it makes sense that anything that lowers cholesterol will lower our hormone production.  A 2010 study showed men prescribed statin drugs had lower testosterone levels and erectile dysfunction.   Testosterone is required for sexual arousal so anything that inhibits it will likely reduce your sex drive.

Opiate analgesics such as hydrocodone, oxycontin, and codeine have been shown to lower testosterone and are linked to erectile dysfunction in men.  Blood pressure medications such as Lisinopril, Norvasc and Hydrochlorothiazine (HCTZ) are notorious for causing erectile dysfunction in men.   Metoprolol is another commonly used anti-hypertensives linked to a decreased interest in sex.

Serotonin, a neurotransmitter in the brain, is manipulated by a class of drugs called SSRIs.  These are commonly used to treat anxiety and depression.  Serotonin is responsible for regulating sexual behaviors such as erection, orgasm and ejaculation.  However, high serotonin levels will decrease sex drive.  A common side effect of SSRIs, which        are designed to increase serotonin levels, is decreased libido.

In addition to these commonly prescribed meds, over the counter medicines like antihistamines such as Benadryl can disrupt your sex life.  Just as antihistamines dry up allergy-induced sinus congestion, they dry up or decrease vaginal lubrication thereby decreasing sexual interest and pleasure.

Birth control pills cause a drop of in a woman’s libido.  They increase the production of a protein called sex hormone binding globulin.  This protein binds to hormones but has an affinity for testosterone.  When testosterone binds to this protein, the body cannot use it.  Ironically, even though many women take birth control for the freedom to have sex without getting pregnant, the pill actually lowers a woman’s interest in having sex.

This list is just the tip of the iceberg.  Unfortunately there is a very long list of drugs that disrupt your libido.  If you think your meds may be affecting your sex life, please talk to your doctor.  Never just stop taking a medicine because you don’t like the side effects.  Your doctor may be able to switch you to a different medication or help you make lifestyle changes that allow you to withdraw from the drug under supervision.

So often people begrudge initiating change because of perceived obstacles such as travel or holidays.  I’ve learned that it is really not that hard to stay healthy on the road!

Thriving on the go:  3 Key Steps
Ok, you’re taking care of yourself and getting healthier.  You’ve worked out some good habits and healthy routines in your daily life.  You’ve probably learned that it is easy to lose momentum and drift back to unhealthy habits.  Whether you’re going across the globe, or over the river and through the woods, don’t let travel do this to you!

Think of your health as drawing energy from 3 main sources:  your sleep, your exercise and your diet.  If you can keep these sources working for you, you’ll be OK.

Sleeping on the go.  Nothing ruins your memory of a good trip like the lingering bronchitis you picked up on the flight home.  What is the main reason this happens?  Your immunity was down from lack of sleep.  When you’re traveling, you want to take it all in and you have time zone changes to deal with.  Put these factors together and our bodies really need as much or more sleep than normal, not less.

• Start scheduling the week before traveling; shift your sleep schedule towards your new schedule as much as possible.  This works best when you are moving your sleep schedule forward.
• Avoid sleep at your destination until it is your bedtime in local time.
• Avoid alcohol and caffeine the day of travel.
• Adults can use 2-3mg of time-released melatonin at bedtime during short trips and the first few days back home.  This resets your internal clock.

Exercise on the go.  How do you workout when you can’t get to the gym?  Easiest answer is do lots of walking.  Fortunately this is easy whether you’re going to an amusement park, beach or most other parts of the world.  You can also get an good workout with simple body weight exercises.  Here is a great link to a page with 20 amazing exercises you can do anytime and anywhere.  P.S.  If you’re a climber, you can always find a place for pull ups : )

Eating on the go.  OK, so far so good, but how about food?  When traveling, think about food in terms of fuel, protein and produce.  Your fuel needs are minimal when you’re on a plane, car or boat, so don’t worry about it then.  I love using meal replacements like MediClear when traveling.  I’ll make up single servings in snack size baggies and mix them up in a water bottle.  Have 2-3 servings per day while en route.  This way you get a nutritionally complete low calorie meal and your body gets to rest and detox.  You’ll also drop a few pounds which may help you break even by the time you get home.  When you arrive, focus on soups as an easy way to get produce and protein without lots of fat or the risk food-borne illness.

Mention the phrase “food allergies” and most of us imagine those poor kiddos who get near a peanut butter sandwich only to have massive swelling around the eyes and throat, followed by difficulty breathing and hives.  The constellation of these symptoms make up what’s known as an anaphylactic reaction which, unfortunately, has become more and more frequent in the general population over recent years.  In fact, some newer studies suggest that approximately 3-8% of Americans run the risk of anaphylaxis when exposed to any number of foods, although tree nuts, milk and shellfish are at the top of the anaphylactic list.

Even more, we are seeing a less severe variation of these dangerous food allergies, called “allergy sensitivities” that don’t typically cause life-threatening symptoms, but can still be quite uncomfortable nonetheless.  If you have symptoms like indigestion, gastritis, eczema, asthma, celiac disease, arthritis, and even depression, anxiety, and chronic fatigue, it could be a result of a “food sensitivity.”  Additional reports suggest that at least 60% of Americans suffer from symptoms due to adverse food reactions as a result of food sensitivities.

Food allergies/sensitivities may be a reaction to a protein, a starch, a contaminant found in the food (e.g., pesticide residues) or a food additive (e.g., colorings, preservatives, flavor enhancers, etc).  Once the body decides it’s uneasy with a food, a complex cascade of events takes place that can result in either a life-threatening situation (anaphylaxis) or simply the aforementioned unpleasant symptoms.

Driving this reaction is the immune system’s production of multiple types of antibodies.  For example, during an anaphylaxis response, IgE antibodies are produced within two hours of exposure.  These antibodies then bind to specific cells called mast cells and basophils which release their inner contents–histamine.  This is why an anti-histamine, like Benadryl or Quercetin, is often prescribed for allergies.

Yet, it’s the more delayed allergic response found in food sensitivities, one that can take up to 72-hours after exposure, that causes the aforementioned “uncomfortable” symptoms.  This response is usually driven by IgG antibodies and although it can stimulate the release of some histamine, it usually recruits many more players of the immune system, further complicating the reaction in the body.

Studies suggest that dairy, wheat and eggs are the three biggest sources of food sensitivities in people.  How is this determined?  In the past, the skin prick test was used where small amounts of foods were injected into the skin either on the back or forearm.  Now a simple blood test does away with this antiquated test.  These blood tests can measure for both IgG and IgE antibodies and help guide you and your provider in a direction for food avoidance, which is the mainstay of treatment.

So if you suffer from indigestion, asthma, eczema, etc., simply avoiding problematic foods could be your ticket to feeling well.  In addition to elimination, I recommend rotation of food families (e.g., veggies, fruits, meats, etc.) along with assisting the body with its normal digestive processes through the use of pancreatic and stomach enzymes.  Probiotics can be quite helpful as well.

Living in fear of foods because of their potential to make us sick is unnecessary when you recognize there are easy ways to identify possible sources of food allergies/sensitivities.  Combined with practical and realistic interventions you can take to calm the reaction and subsequent symptoms, you can alleviate a multitude of health conditions.

There is a scary new disease identified as ‘Orthorexia Nervosa’.  It is a somewhat tongue-in-cheek attack on the elaborate web of food rules we find ourselves trapped in.  ‘Ortho’ refers to right or correct.  The ‘rexia’ is of course taken from anorexia, meaning suppressed appetite.  Interestingly the origin of anorexia is the same origin as the term rack, meaning to straighten.  We straighten our arms when we reach, therefore reaching became tied to appetite as in reaching for food.

Over the years I’ve heard so many versions of what to avoid.  If I avoided every food that I’ve ever been told to I would literally have nothing left except perhaps a few types of lettuce.  Oh, wait, the Chinese medical texts do recommend against raw vegetables.  OK, so cooked romaine.  That would get old fast.   We have to eat something.

Many current researchers and public health experts are realizing that telling someone not to eat something bad may be less productive than encouraging them to eat something good.  The best things to go out of our way to eat are the foods that give us the greatest benefits (number of important nutrients) for the least harm (calories).

Several authors have embraced the term ‘superfoods’ to describe certain foods that are especially high in nutrients and low in calories.  Although there is no formal list, some of the superfoods are tastier and more readily available than others.

Variety is certainly important in the diet, but with modern foods the idea of variety is misleading.  Rotating your morning Pop Tarts between cinnamon and cherry does not count as variety.  If you are talking about foods as great as the superfoods, don’t be afraid to find a few favorites and eat them everyday!

So why don’t we eat well?  The biggest concern I hear is that people don’t have time.  Between my family, practicing medicine, training and writing, believe me, I understand about time constraints.

The problem is that many have an idea of shopping daily and making every dish from scratch.  Mind you it’s a blast to spend a few hours puttering around in the kitchen, but that is not realistic for our workdays.  Bear in mind that anything you eat from wherever you get it will take some time.  If all of your meals are drive throughs, heaven forbid, you’ll still be spending at least 15 minutes per day just waiting in line.

Below are my top 20 easy to find superfoods.  Stay with me and I’ll show you how you can get most of these in a day with under 15 minutes of work, I promise!

1. Spinach
2. Broccoli
3. Blueberries
4. Carrots
5. Edamame
6. Black beans
7. Tomatoes
8. Turmeric
9. Grass-fed beef
10. Salmon
11. Mushrooms
12. Celery
13. Walnuts
14. Almonds
15. Greek yogurt
16. Avocado
17. Green tea
18. Pomegranate
19. Steel cut oats
20. Brown rice

When you wake up, make a 5 a day drink.  If you haven’t tried it yet, here’s the

videoon how to do it.    So far we’ve invested 3 minutes.

For breakfast, warm some pre-cooked steel cut oats from Sprouts or Whole Foods, just 1/4 cup if you’re watching your weight, add a dollop of non-fat plain Greek yogurt, some blueberries and a few almonds.  Now is also a good time for a cup of green or white tea.

So, 2 minutes to warm oatmeal and assemble, our tally is at 5 minutes.

Before you leave for work, pour together a nice salad.  Shop right and you’ll have zero prep work to do.

Mix into a large bowl:

• Washed spinach leaves
• 2-3 ounces smoked salmon
• Sliced mushrooms
• Prepped pomegranate seeds (you can now buy these already cleaned and separated!)
• Broccoli florets
• Black beans, canned – rinsed
• Walnuts, small handful
• 1 – 2 tbsp natural guacamole

The guacamole also works as a ‘dressing’ and flavoring for the salad.  This whole process should not take more than 2 minutes so we’re at 7 minutes.

For dinner, sauté some lean grass fed ground beef, add in Thai curry paste (Turmeric and lots of great flavor).  Stir in your favorite frozen mixed vegetable blend and serve over pre-cooked brown rice.  Have 1/4 cup of rice only if you’re watching your weight.  Allow 5 minutes for this and we’re at 12 minutes of cooking for the whole day and we ate every single superfood!  How awesome is that!

I recently had the pleasure of enjoying an afternoon at the  Musical Instrument Museum  in Phoenix.  If you haven’t made it to the museum yet, I encourage you to do so.  Not only can it be a great way to get out of the summer heat, but you can hear some fantastic music and get an impressive cross-cultural experience.  There’s also a large “hands on” department where kids and adults alike can try for themselves a myriad of unique instruments from around the world.  There’s no other museum in the world with the approach the MIM is taking, and we’re lucky enough to have it in our own backyard.

During my recent visit, one particularly striking feature about the MIM is how quiet the whole place is.  You would expect a musical museum boasting over 10,000 instruments to be quite the cacophony but, in fact, it’s easy to confuse the building as a library.  They achieve this feat through personal headphones that guests wear and, as you approach each exhibit, a sample of music from the displayed instrument is played wirelessly to your own headphones.  Walk away, the music fades out and you’re once again brought back to the silence of the museum.

The whole experience got me thinking about the concept of listening.  I have the honor everyday of listening to my patient’s stories, and I take for granted the listening requirement that my profession entails.  The concept of “conscious listening creates understanding” consistently comes up in the research done in the field of effective listening.  It made me wonder if there are ways to improve our abilities to consciously listen, especially in an ever-increasingly noisy world around us.

Most data suggest that we spend 60% of our time listening but only 25% of that information is retained.  We are simply exposed to so much information that it’s impossible to remember it all and, unfortunately, our listening abilities have been deteriorating over time.  More specifically, with the capacity to record our thoughts in the form of written words or recorded sounds, we can “listen or read it later,” thereby removing the need to pay attention now.  We’re also more impatient, looking for ever-shorter and shorter sound-bytes to summarize ideas.

Yet, there is hope!  I challenge you to take the following three simple steps for the next 30 days and you’ll be on your way to becoming a more conscious listener.  First, take three minutes a day in complete silence (or as close as you can get it).  There are excellent studies demonstrating that as little as three minutes in complete silence actually “recalibrates” your ears and their ability to filter out the noise.  It’s a little like hitting the “reset” button when there is so much stimulation that the brain is overwhelmed.

Next, most of our environments are a complex mixture of sounds, even the seemingly most peaceful ones.  Take for example a city park: children playing, people talking, birds chirping, nearby traffic, etc.  Just try and focus on “one channel” of sound.  In our park example, focus on just the birds.  How many are there?  Where are they?  Try to eliminate all the other background noise.  You’ll be amazed at the subtleties you’ll hear and your ability to truly focus on what’s important in other situations.

Finally, when listening to others, the acronym RASA (Receive, Appreciate, Summarize and Ask) can be a highly effective tool.  In other words, “receive” the words being said to you.  Then “appreciate” what’s being said by saying things like, “uh-huh” and “I see.”  By “summarizing” what was just said, not only do you get a better understanding of what was actually said, the person you’re talking to will truly recognize your ability to listen.  Along that same line, “asking” further questions can solidify your listening experience and create true conscious listening.

The ability to hear is one of our greatest senses but truly listening takes practice.  Use the next 30 days to improve your listening skills and not only will you see improvements in your relationships, but also in your outlook of the world around you.

R ed paper hearts, heart-shaped boxes full of chocolate, one whole day dedicated to love – it must be February! But this month isn’t just about valentines and chocolate, it is also about the heart; February is heart disease awareness month.

According to the American Heart Association in 2006, 81 million Americans had some form of cardiovascular disease.  About 73 million had high blood pressure, which is a common risk factor for strokes and heart attacks.  But high blood pressure isn’t the only risk factor, others to be aware of include:

• Age
• Gender
• Personal history of cardiovascular events

Ok, so you cannot do anything about those three risk factors, but here are some that you can do something about:

• Smoking
• Diabetes
• Cholesterol (Watch Dr. Christianson’s video on cholesterol)
• Obesity
• Sedentary lifestyle
• Stress

What are the warning signs of a cardiovascular event?

Stroke:

• Numbness or weakness of face, arm or leg, especially on one side of the body
• Confusion, trouble speaking or understanding
• Trouble seeing out of one or both eyes
• Trouble walking, dizziness, loss of balance or coordination
• Severe headache with no known cause

Heart attack:

• Chest pain or discomfort, pain may radiate down left arm
• Pain that radiates to the jaw, neck, back or stomach
• Shortness of breath, with or without chest discomfort
• Cold sweat, nausea or lightheadedness

Cardiac arrest:

• Sudden loss of responsiveness
• No normal breathing (someone does not take a normal breath when you tilt their head up and check for a breath for at least 5 seconds)

It is important to note that men and women are very different.  (You probably didn’t need a doctor to tell you that!)  Women typically don’t manifest the same symptoms of a heart attack as men.  Indigestion and extreme fatigue are the most common early warning signs of a heart attack in women.

New Research

A new study published Tuesday, February 15, 2011, in the Journal of Cardiovascular Electrophysiology shows that the heart’s ability to handle premature contractions (known as heart rate turbulence) may be the strongest indicator of a potential heart attack.  The study showed that even individuals considered to have a low cardiovascular risk are 8-9 times more likely to die of cardiovascular disease if they have abnormal heart rate turbulence. Heart rate turbulence is a measure of how well someone can handle sudden or extreme stress.  At this time, testing heart rate turbulence is not a standard test used to assess cardiovascular risk.  However based on this research, it may soon be.

So what can you do to maintain a healthy heart?

• Eat healthy, nutritious whole foods.  Avoid processed foods, fried foods, and fast foods.  Give your body the fuel it needs to keep it healthy.  This will also help you maintain a healthy body weight and lower your cholesterol levels.
• Remove all sodas (diet and regular) from your diet!  Consumption of sugary sodas leads to diabetes, which is a modifiable risk factor for cardiovascular disease.  But don’t think that you can safely switch to diet sodas.  A recent study shows that people who consume diet sodas have a 48% greater risk of CVD (cardiovascular disease) than those who don’t.
• Get out and move every day! We cannot say enough about the benefits of exercise.  Exercise helps lower other risk factors on this list such as high blood pressure, high cholesterol levels, diabetes, and obesity.  It is also a great stress reliever and helps maintain a healthy body weight. Get your family, friends and neighbors involved, make active living a group event and part of your daily life.
• Maintain healthy, loving relationships with your family and friends.  These are the people who make you happy and who support you when you need them. A smile on your face is great for the heart!
• If you smoke, please stop.  Smoking leads to atherosclerosis which can cause high blood pressure.

Awareness and education is key to understanding how to reduce your risk of heart disease.  See your doctor regularly and ask for help in reducing your risk factors.  It is the best way to show your love for your family, and yourself, in February.

Maybe you’ve heard of Tai Chi and thought it was a fancy form of karate or yoga.  Or maybe you’ve never even heard of it, but you would like some options on how to naturally relieve stress.  Tai Chi is a form of martial arts that combines slow, gentle, controlled movements with mindful breathing. Not only is it wonderfully relaxing, but it is also anti-aging!

Twenty years ago I spent a summer attending classes at Donghai Daxue (Tunghai University) in Taiwan.  Every morning on our way to breakfast, we would walk by a park where 30 or more people were practicing Tai Chi.  Local Taiwanese performed these exercises every morning before going off to work or school.  The movements were very controlled and beautiful, and it was amazing to see so many people moving synchronistically.  At that time, I believe we were told they were doing Qi Gong.  There are a lot of opinions as to the difference between Tai Chi and Qi Gong; the two terms are often used interchangeably.  I think that one of the simplest definitions is that Tai Chi is an extension of Qi Gong.  It still utilizes breath work and gentle movement, but it also incorporates some martial arts movement.  But don’t be afraid!  It is not a combative exercise; however, it might teach you some self-defense maneuvers.

What I love about Tai Chi is that you do not have to be an elite athlete to do it. Its gentle movements are very healing for those with joint problems, fatigue, or who are just very de-conditioned.  This form of exercise strengthens muscles, improves balance and flexibility, and improves mental focus.  Studies have shown that it is effective in lowering blood pressure, decreasing stress, and improving the quality of sleep.   It can be performed standing or sitting.  What is important is the focus of your mind and the coordination of your breath with every movement.  It teaches people how to release the stress and emotions that get locked in the body which can lead to chronic disease and pain.

I highly recommend attending a Tai Chi class.  It is always important to work with a certified instructor to make sure that you are performing each exercise correctly.  It is also amazing to feel the synergy of working through each movement with a group of people.  However, once you are comfortable with the principles of Tai Chi, you can purchase a DVD and perform the exercises right in the comfort of your own home.  That way you don’t have to worry about your schedule conflicting with the Tai Chi class schedule, but you still get the healing and relaxing benefits!

These days there is plenty of stress to go around.  We are worried about the economy, our healthcare, and paying the mortgage.  The cost of higher education keeps rising and we wonder how we will ever get our kids into college.  Then there are environmental disasters:  the oil spill in the Gulf, flooding in Pakistan, the earthquake in Haiti.  Watching the news these days seems more like Shock Therapy than a summary of the day’s events.  So how is a person supposed to deal with it all?

Reducing stress in our lives is all about taking care of your body.  Stress is everywhere, but it affects our lives when we get overwhelmed, overworked, and lose sleep.

Eat Healthy, Nourishing Foods

Eat foods that are relaxing to the mind and body.  For example, calcium and magnesium are very soothing to the nervous system and they act as natural muscle relaxers.  People who are stressed tend to be deficient in magnesium.  Dark leafy greens and almonds are rich in magnesium and calcium.  They should be a part of your daily diet.

Complex carbohydrates such as whole grains are not only good sources of magnesium, they also boost serotonin levels in the brain.  Serotonin is a neurotransmitter that causes anxiety when levels drop too low.  Therefore carbohydrates tend to have a sedating effect on the body.  Add protein to a carbohydrate meal to help modulate blood sugar – spikes and drops in blood sugar can also cause stress and anxiety.  Avoid caffeine, sugar, and alcohol as these substances rob your body of nutrition and disrupt the production of neurotransmitters.

Be careful about eating too many carbohydrates during times of stress.  Many people get in the habit of sedating themselves with carbohydrates.  This can lead to overeating, weight gain, and other health problems.  Always eat mindfully and stop eating when you are no longer hungry.

Stress also depletes the body of most B vitamins and vitamin C.  B12, found in liver, salmon and beef, is an essential co-factor in the production of serotonin.  It is also essential to the production of the sleep hormone melatonin.  B6 is also very calming and found in cereals, potatoes, beans and bananas.  Citrus fruits, strawberries and bell peppers are rich in vitamin C.

Get your Heart Rate up!

Regular exercise increases the body’s production and release of endorphins.  Endorphins are natural chemicals in the body that act as opiates to relieve pain and create a sense of euphoria.  Studies have shown that regular exercise is a fantastic way to relieve stress and depression.  Exercise also increases circulation to the brain as well as the rest of the body.  The blood brings oxygen and nutrients to the brain, tissues and organs, as well as removes waste products from these areas.  This supports brain function, helps eliminate “foggy” thinking, and makes your whole body feel good.

In addition to endorphins and increased circulation, studies show that physically fit people handle stress better and sleep better at night.  Less physically fit people tend to have more extreme responses to stress, are more likely to fall ill or burnout, and are unable to get adequate sleep.  Exercise also helps the body release stored energy which is often held in tensed muscles.  Stretching exercises, such as yoga, is a fantastic way to relax stressed muscles and overworked minds.

Have fun!

One of the most important things to reduce stress is to enjoy life!  Do you remember the things in life that bring you joy?  Go do them!  Play in the park with your kids.  Take your dog out for a run.  Soak up some sunshine.  Read a good book.  Play video games, if that’s what you enjoy.  Take time out to enjoy the things that make you happy, and do it on a regular basis.  Joy is the best stress reliever.