When I was in medical school, some of the scholastic tests were multiple choice, some were essay and some were matching. There was one commonality when it came to vitamin D. The only fact that was disseminated in medical school regarding vitamin D is that it assisted calcium into our bones and it was obtained through sunlight.  Therefore, if there was any answer associated with calcium in bones it had to be vitamin D. That was an easy one.  It’s all we knew.

A few years ago researchers began noticing that there are vitamin D receptors on cells all over our body. In fact, there are a LOT of vitamin D receptors on the cells in our bodies. During the same period of time researchers were evaluating why the rates of cancer were so much higher in developed countries. Hypotheses abounded and some of them included fears concerning increased pollution in developed nations, our lifestyles and stress.

Now it may come to pass that one of the possible reasons for increased cancer rates in developed countries may be as simple as the fact we work in office buildings wearing clothes. In undeveloped countries people spend much of the day out-of-doors and wearing generally less clothing than we do. It is likely in many undeveloped countries people obtain thousands of units per day of vitamin D simply from the sun exposure they receive.

As you may know from recent news reports, vitamin D deficiency is an epidemic in developed countries. As many as 70% of our children were found to be insufficient or deficient in vitamin D. In fact, the Vitamin D Council suggests there is a syndrome associated with the deficiency of vitamin D. Interestingly, if you read their materials the vitamin D deficiency syndrome appears to closely match many of the medical problems rampant in our modern society.

The symptoms and signs the Vitamin D Council associates with the deficiency of vitamin D include: osteoporosis, heart disease, hypertension, autoimmune diseases, certain cancers, depression, chronic fatigue and chronic pain. I would add that multiple studies document an increased immune status resulting in a decrease in certain infections with adequate vitamin D levels.  They do not suggest these diseases are caused, per se, by the deficiency or can be cured by repletion. They do suggest, however, they are associated with the deficiency of vitamin D.

We are really just at the beginning of truly understanding the role vitamin D plays in long term wellness.  To cut to the chase, without exposing yourself to excessive sunlight which may predispose to serious skin cancers, supplementing with adequate amounts of vitamin D3 appears to be the best way to increase this vital nutrient.  This is a fat soluble vitamin, so it is important to receive medical guidance on the amount to take.

To Your Health,

Dr. Sennholz

http://twitter.com/mtnmd

This is the 3rd part of the “21 Ways to Live a Joyful and Healthy Life”.  OK, OK, there are actually 23- -you get a bonus!!   Also, I posted the first 2 sections below so they are all on this blog post. I intend you will find some words of wisdom here enabling you to more fully express the beautiful quality that is uniquely YOU!!

So, let’s begin:

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Eat breakfast and eat a low glycemic, Mediterranean style food pattern: It is well documented that eating a healthy breakfast (low glycemic, high nutrient foods) helps maintain hunger levels, sugar levels and health eating throughout the day.   A study published in the New England Journal of Medicine in 2008 compared low fat, low glycemic and Mediterranean diets and found the latter two to be superior in ability to lose and maintain weight.  Keeping a steady blood sugar throughout the day by eating 5 to 6 small, low glycemic, Mediterranean style meals appears to be a delicious and healthy way to maintain your physique and avoid disease.  Give it a try!!

Find passion in your life:  Many people think their life is “not as important”.   I believe what you create with your life is your individual expression of the divine (or whatever paradigm suits you).  It all counts.  The way you smile or don’t, the way you open your eyes with love when your friends and family enter the room, the way you express with your words and your actions, the passion with which you express in your job and your hobbies, the friends you choose, the social circles you involve yourself with, and the love you bring to each and every relationship is the sum total of that which matters in your life. You don’t have to be president, you don’t have to run the show, you don’t have to be a CEO to matter greatly. What matters is the love you bring to your life. Express your life with passion and know that it is received with enthusiasm. You matter more than you will ever know.

Seek balance:  There is a famous book with the following passage: “to everything there is a season, a time for every purpose under the sun.”.  That not only goes for years, but for weeks and days, also.  Have a “season” of rest in your day, a “season”  of movement, a “season” of learning, a “season” of love.  Make each day as rounded as possible and this will flow into your weeks and your months and your years.  At the beginning and end of each day, note the “seasons” you created.  Make an effort to make each day full with “seasons”.

Periodically challenge yourself:  Sometimes it can feel really wonderful when life is on autopilot.  But without an occasional challenge, be it mental, spiritual, emotional or physical, life can get a bit boring.  What have you wanted to do in life that you just haven’t taken the time for?  Is it a trip?  Riding in a hot air balloon?  Taking a challenge in your relationship?  Reading a new book or taking a new class?  Stepping just a little bit out of your comfort zone can make life exciting and full.  Don’t miss out on this opportunity.  Bring your spouse along if he/she will come.  Make it a family affair.  Enjoin your friends.  Create more excitement in the world.  You know, you only pass this way one time.

Create habit:  The opposite of new challenges is the steady hand of habit.  Studies show that people who eat roughly the same foods each day have a much easier time of it.  Creating habits can open space and energy for creativity.  What part of your life feels confusing and out of control right now?  What habits could you install to balance this chaos?  By creating a life of habits, you also make room for challenges and inventiveness.  Do this for yourself!!

Have a healthy social circle:  I am giving you an opportunity to take stock of your social circle.  Studies tell us your income is most likely the average of the 5 people you are closest to.  I believe this goes for more than just money.  The belief systems you develop are deeply influenced by the people in your life.  Who in your life supports your most deeply felt beliefs?  Who in your life moves you away from your emotional, financial, spiritual and physical center?  How much time do you spend with these people?  Are there people in your life at all?  If your only circle of friends are the people you work with every day, it may be time to open and widen the circle a little.  You don’t have to make radical change: just choose one new activity where you will meet people that are interesting and new.  Make one new friend and cultivate that friendship.  Choose a friend who is loving and supportive, who fills your life with positive words and be that friend to others.  Studies show that lifespan is greatly influenced by the company you keep (or lack thereof).  Just as money, food, housing, etc are important to your life, so much more are the friendships.  Step out of your comfort zone and make a new friend this week.  You may both benefit greatly.

Laugh a lot:  Truly, when is the last time you belly laughed?  I mean the kind of laugh that rocks your body, that rattles your teeth, that causes tears to stream from your face?  If it has been a while, perhaps it is time to lighten up.  Look for opportunities to laugh.  Go to a comedy instead of that horror show.  Make your family and friends laugh.  Play a gentle, loving trick.  Look at the situation just a little differently.  If you have a hard time getting started, get tickets to a comedy club where a lighthearted comic is playing.  Spending the evening laughing with your friends may put a whole new veneer on your week.  Here are some great ideas to create a smile:  Give a gift, write an unexpected and heartfelt note of acknowledgment, invite a new friend to coffee, babysit small children, volunteer to make someone’s day a little brighter,  express gratitude where ever you can.  And here is the best one I heard, “Plant a seed in your eye.”  Namaste!

Give:  There are many ways to give in life, but I am speaking specifically of volunteering.  In this respect, I am speaking of an act or donation that is mainly anonymous and brings worth, peace and love to the world.  Why would you want to do this?  Here is a partial list of the reasons and benefits: make new friends, build confidence and self-esteem, see more of your community and the world, gain important skills and experience, relieve stress, fight boredom, spend time doing what you really care about, expand your education or career, experienced the feeling of being needed and important, get active and healthy, use your mind-body and creativity, experience a sense of satisfaction, make a difference in the world, have fun, acquire training, experience a sense of reward, and mainly just have fun.  I have worked with many wonderful organizations including Volunteers of America, which is a great group.  Give them a ring and find out what their needs are. Other activities in which to volunteer include the venues of health, children, the arts, environment, community, the elderly, domestic and international needs and other venues too lengthy to list. It is truly exhilarating to be surrounded by giving, loving people in the act of improving the world for those around you. I highly recommend it.

Be a positive role model:  One of the things I really love about studying concepts of leadership is that we are ALL leaders.  We all lead by example.  If you are at a party with a bowl of chips and a plate of veggies, reaching for the veggies is a powerful statement to all those around you that you care about your health.  You may not think this one action is important, but especially over time your loved ones will begin to emulate your behavior.  Drip by drip, the ocean fills.  Action by action, you can empower your loved ones to live the healthy life they deserve.  This is leadership in action!!

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Part 1: The first 7 steps

Eat high fiber:  I could write a book about the benefits of fiber. I may sometime. But for now suffice it to say that a diet high in fiber provides the following benefits: relief or prevention of constipation, decreased risk of some types of cancer, decreased cholesterol and LDL cholesterol, deduced risk of coronary disease, blood sugar control, reduced risk of type II Diabetes and decreased risk of obesity.  That’s not bad for a mouthful of sticks! The amount of fiber required in your day’s diet is much higher than most people think. It varies for age and sex but in general getting 28 to 30 g of fiber a day is a good start. Take a couple of days to mentally measure the amount of fiber you’re taking in. I think you will be shocked at the results.

Eat healthy fats:  For years, our country became fat phobic. In retrospect that seems a little amusing as it is one of the three categories of macronutrients. Of course, we need fat. The problem is we have consumed the wrong types of fats. A large portion of fat consumption in our country was coming from extremely dangerous fats for many years. Consciousness has been rising as to the difference between a healthy fat and unhealthy fat. In general, fats from fish, flax seed oil, butter and nuts, hemp seed, walnuts, pecans, hazelnuts and eggs from chickens fed a diet high in greens and insects are all good food sources of healthy fats.  Healthy fats reduced inflammation in your body, improve blood clotting, create healthy cell membranes, lower bad lipids, decreased artery thickening, reduce the risk of obesity, and may inhibit cancer cell growth. This is just the beginning of the list of benefits in choosing healthy fats over unhealthy fats. Avocados are one of my favorite sources of healthy fats. Which is yours?

Drink healthy water: Here is another topic that deserves an entire book. For 10 to 15 years a fetish of drinking bottled water developed. Unfortunately, the very bottles we were drinking the water from have now contaminated our estuaries, streams, ponds and oceans in a very serious way. In addition, chemicals from manufacturing processes and chemicals purposefully added to our water supply have created an increasingly dangerous water supply. Choose a reusable bottle made from a safe materials such as steel or glass. Consider a water filtration system for your home, at least for the water you drink. Many people advocate drinking eight glasses of water a day. To be honest, there is no literature supporting this recommendation. The renal modification of fluid status and thirst mechanism of our bodies are exquisitely sensitive. Be liberal with drinking water but don’t force yourself to drink more than you feel is necessary. Just make sure your water is healthy and protect our environment while you’re doing it.

Exercise regularly: okay, here’s the raw truth about me. I hate going to the gym. I get bored walking on a little treadmill like a mouse. I admire people that find this to be enjoyable and to be sure I have had workouts that were fun. However, I love to get my exercise by doing activities that are fun. Take a walk and look at the flowers. Join a sports team and see what you can do. Get up off the couch and stop watching TV. Play with your children on the floor. Stretch yourself a little bit every day.  Just move. Your body will love you and it will be fun.

Eliminate refined carbohydrates:  I call these the “white foods”. Most of the foods you can think of that are white are not good for you. Bleached flour, sugar, white pasta, etc. etc. etc. in this category I would also include candies and other high sugar products. These are extremely bad for your body in the short term and in the long-term. I’m not just talking about weight gain or control of calories. I’m talking about the hormonal and chemical alterations that cause in your body which lead to lifelong decreased health. Just say no.

Limit salt intake: Actually, salt is an essential bodily mineral. We need salt each and every day. The problem is, in an effort to get people to eat the processed foods that are sold everywhere in this country a tremendous amount of salt is added to this food to improve flavor and increase the amount of food you will eat. Even if you never add salt to your diet, you are probably getting much more salt than is recommended for a day. For many people this is not such a big deal. But if you have a family history, personal history or are at risk of high blood pressure, this one activity change can be lifesaving. By decreasing your blood pressure you may decrease your risk of heart disease and stroke. That is a big deal for just a small pinch.

Stop unhealthy habits like smoking and excessive drinking: Now, if you are a smoker or you drink excessively, you probably know you should stop. I just added this one to give you a little support and encouragement in making the change. There are many people and programs out there to help you. Pick up the phone, fire up the computer, call a friend, open your heart and have courage. Enough said.

*******
Part 2 of Joyful and Healthy Habits

Sleep 7 to 8 hours a day:  There are literally tens of thousands of studies on the effects of sleep deprivation on our bodies.  As an Emergency Doctor, this became a high priority in my life so I have studied sleep patterns my entire career.  My research has indicated sleep deprivation leads to decreased immunity, weight gain, depression, mood swings, vascular disease and many, many more ill effects on your body.  For people doing shift work, it is even a higher priority to stay in tune with your body and to listen to what it needs.  I have worked with many health care workers who seemed to wear a 4 hour sleep pattern as a badge of honor.  It most certainly is not.  Taking care of your body gives those around you permission to do the same.  Some tips for healthy sleep: don’t overdue caffeine and none after 4 p.m., bedroom for sleep and sex only, create a comfortable space for your room and honor it, eat no later than 2 hours before bedtime, no raucous T.V. before bedtime, create a ritual that honors your life and your body (many people journal, meditate or pray right before sleep), reduce stimulants in your environment prior to bedtime, limit alcohol and address health issues that impede sleep (like sleep apnea, menopause, orthopaedic problems, etc).  These tips will result in a dramatic increase in your comfort and your health.

Take quality supplements: One of the most extensive studies on the subject was published in the Journal of the American Medical Association in 2002. The findings of this study revealed that it is prudent for adults to take a multivitamin every day. There are multiple reasons for this including the decreased nutritional content of our food, the increased processing of our food supply, the substitution of healthy foods with unhealthy foods and the list goes on.  The USDA surveyed 16,000 Americans and found that not one person obtained 100% of essential nutrients such as magnesium, vitamin D, and zinc. Similarly, children and adolescents did not obtain enough essential nutrients such as folate, vitamin C, and calcium. The results are in and the answer is yes. Yes, you need supplementation with quality nutritional supplements.

Reduce stress:  I reflect on the conversations I’ve had in the last 48 hours. It seems that all of the people I spoke with were under some sort of stress. We have not created a society or an environment where peacefulness is valued. If you have a stressful life my recommendation is insert into your day what I call “peace breaks”.  These are little moments of solitude. It can happen in your car, it can happen in the bathroom, it can happen when you take a short walk around the block. Taking a few moments to let your blood pressure fall, your mind relax and to consciously put your attention on peacefulness and releasing any thoughts. Doing this 2 to 3 times a day, especially right when you wake up and right before you go to sleep, can change your life dramatically. Take a moment to pencil this in!

Limit screen time:  The statistics on screen time (you know, computers, TVs, video games) are astounding. So here is a challenge for you. Consider turning off all screens for a week. No, not just the kids. All of you. For families caught in the trap of stress and disconnect, this one activity can renew relationships, inspire creativity and change your life.  I would love for you to report your experience.

Be cognizant of children:  33% of children born today are expected to develop diabetes.  If Black or Hispanic, that jumps to 50%.  The future of our world is our children.  Your behavior in front of children is so powerful.  If you want children to live a healthy life, be an example of health in front of them.  Don’t reward with candy.  Reward with time, with reading, with love and attention and with other “things”.  It is time for our culture to get out of the habit of making candy the reward for behavior.  Stand for healthy habits in schools.     Be a mentor.  So many people I know have come from hard beginnings to become truly magnificent people.  The commonality in all of them is they had at least one person in their childhood who really cared.  Be that person for someone.

Vote with your money every day:  Read food labels and buy foods that don’t come in packages (apples, etc) as often as possible.  Every single time you purchase a healthy food you are voting “yes”.  Every time you buy chips or unhealthy foods you are voting “no”.  If voting is the basis of our democracy,  your ‘purchase votes’ are the basis of our capital society.  As they say, vote well and vote often!!

Floss twice a day: Most of us know that flossing our teeth can prevent tarter build up and gingivitis.  Not everyone knows, however, that lack of flossing may be a risk factor for cardiovascular disease.  One study revealed that patients who flossed their teeth at least every other day reduced their serum CRP (a risk factor for cardiovascular disease) to normal levels within six months.  Harvard Medical School released a study indicating one of the key factors to longevity was flossing.  In fact, they stated flossing could lower your Real Age by as much as 6.4 years.  Not a bad investment of time, I would say.  And the side effect of a gorgeous smile is a real winner!

So, here is my list.  Post this somewhere you will see it often. Put these concepts in practice in your life.  Find one small way to make the world a little better today.  If we all do that, we have created a movement of health, love and joy.  Be a part of the movement today!

http://twitter.com/mtnmd

PART 2: 21 Ways to live a Joyful and Healthy Life

Sleep 7 to 8 hours a day:  There are literally tens of thousands of studies on the effects of sleep deprivation on our bodies.  As an Emergency Doctor, this became a high priority in my life so I have studied sleep patterns my entire career.  My research has indicated sleep deprivation leads to decreased immunity, weight gain, depression, mood swings, vascular disease and many, many more ill effects on your body.  For people doing shift work, it is even a higher priority to stay in tune with your body and to listen to what it needs.  I have worked with many health care workers who seemed to wear a 4 hour sleep pattern as a badge of honor.  It most certainly is not.  Taking care of your body gives those around you permission to do the same.  Some tips for healthy sleep: don’t overdue caffeine and none after 4 p.m., bedroom for sleep and sex only, create a comfortable space for your room and honor it, eat no later than 2 hours before bedtime, no raucous T.V. before bedtime, create a ritual that honors your life and your body (many people journal, meditate or pray right before sleep), reduce stimulants in your environment prior to bedtime, limit alcohol and address health issues that impede sleep (like sleep apnea, menopause, orthopaedic problems, etc).  These tips will result in a dramatic increase in your comfort and your health.

Take quality supplements: One of the most extensive studies on the subject was published in the Journal of the American Medical Association in 2002. The findings of this study revealed that it is prudent for adults to take a multivitamin every day. There are multiple reasons for this including the decreased nutritional content of our food, the increased processing of our food supply, the substitution of healthy foods with unhealthy foods and the list goes on.  The USDA surveyed 16,000 Americans and found that not one person obtained 100% of essential nutrients such as magnesium, vitamin D, and zinc. Similarly, children and adolescents did not obtain enough essential nutrients such as folate, vitamin C, and calcium. The results are in and the answer is yes. Yes, you need supplementation with quality nutritional supplements.

Reduce stress:  I reflect on the conversations I’ve had in the last 48 hours. It seems that all of the people I spoke with were under some sort of stress. We have not created a society or an environment where peacefulness is valued. If you have a stressful life my recommendation is insert into your day what I call “peace breaks”.  These are little moments of solitude. It can happen in your car, it can happen in the bathroom, it can happen when you take a short walk around the block. Taking a few moments to let your blood pressure fall, your mind relax and to consciously put your attention on peacefulness and releasing any thoughts. Doing this 2 to 3 times a day, especially right when you wake up and right before you go to sleep, can change your life dramatically. Take a moment to pencil this in!

Limit screen time:  The statistics on screen time (you know, computers, TVs, video games) are astounding. So here is a challenge for you. Consider turning off all screens for a week. No, not just the kids. All of you. For families caught in the trap of stress and disconnect, this one activity can renew relationships, inspire creativity and change your life.  I would love for you to report your experience.

Be cognizant of children:  33% of children born today are expected to develop diabetes.  If Black or Hispanic, that jumps to 50%.  The future of our world is our children.  Your behavior in front of children is so powerful.  If you want children to live a healthy life, be an example of health in front of them.  Don’t reward with candy.  Reward with time, with reading, with love and attention and with other “things”.  It is time for our culture to get out of the habit of making candy the reward for behavior.  Stand for healthy habits in schools.     Be a mentor.  So many people I know have come from hard beginnings to become truly magnificent people.  The commonality in all of them is they had at least one person in their childhood who really cared.  Be that person for someone.

Vote with your money every day:  Read food labels and buy foods that don’t come in packages (apples, etc) as often as possible.  Every single time you purchase a healthy food you are voting “yes”.  Every time you buy chips or unhealthy foods you are voting “no”.  If voting is the basis of our democracy,  your ‘purchase votes’ are the basis of our capital society.  As they say, vote well and vote often!!

Floss twice a day: Most of us know that flossing our teeth can prevent tarter build up and gingivitis.  Not everyone knows, however, that lack of flossing may be a risk factor for cardiovascular disease.  One study revealed that patients who flossed their teeth at least every other day reduced their serum CRP (a risk factor for cardiovascular disease) to normal levels within six months.  Harvard Medical School released a study indicating one of the key factors to longevity was flossing.  In fact, they stated flossing could lower your Real Age by as much as 6.4 years.  Not a bad investment of time, I would say.  And the side effect of a gorgeous smile is a real winner!

 21 Ways to live a Joyful, Healthy life: Part 1

 Prompted by a fellow Tweet, I created a list of the top 21 behaviors and activities that will lead to a healthy and happy life. Due to the length of this post I have divided it into three sections. Today I present the first seven healthy behaviors. Some of them are intuitive, but all worth reviewing.  Enjoy.

 

 Part 1: The first 7 steps

 Eat high fiber:  I could write a book about the benefits of fiber. I may sometime. But for now suffice it to say that a diet high in fiber provides the following benefits: relief or prevention of constipation, decreased risk of some types of cancer, decreased cholesterol and LDL cholesterol, deduced risk of coronary disease, blood sugar control, reduced risk of type II Diabetes and decreased risk of obesity.  That’s not bad for a mouthful of sticks! The amount of fiber required in your day’s diet is much higher than most people think. It varies for age and sex but in general getting 28 to 30 g of fiber a day is a good start. Take a couple of days to mentally measure the amount of fiber you’re taking in. I think you will be shocked at the results.

 Eat healthy fats:  For years, our country became fat phobic. In retrospect that seems a little amusing as it is one of the three categories of macronutrients. Of course, we need fat. The problem is we have consumed the wrong types of fats. A large portion of fat consumption in recent years has come from extremely dangerous fats. Consciousness has been rising regarding the difference between a healthy fat and unhealthy fat. In general, fats from fish, flax seed oil, butter and nuts, hemp seed, walnuts, pecans, hazelnuts and eggs sourced from chickens fed a diet high in greens and insects are all good food sources of healthy fats.  Healthy fats reduced inflammation in your body, improve blood clotting, create healthy cell membranes, lower bad lipids, decreased artery thickening, reduce the risk of obesity, and may inhibit cancer cell growth. This is just the beginning of the list of benefits in choosing healthy fats over unhealthy fats. Avocados are one of my favorite sources of healthy fats. Which is yours?

 Drink healthy water: Here is another topic that deserves an entire book. For 10 to 15 years a fetish of drinking bottled water developed. Unfortunately, the very bottles we were drinking the water from have now contaminated our estuaries, streams, ponds and oceans in a very serious way. In addition, chemicals from manufacturing processes and chemicals purposefully added to our water supply have created an increasingly dangerous water supply. Choose a reusable bottle made from a safe materials such as steel or glass. Consider a water filtration system for your home, at least for the water you drink. Many people advocate drinking eight glasses of water a day. To be honest, there is no literature supporting this recommendation. The renal modification of fluid status and thirst mechanism of our bodies are exquisitely sensitive. Be liberal with drinking water but don’t force yourself to drink more than you feel is necessary. Just make sure your water is healthy and protect our environment while you’re doing it.

 Exercise regularly: okay, here’s the raw truth about me. I hate going to the gym. I get bored walking on a little treadmill like a mouse. I admire people that find this to be enjoyable and to be sure I have had workouts that were fun and I do go to the gym. However, I love to get my exercise by doing activities that are fun. Take a walk and look at the flowers. Join a sports team and see what you can do. Get up off the couch and stop watching TV. Play with your children on the floor. Stretch yourself a little bit every day.  Just move. Your body will love you and it will be fun.

 Eliminate refined carbohydrates:  I call these the “white foods”. Most of the foods you can think of that are white are not good for you. Bleached flour, sugar, white pasta, etc. etc. etc.  In this category I would also include candies and other high sugar products. These are extremely bad for your body in the short term and in the long-term. I’m not just talking about weight gain or control of calories. I’m talking about the hormonal and chemical alterations they cause in your body which lead to lifelong decreased health. Just say no.

 Limit salt intake: Actually, salt is an essential bodily mineral. We need salt each and every day. The problem is, in an effort to get people to eat the processed foods that are sold everywhere a tremendous amount of salt is added to improve flavor and increase the amount of food you will eat. Even if you never add salt to your diet, you are probably getting much more salt than is recommended for a day. For many people this is not such a big deal. But if you have a family history, personal history or are at risk of high blood pressure, this one activity change can be lifesaving. By decreasing your blood pressure you may decrease your risk of heart disease and stroke. That is a big deal for just a small pinch.

 Stop unhealthy habits like smoking and excessive drinking: Now, if you are a smoker or you drink excessively, you probably know you should stop. I just added this one to give you a little support and encouragement in making the change. There are many people and programs out there to help you. Pick up the phone, fire up the computer, call a friend, open your heart and have courage. Enough said.

Keep your eyes open for part 2.  See you then!!

http://twitter.com/mtnmd

The New York Times recently posted a study revealing people wouldn’t even lose weight if motivated by money. I have found money is a currency for other things. In relationships, money can be a symbol of power. To some people, money represents freedom. It was not surprising to me that the small amounts of money they offered to lose weight were not successful. Now, if they had offered $1 million… What does money represent to you?

In our culture we have paid a lot of attention to concepts of intellect and finances. With the exception of newly arising interest in what we are eating and our activities, our culture has not placed a high value on a healthy body. Magazine and media depictions of waiflike women certainly don’t promulgate the concepts of a healthy body. In addition, the onslaught of advertising aimed at getting us to eat processed foods has caused a shift away from interest in healthy foods.

Combine this with the despair many people feel over repeated failures to maintain a healthy weight and you have a pretty good picture of why we’re in the situation we’re in. I won’t even mention the financial incentives (or lack thereof) built into the medical system to move practitioners away from support of a healthy lifestyle. Oh, I guess I did mention it.

In working with patients and clients for years in helping them to establish healthy lifestyles I have found the driving factor has to come from inside. If you won’t get healthy for yourself, at least get healthy for your family-they love you. If you won’t get healthy for yourself, at least get healthy for your country-our illnesses are financially killing the fiscal solvency of our nations. If you won’t get healthy for yourself, at least get healthy because your deity wants to express through your body-it is the basis of life.   I would say, though, get healthy for yourself.

It will take all of us supporting each other with our words and our action to move us to a healthier lifestyle. The next time you find yourself in a group of people reaching for those chips instead of the vegetables think about how this little action condones the behavior to your friends and family. This one little step of support for your friends and family will make you feel proud. Back away from the chips. Don’t say a word. Don’t even look up. Just remove your hand from the bowl of chips and move it over to the vegetable tray. Over time, they will notice. You have become a leader by example.

This simple action can be a statement of revolution.

Come be a part of my revolution. Join the revolution of people moving toward a healthier life. We welcome you.

What Patriotism Is, To Me

 I write this on July 4th, the day we celebrate the formation of our country. Certainly, the last few years have given us an opportunity for great growth and introspection. I do believe I have seen our country grow up quite a bit in the last few years. The ability to see the results of our behavior has been immeasurably positive. I think through the challenges we have faced our country has matured in a way that will cause us to move forward in a more positive light.

 Just like most Americans, my chest fills with pride when I hear our national anthem and see our flag. This has been indoctrinated into me from the earliest years. When I was a child, we started every day by standing to say the Pledge of Allegiance. I have come to understand this is a representation of a much larger concept. Unfortunately, many people have taken the act of revering the flag, saying the pledge or singing our national anthem as the thing itself. It is not the thing itself.

So what is patriotism? Here are some ideas that I have come up with:

 1.  Vote — over the centuries of our existence the concept of one man/ one vote has carried us through many trying times. As illustrated by the recent election turmoil in Iran, the precious ability for each person to represent their own opinions is critical to a democracy. It is not a luxury, it is a responsibility. It is the responsibility of each and every American to research what is going on around them in the best way possible and make an educated decision. With the splitting of the media into multiple facets, it becomes more and more difficult to find sources of reliable information. It does seem on some days that every single news source has some kind of an ax to grind. On this holiday of our country’s birth, I implore you to ask your friends, neighbors and acquaintances which is the most evenly unbiased news source to which they subscribe. Attempt to find sources that present all sides of an issue. This way, you will get not only the opinions of those you may naturally agree with but the opinions of those you may not agree with. It is important to hear all sides of the argument.  I’m sure you would understand there is wisdom to be gained in both.  This is patriotic.

2.  Participate in all levels of government — it is important to know what is going on in your neighborhood, in your city, in your county, in your state and in your nation. Make an effort, as time allows, to learn about each of these.

3.  Challenge problems where they exist — there is a famous saying “All politics is local”.  As you go about your life and you see problems with government or corporations, take the time to push back. Of course, you could use all of your time doing these activities and I’m not suggesting that. But when you find something that is egregious, don’t just lay down and take it. Make a phone call. Write a letter. Tell your friends. Sometimes it seems the problem is too large to take on. But if each of us does our part many of the problems that have cropped up on us through laziness and overt abundance would not be here now. You don’t have to get angry. But do take some action. When you take this action, know that you are being patriotic and then let it go.

 4.  Love your neighbor — it is human nature to attempt to divide human beings up into groups. Teleogenetically, this behavior originating in the deepest parts of our brain may have been an advantage. Knowing who your enemy is and who your friend is was very important in caveman days to get food and protect from danger. Some politicians utilize this natural tendency to divide to create “a base”.  In this day and age, though, it is critically important that we begin to function as a group and show respect and concern for each other-all of us. It is easy to shout platitudes at each other. It is not as easy to mentally create understanding when someone else’s behavior does not match your expectation. The concept of “Love your neighbor” is always a work in progress. Take time to find out something positive about those that are difficult in your life. Religious organizations: focus on “Love thy neighbor” more and you will get a more quality following.  This is a patriotic action.

 5.  Do your part — at least once or twice a year find an activity for you and your family that involves making your community a better place. Perhaps, it is volunteering for garbage pickup. Perhaps it is volunteering at a homeless shelter. Perhaps it is helping a family in need, quietly and anonymously. Find your own unique way to make a difference and do it on a regular basis.  This not only makes you feel really great, it is patriotic.

 6.  Keep our country clean — from sea to shining sea, purple mountains majesty, our country is absolutely gorgeous. Because of its size, we have deserts and we have mountains. We have lakes, streams and oceans. I always find it interesting to understand the motivation behind people who are balking at ecological improvement. Even if they disagree with the science, the bottom line is our country needs to be cleaned up a little bit. We have been slobs. In some parts of the country it is perfectly acceptable to throw garbage out of your car window. Are you being a slob? If this was your house, would you be throwing garbage on the floor? Why have we become so lackadaisical about the beauty and life force of our country? We must set an example and a tone for our citizens that reasonably and logically protect the environment of our country.  It is a patriotic duty. Again, I don’t understand why anyone would see it any other way. We must not be selfish when it comes to our country.

 7.  We are in the neighborhood — our country is just one country in our world. The world has become small due to technological advances. It is imperative that we understand we are a neighbor in the neighborhood. Yes, we are strong neighbor. Yes, we are in abundant neighbor. But nevertheless, we are a neighbor. We must show respect to people in our neighborhood in an attempt to get along with them. People will follow us if our example is a positive one. Just like in life, the best leaders are an example of good behavior. We must be the strong, loving, powerful leader that the world needs. Sometimes being a leader requires patience and perseverance. Sometimes it requires power. Sometimes it requires love and understanding. A great leader is able to do all of these things. Utilizing only one of these tools is not the answer. We must be a strong leader in every way. From here on out, our behavior must exhibit the characteristics of a great leader. Many of you have read much on this topic in the volumes of books on leadership. Translating that into a national message would be a powerful way to show patriotism.

 8.  Limit criticism and increase positive words and thinking — I do think we have had enough of the whining and victim mentality in this country. Our country has survived on an “us or them” mentality for quite a while. Trying to find fault with everyone around you does nothing for our country. Most of us have 80% of our belief systems in common with the rest of the country. It would be powerful if we could focus our attention on the things that we have in common and move forward in this direction. Most of us believe in honesty. Most of us believe in love. Most of us believe in fiscal responsibility. Most of us believe in honor. Most people want to be a positive source of work and ideas for the world. Most of us want to be recognized for our input.   Most of us believe in American freedoms. These are all concepts we can find common ground with. I beseech all of us to show our patriotism by finding common ground. The decade of victim mentality is over. We must work together. We must find a way to reinstate the pride of being an American. Let us focus on our commonalities and look forward to our next July 4 celebration to see a great change in the right direction for our country. It does not take war or some kind of calamity to cause us to behave this way. We could begin on a personal level by finding common ground with those with whom we disagree. Start small and work your way up. This is a huge patriotic action.  Stop listening to negative media talking heads. Switch your mind, your thoughts and your actions to only things which are positive that will move us forward. This is the most important patriotic act you can accomplish.

 9.  Support small businesses — small businesses are the lifeline of our country. Individuals who had a dream and put everything on the line to make that dream come true are the basis of our country. We must support, where possible, these small businesses. Take the time to choose a local restaurant. Hire within your community; in your neighborhood. Join organizations that support small businesses. Tell your politicians you want strong support for small businesses. Do not allow large corporations to take advantage of monies and tax loopholes that exist for the benefit of small businesses. Take a look around you and think about someone who is struggling to build their business. What word or action can you take or do to help them? What things can you do this week to support a small business in your community? This is a patriotic act.

 10.  Don’t be lazy — most business owners I talk to have been extremely frustrated over the past few years in the inability to get employees who will do the job. It seems, in our extreme opulence people have gotten soft. The concept of “do what it takes” has had no meaning to the average worker for a long time. Large corporations have played a huge part in this problem by treating their employees with disrespect and disdain. Employees have felt for a long time like they were a disposable item in the company. Employers must respect their employees. Employees must show up with the idea that they are part of a team and are helping the business move forward. If you can’t do that at the place that you’re working, find another job. Give it your all. If each of us gave 100% to our endeavors we would be a better country. Choose a profession or a job that makes you happy and makes you feel like you are doing something for our country. Even the person who works at night sweeping the floors of the corporation can take pride in knowing they are creating a clean environment for the success of that company. Take a look at your job and find the ways in which you make a difference for those around you. Keep that in the front of your mind rather than focusing on how you can get out of work. Put 100% of yourself into your job while you’re there and then leave it behind and enjoy your friends and family. This is patriotic.

11.  Pay the taxes you owe — I know this is a sore spot for many of us. I certainly am frustrated by the amount of taxes I pay. However, I am grateful for the roads I drive on. I am grateful for the concept of free education in our country. I am grateful to know that we have a strong military that will protect us. I am grateful for the social services that are the safety net of our country. I am grateful for the legal safety net that has truly created the country that we are. Coming from a physician, I am sure that is an interesting thought to hear. But I do believe that the rule of law is what has set us apart from other countries all these years. We have rules and concepts which guide us, including our Constitution. Of course, people step outside these guidelines in various ways. But overall, we are a country that believes in fairness and strives to make that happen. It is not perfect. But certainly most of you can agree that our imperfection is a whole lot better than some of the imperfections we see as examples around the world. This is patriotism. I am proud to be part of this country that has a rule of law. I’m proud to be part of this country where we have so much abundance we are able to build great programs and physical structures. I am strongly in support of limiting taxes wherever possible. I do believe that when government gets a hold of a concept it can be very difficult to get fiscal compliance. The private sector is the strongest force in our country. However, there is a time and place for government. I am sure many of you who are unemployed now are extremely grateful for your unemployment benefits. We need to find ways to limit the resources to only those who need them. But when someone needs these resources it is a godsend. I am proud to pay taxes to support these efforts. Again, I am in full support of limiting government where possible. But there is a time and place for government. Strong active involvement is required of our citizens to control “the beast”.  Take action to review the expenditures of your local city, county, state and federal governments and have your say. This is a democracy, you know.

12.  Keep healthy — we are in the midst of a huge discussion about how to change our health care system. One thing is clear, though. Diseases like diabetes, Alzheimer’s disease, strokes, heart disease and many other degenerative diseases are about to sink our financial nation. Part of being patriotic is doing your part to be as healthy as you can be. This is a bit of a radical idea but I have seen the financial books. We are going to be in severe financial trouble if we can’t get a grip on this monster. Part of being patriotic is doing your part to be a healthy, contributing citizen of our nation.

 13.  Take care of your friends and family — our world has become very splintered. People live very far from each other. People you love dearly may only get to see you once a year. It is important for us to look out for each other. Take a look at your list of acquaintances and friends. Whose life can be changed by your actions this week? If we each ask this question every week and watch out for each other, we will be manifesting the true power of our country. The police do not make us safe. We make each other safe.  Social services do not provide for our nation. We provide for each other. Each of us must take a step to be a citizen of our community each and every week. This is patriotism.

14.  Gratitude — even though we have had so many challenges in the last couple of years, we still live in the greatest nation on earth. It is a huge joy to be a part of this with you. There are so many things to be grateful for. I challenge each and every one of us to take a moment every day when you wake up to list your gratitudes. Take a moment every night before you go to bed and list your gratitudes. In the old days, they used to call this “counting your blessings”.  Whatever words you want to put on it, this is an idea that works. When you start and end your day with feelings of deep gratitude for the things that are going right, for the things you have, for the people in your life; you change the world. What did Michael Jackson used to sing? I remember the song Man in the Mirror.  Beautiful concept. I remember Gandhi saying, “We must be the change we want to see.”  Living in gratitude for your ability to do so and focusing on the things in your life which are great and good is a powerful factor to move your life forward. I know many of you are having challenges right now. I am not dismissing the challenges and pain you might be feeling. But even in the darkest moments, there are things to be grateful for. Take time each and every day to emotionally and mentally focus on those concepts in your life. After all, this day is your life. Enjoy it. Revel in it. Bask in the love and joy that proceeds from your heart.  This is patriotic.

 I hope you’ve enjoyed my list of things that are patriotic. I know some of the words I’ve used may strike some of you here and there. Please know that these words are intended to unite, not divide. This is a starting place for all of us in the middle of the road. Which, by the way, is most of us. I think we can find many things to agree upon and I look forward to you sharing your idea of patriotism.

 With much love, gratitude and admiration,

 Dr. Sennholz

P.S.  Regarding comments on this post, please limit your comments to adding POSITIVE things we can be, do or say that are patriotic.  Not trying to start a political commentary. 

 

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Bone Health and the Use of Reclast

When I was a small child I remember watching my grandparents hobble around in the morning with sore knees and sore wrists. They seemed so….. old! When I was approximately 7 years old and my grandmother was approximately 55 years old I remember her asking me a question. She looked me right in the eye and asked me, “How long do you think I’m going to live?” I loved her so much and looked up into her big brown eyes and said, “Oh grandma, I know you will live at least 10 more years!” I remember the horrified and distorted look on her face. To me, 10 years was a lifetime. To her, it didn’t seem long at all. The fact is, she didn’t live much longer than that. She was quite overweight with heart disease and high blood pressure which ultimately caused a fatal cardiac arrhythmia. If she had been healthier she may have lived an additional 10 or 15 years. I really missed those 10 or 15 years. I am sure you can all look at your life and think of at least one or two people you terribly miss and regret their passing. Please understand there are people in your life that feel the same way about YOU.

Isn’t it funny how time creeps up on all of us? By the time most people are 30 years old, many experience some joint stiffness in the morning or soreness of joints after athletic prowess. These are the first symptoms of what will become an important part of your health as you get older: bone health.

Bone health is being recognized as a critical part of healthy living to maintain activity and stamina in old age. In fact, being able to move and keep your muscles strong is critical to balance, stamina and keeping the other organs of your body healthy. If you are not able to move around vigorously it is difficult to keep a healthy heart. If you are not able to move around vigorously it is difficult to keep healthy lungs, healthy kidneys, healthy blood pressure and a healthy weight. If my grandmother had addressed the health issues that she could see, the same measures would have created healthy bones for her body. Osteoporosis was not the biggest problem with her health. However, utilizing principles of healthy diet and exercise would have not only benefited her heart and her blood pressure but would have caused her bones to be solid well into her older age.

As we get older the thickness of our bones is very important. Many of us think of bones as solid structures- much like the support beams of a house. The fact is, the cells of our bones are in constant motion. Cells are building up and cells are breaking down. The scientific words for this are blast and clast. As we get older we want to move the bones toward building up rather than tearing down.

Pharmaceutical companies have worked hard to develop medications that will assist us with maintaining healthy bones. However, the most important part of maintaining healthy bones is maintaining vigorous exercise, eating a healthy diet and taking calcium and vitamin D supplementation every single day. I have specific recommendations for this and I would be happy to share them with you. This supplementation should be a daily part of everyone’s life. This includes men. Studies are showing men are developing osteoporosis (the disease of thinning bones) at an alarming rate. With the aging of our society the numbers of persons with these debilitating problems is escalating. It is important for each of us to take the time each day to develop habits of healthy eating and supplementation. Exercise which stresses the bones (such as vigorous walking) is an important part of your daily activities.

One of the newest drugs formulated to assist with prevention of osteoporosis is a drug called Reclast. Reclast is heavily advertised on television so you may have heard of it (you would have to live in the woods without a TV or human contact to have missed it). This medication is given in an intravenous formulation once a year.

It is important to note that serious, life-threatening complications are being identified with the utilization of Reclast. You should talk to your doctor before taking Reclast if you have any of the following conditions:

Low thyroid

Kidney disease of any type

Low blood calcium

Parathyroid problems

Problems with the absorbing nutrients

Any allergies

Current or possible pregnancy

Breast-feeding

Any planned dental work

Report all medications, both prescription and nonprescription

 

 

Below is a list of some of the complications that have been identified with the use of Reclast for osteoporosis prevention. My personal feeling is you should carefully review this list of possible complications and balance it with your personal risk of osteoporosis. I think it is quite possible there are literally thousands and thousands of people receiving this medication in whom I would not think it would be appropriate risk.

There ARE persons who take bone thinning medications in which this may be an important step. There MAY BE persons who have had medical problems or a family history regarding severe osteoporosis in which this medication may be useful. However, there are significant risks with the ingestion of these medications (not to mention the cost). Carefully review this list with your doctor and evaluate whether this would be a reasonable thing for you or not.

List of complications of Reclast:

Reclast has been found to cause kidney damage and kidney failure- sometimes resulting in death. Your doctor should check your kidney function by blood test before each dose. If you have any signs of kidney disease you may need to re-think taking this medication.

Bisphosphonates have been associated with an increased risk of heart arrhythmias. New studies, including those published in the New England Journal of Medicine indicate this class of drugs could cause a mild or severe increase in rates of heart rhythm problems. The FDA has stated they will investigate.

Bisphosphonates (Reclast is one of these) have been found, in rare circumstances, to cause a condition called osteonecrosis of the jaw. This is an extremely disfiguring, painful condition in which a portion of the jaw bone dies. Sometimes there are symptoms, such as dental infections or dental work but sometimes there is no symptom at all until the patient notices exposed bone. This problem is more common when bisphosphonates are given intravenously. Patients who have had dental procedures are at higher risk. If you decide to take Reclast, careful evaluation of dental health on an ongoing basis is essential.

Sometimes Reclast can cause low blood calcium. It is most important to take calcium and vitamin D on an ongoing basis, but especially during the first two weeks after your infusion.

If you have a medical condition that affects calcium and vitamin D levels, you may need to be monitored more closely or you may have to forgo Reclast treatment.

This class of drugs can also cause extreme bone or muscle pain. Usually, this goes away once the medication is stopped.

Reclast has potential interactions with other medications. It is also considered a pregnancy category D. medication, meaning it is not safe for use during pregnancy. Reclast is also not recommended for use if you are breast-feeding.

 

Increasing your activity, improving your diet and ingestion of supplements have not generally been found to have complications or life-threatening side effects. As you can see from this extensive list of serious medical complications, taking Reclast is a decision to which you should really give some thought. If your doctor reflexively prescribes this please take some time to ask questions and think about whether this is something you would want to do. In addition, start (now!) taking steps to improve your bone health, your heart health, your lung health, your kidney health and your health in general by instituting small steps towards a healthy lifestyle.

 

To your good health and to 10 extra years,

Dr. Sennholz

 This information is not intended to diagnose or treat any medical condition.  Please consult your doctor for information pertinent to your specific medical condition.

 

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New research shows that a woman who supplements with multivitamins has a lower risk of delivering a low birth weight infant compared to those who receive only standard iron and folate acid supplements.

 An inadequate intake of micronutrients during pregnancy increases the possibility of nutritional deficiencies that can affect the normal growth of the baby. Low birth weight is often associated with increased infant mortality.

A new meta-analysis published online on June 9, 2009 in the Canadian Medical Association Journal showed that pregnant women that supplemented with multinutrient formulas experienced a reduced risk of giving birth to low birth weight babies compared with the risk experienced by women who did not receive the extra nutrients.

Researchers identified 13 trials that compared the effects of a multivitamin supplement with a placebo, or with iron and folic acid, which are currently recommended for pregnant women by the World Health Organization. Multivitamin supplements evaluated in the trials included a combination of vitamins A, B1, B6, and folic acid, and the minerals zinc, iron, and copper.

Compared to those receiving a placebo, women who supplemented with multivitamins had a 19 percent lower risk of delivering a low birth weight infant. The multivitamin group also had a 17 percent lower risk than those who received only the standard iron and folic acid supplements. The risk of preterm birth and the risk of delivering infants who were small for their gestational age were approximately the same among treatment and control groups.

Prenatal multivitamin supplementation was associated with a significantly reduced risk of low birth weight when compared with iron-folic acid supplementation alone.

CMAJ. 6/2009; 180(12).

 

 

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Summertime can be an itchy time of the year. From mosquito bites, to sweating, to poison ivy and other outdoor activities, this really is the itchy time of year. Scientists at the University of Minnesota have it done a study evaluating what causes scratching to relieve an itch.  Everyone knows that when you get a mosquito bite which itches, scratching it will relieve the symptom. Not everyone knows that scratching can actually be a serious medical condition. Especially when chronic itching occurs, the skin can be damaged. The skin is the largest organ in the body and is our main source of protection from the bacteria in our environment. Chronic itching can cause openings in the skin which result in staff/strep infections and sometimes scarring. In addition, people who have chronic itching often experience anxiety, depression and overall irritation with the situation. Despite this common malady being present in so many people very little research has been done on this subject.

 Researchers at the University of Minnesota wanted to find out what part of the brain caused itching to be relieved. Interestingly, they found that an area in the spinal cord is activated when a person scratches an itch. This area of the spinal cord is not activated if you scratch and there is no itch.

 It is hoped that this research will lead us to better understand the mechanism of itching and allow us to hypothesize about ways to activate the area of the spinal cord without causing damage to the skin.

 For more information from the University of Minnesota on this interesting study go to http://www1.umn.edu/news/features/2009/UR_CONTENT_107685.html

 

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Curcumin is being studied as a natural way to prevent and possibly treat Alzheimer’s disease.  I have used a particular product for joint health that contains this active ingredient for the purpose of pain relief with great success.  Studies are underway to help us define what the use of turmeric may be in Alzheimer’s disease.  Very interesting information!!

From the abstract:  These data suggest that low dose curcumin effectively disaggregates Abeta as well as prevents fibril and oligomer formation, supporting the rationale for curcumin use in clinical trials preventing or treating AD.

 

Curcumin inhibits formation of amyloid beta oligomers and fibrils, binds plaques, and reduces amyloid in vivo.

Yang F, Lim GP, Begum AN, Ubeda OJ, Simmons MR, Ambegaokar SS, Chen PP, Kayed R, Glabe CG, Frautschy SA, Cole GM.

Department of Medicine, UCLA, Los Angeles, CA 90095, USA.

Alzheimer’s disease (AD) involves amyloid beta (Abeta) accumulation, oxidative damage, and inflammation, and risk is reduced with increased antioxidant and anti-inflammatory consumption. The phenolic yellow curry pigment curcumin has potent anti-inflammatory and antioxidant activities and can suppress oxidative damage, inflammation, cognitive deficits, and amyloid accumulation. Since the molecular structure of curcumin suggested potential Abeta binding, we investigated whether its efficacy in AD models could be explained by effects on Abeta aggregation. Under aggregating conditions in vitro, curcumin inhibited aggregation (IC(50) = 0.8 microM) as well as disaggregated fibrillar Abeta40 (IC(50) = 1 microM), indicating favorable stoichiometry for inhibition. Curcumin was a better Abeta40 aggregation inhibitor than ibuprofen and naproxen, and prevented Abeta42 oligomer formation and toxicity between 0.1 and 1.0 microM. Under EM, curcumin decreased dose dependently Abeta fibril formation beginning with 0.125 microM. The effects of curcumin did not depend on Abeta sequence but on fibril-related conformation. AD and Tg2576 mice brain sections incubated with curcumin revealed preferential labeling of amyloid plaques. In vivo studies showed that curcumin injected peripherally into aged Tg mice crossed the blood-brain barrier and bound plaques. When fed to aged Tg2576 mice with advanced amyloid accumulation, curcumin labeled plaques and reduced amyloid levels and plaque burden. Hence, curcumin directly binds small beta-amyloid species to block aggregation and fibril formation in vitro and in vivo. These data suggest that low dose curcumin effectively disaggregates Abeta as well as prevents fibril and oligomer formation, supporting the rationale for curcumin use in clinical trials preventing or treating AD.

PMID: 15590663 [PubMed - indexed for MEDLINE]

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