5 Simple and Smart Ways to Stay Hydrated in Winter

Five Simple and Smart Ways to Stay Hydrated in Winter

“Every aspect of our being fully alive relies on the precious resource of water. It’s the most important thing we consume, as the primary building block for our cells; it’s integral to many human faiths and spiritualities, and since ancient times, diverse hydrotherapies have been used to manage pain and stress and boost energy, sleep and immunity.”

Global Wellness Institute

Harsh winter weather can wreak havoc on your system, leaving your skin parched and body dehydrated. Even though your thirst response diminishes because of low temperature, staying well-hydrated during winter is as crucial as it is during the summer season. “In cold climates, body fluid losses can be as high as those in hot climates because of high rates of energy expenditure, use of heavy clothing and increased losses in urine,” the European Hydration Institute points out. The average man needs roughly 125 ounces of water daily (91 ounces for women) from both food and beverages. Inadequate water intake can cause fatigue, muscle cramps, headaches, even dizziness.

Keep winter dehydration at bay with these five smart strategies to up your water intake:

1. Set a drinking water goal

Being attentive to the amount of water you drink each day is important for optimal health. Establishing a daily drinking water goal is one of the easiest ways to keep track of your water consumption. You can use apps like Waterlogged, Hydrate Daily and Plant Nanny to set and achieve these water goals. Also, make a habit of carrying a water bottle everywhere you go, including at work, as it acts as a physical reminder to stay hydrated.

2. Warm it up

Hydrate With Room-Temperature Beverages. Instead of forcing yourself to gulp down glasses of cold water, drink warm water (plain or infused), homemade smoothies and healthy hot beverages like green tea, cinnamon tea or ginger tea.

3. Eat hydrating foods

Consuming fluid-filled foods like orange, oatmeal, cantaloupe, celery, strawberries and yogurt is a great way to sneak in more water into your daily diet. Eating homemade soups made with seasonal vegetables and herbs can also help you stay hydrated while providing warmth and nourishment to your body.

4. Layer your clothing

Wear layers of breathable fabrics instead of heavy-duty woolens to minimize water loss caused by perspiration.

5. Consider your workout water needs

It’s recommended to take half a cup of water for every fifteen minutes of exercise to rehydrate your body. To replenish lost fluid post-workout, “aim to drink one and a half times the fluid you lost while exercising”, suggests Better Health Channel. Instead of drinking it all in one go, “spread it over the next two to six hours after the session”, it adds.

And last but not least, if you want skin that looks and feel hydrated this winter, start growing indoor plants like peace lily, English ivy, snake plant and Boston fern that can naturally humidify a room.

Stay hydrated, stay healthy!

References:

https://www.health.harvard.edu/staying-healthy/the-importance-of-staying-hydrated

christmas tree decorated

9 Tips to Stay Healthy During Holidays

The holidays are supposed to be a season of love, joy, and happiness. This is easier said than done.

Sure, good food, parties, gifts, and family gatherings are beautiful. However, just thinking about setting up the decorations, sending out holiday cards on time, shopping for gifts, attending holiday events, hosting guests, planning, cooking, and cleaning up can be incredibly overwhelming.

Do you want to enjoy this holiday season without overwhelming, fatigue, and health complaints? Do you want to experience more ease, joy, and health than the years before? You’ve come to the right place. Read on to learn how to protect your health, energy, and happiness, and how to survive the holiday hustles and bustles with a smile on your face.

How to Stay Healthy During the Holidays

Eat an Anti-inflammatory Diet

The holidays are full of temptations and indulgences. Unfortunately, many of our holiday classics from mac ‘n cheese to holiday roasts, from sugary cookies to sweet pumpkin pie, from egg nog to New Year’s Eve cocktails, are often inflammatory. Eating heavy, sugary, and inflammatory foods for a month or longer can be incredibly hard on your body. These foods zap your energy, create inflammation, and increase the risk of disease.

Instead, I recommend that you stick to anti-inflammatory foods during the holidays. Leafy greens, vegetables, fruits, herbs and spices, nuts and seeds, and fermented foods are your best friends. If you eat animal products, always choose organic, pasture-raised beef, free-range poultry and eggs, wild-caught fish, or wild game. There are so many healthy holiday recipes around made with whole foods to enjoy nutrient-dense foods without missing out on anything. If you still want to reach for some of your old favorites, I recommend that you limit them for the actual days of the holidays instead of eating them the entire month. If you are focusing on a nutrient-dense diet, you will notice how much better you feel!

Take Probiotics

Since your gut is connected to all parts of your body, its health is incredibly important. Inflammatory foods and stress may both compromise your gut health. If your gut flora and gut health are out of balance, your entire health can become compromised. Your risk of inflammation, fatigue, stress, pain, and disease increases.

A healthy gut, on the other hand, creates a balanced base that supports your entire health and well-being. While eating an anti-inflammatory diet is essential for gut health, I also recommend that you eat plenty of probiotic-rich fermented foods, such as sauerkrauts, kimchi, and kefir, and take daily probiotic supplements to support your gut microbiome. In my practice I use a variety of different probiotics, so feel free to call us and inquire about our monthly special for probiotics.

Use Adaptogens

Burning the candle at both ends during the holidays can drain your adrenals. Too much stress, too little sleep, too much sugar, and junk food, or too many holiday alcoholic drinks may force your adrenals to overwork and may lead to adrenal fatigue.

To support your adrenal health and balanced stress response, I recommend adaptogenic herbs. Adaptogens have been used in Ayurvedic and Chinese medicine for centuries. They help your body to regulate cortisol, combat stress and improve fatigue. My favorite adaptogenic herbs include Ashwagandha, Rhodiola, Licorice and Ginseng.

Exercise

Exercise may be the last thing on your mind during the busy holiday season. However, it is crucial for your health and energy levels. Regular exercise can help to reduce stress, improve your mood, and boost your energy.

Ideally, you want to get some exercise for 20 to 30 minutes five times a week and stay generally active. Mix up your routine by including some cardiovascular exercise, such as swimming, running, or biking, strength- and resistance training, such as bodyweight exercises, weight lifting, or TRX, and low-impact exercises, such as yoga, pilates, and stretching. Stay active during the day by stretching throughout the day, going for walk during lunch, playing with your kids, taking the stairs, or walking your dogs.

Make Time for Yourself

If you are like most people, you try to please everyone during the holiday season and end up forgetting about yourself. It is certainly wonderful to have this opportunity to reconnect with family and friends and create beautiful memories together. But you also need some love – from yourself.

You deserve and need some quality “me-time”. Make “an appointment with yourself” time during the holiday season. Go for a nature walk. Take a hot, relaxing bath. Meditate. Breathe. Journal. Try some yoga. Curl up with your favorite book. Watch your favorite holiday movie. Even if it’s just a few minutes, try to make a little time for yourself each day. You deserve and need it.

Practice Gratitude

Anxiety and gratitude cannot exist at the same time. Having a gratitude practice is the perfect way to improve your mood, reduce stress, and increase your zest for life. Remember the ‘little things’ throughout the day. Keep a gratitude journal jotting down the things that you are grateful for each morning and evening. Tell your loved ones that you are grateful for them and why you appreciate them.

Be Present

When you spend too much time in the future, it increases anxiety and stress. Being in the present moment, on the other hand, can decrease anxiety and stress, and increase happiness. Spending only 15 to 30 seconds in the present being aware of your body can make a difference. Savoring positive experiences can stimulate and strengthen neural connections in your brain increasing positive emotions. Meditation and breathwork are fantastic ways to spend some time focusing your awareness on the present moment. You can also set your timer a few times a day reminding you to stop and slow down and check-in with the moment for 30 seconds.

Keep It Simple

The holidays can be an incredibly stressful time. If you have a large family, out-of-town guests, or too many holiday parties, it can be quite a hassle. Try to keep it as simple as possible.

Try not to set unrealistic expectations for yourself. Don’t be a perfectionist. Ask for help if you need to. Ask everyone to bring a dish or dessert instead of doing everything by yourself. Make decorations a family event. Involve others in planning games and other holiday activities. Most importantly, know your limitations and say “no” when you have to.

Remember to Have Fun

During the holiday season, we tend to spend too much time running around and trying to make everything perfect. You have to attend holiday parties, take care of your holiday shopping, plan your holiday meals, and decorate your house. It can be a lot when you are a busy person.

But remember the time when you were a kid? The holidays were fun! All the decorations, lights, holiday cookies, movies, and music. It was magical. Be a kid again for a moment. Allow yourself to have a bit of fun. Dance to your favorite song. Sing along with the radio. Play some games with your family. Be silly. This is what the holidays are all about.

Final Thoughts

Remember, the holidays don’t have to be stressful. You can enjoy this season with your loved ones in happiness and health. If fatigue, chronic pain, health complaints, or health issues slowing you down this holiday season, I recommend that you seek help from a functional medicine doctor, like myself.

As an experienced functional medicine doctor with an integrated expertise of both Western medicine and traditional Eastern practice, I can assess all the factors, including diet, lifestyle, stress, toxicity, allergies, sleep habits and medication that may affect your body in order to uncover the root cause of your health issues and prescribe a personalized and effective plan to improve your thyroid condition, repair your body and regain your health and well-being.

If you would like to get more information about autoimmune thyroid treatment or to schedule a functional medicine consultation, please call my office at 212-696-4325.

References:

https://www.psychologytoday.com/us/blog/smart-habits-highly-successful-people/200912/7-tips-relieve-holiday-stress
https://greatergood.berkeley.edu/article/item/6_simple_practices_to_handle_holiday_stress
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544
https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st
https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/adaptogen
https://www.ncbi.nlm.nih.gov/pubmed/25857501
https://www.sciencedirect.com/science/article/pii/S0378874109005728
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5628357/
http://www.brainlife.org/fulltext/2001/kelly_gs010600.pdf
http://www.herbs-for-menopause.com/ginseng/articles/siberian-ginseng.htm
https://www.ncbi.nlm.nih.gov/pubmed/21793317
https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
https://greatergood.berkeley.edu/article/item/taking_in_the_good/

top 10 Gut-nourishing foods

Top 10 Gut-Nourishing Healthy Foods

The holidays are around the corner. This means that you will be tempted with all kinds of unhealthy treats and comfort foods that may lead to gut inflammation. The good news is that it is possible to eat delicious food while following a nutrient-dense, anti-inflammatory, and gut-protecting diet rich in gut-nourishing foods.

Your gut health matters. A healthy microbiome and well-functioning gut are absolutely essential for optimal digestion, absorption of nutrients, elimination of toxins, and your overall health. A compromised gut flora may lead to leaky gut syndrome, an underlying cause of many digestive issues and other health complaints, including chronic pain, fatigue, and autoimmune diseases.

Take control of your health and nourish your body with gut-friendly foods that promote well-being. Learn about the best gut-health foods and incorporate them into your diet today.

Top 10 Gut-Nourishing Foods

10 Gut-Nourishing Healthy Foods

Sauerkrauts

Sauerkrauts mean sour white cabbage in German. They are incredibly common in Germany, my motherland, Russia, and other parts of Eastern-Europe. They are fermented cabbage that serves as fantastic gut-health food. Sauerkrauts are not only rich in fiber but provide they are loaded with good bacteria. They help a healthy gut microbiome balance, promote smooth digestion, and help to prevent the leaky gut syndrome.

You can find sauerkrauts at your local health food stores, grocery stores, and farmer’s markets. You may even make it yourself. I recommend that you also try another powerful gut-friendly food, kimchi, a Korean version of sauerkrauts.

I like to get sauerkrauts in the local store, like Zabar or Fairway, sprinkle it with high-quality olive oil, shred some fresh carrots, chop some red onion and sprinkle with fennel. Takes 5 minutes to prepare and what a great salad to increase your intake of cruciferous vegetables! Bon Appetit!

Yogurt

Speaking of fermented foods, yogurt is another fantastic gut-nourishing food. It is made with fermented milk and is incredibly rich in probiotics. It helps to balance your gut flora, reduce digestive distress, and prevent leaky gut syndrome. If you like yogurt, I also recommend it’s close cousin, kefir, another gut-health food made with fermented milk with similar gut health benefits.

You may find yogurt and kefir at any grocery store. Make sure to buy organic and avoid added sugar and artificial ingredients. If you are intolerant to dairy or avoid dairy for other reasons, you may find dairy-free yogurt and kefir options made from coconut milk or nut milk. These dairy-free options are also fantastic gut-friendly foods. Trader Joy sells delicious cashew nuts kefir, it is delicious and what a great alternative to dairy!

Dandelion Greens

You may remember waving dandelion crowns as a kid. As an adult, you can use green leaves as a gut-health food that grows everywhere in the spring. Yes, the dandelions in your backyard are gut-nourishing free food. Dandelion greens may help to improve gastric motility relaxing the muscles between your stomach and small intestines. It is a powerful cholegogic (stimulates bile production and drainage). As a result, this ubiquitous plant will improve your digestion and prevent leaky gut syndrome. Dandelions may reduce inflammation balance your blood sugar, and lower blood pressure.

Dandelions are versatile and nutritious. You can eat their stems, roots, and flowers. They serve as a beautiful garnish on your salads and dishes and make gut-nourishing tea.

Recipe: Saute green leaves of dandelion in olive oil with onion and garlic. What a great garnish! Remember, more bitter is better for your digestion!

Asparagus

When you think of asparagus, the first thing that comes to mind is that they make your pee smell funny. While it’s true, asparagus is excellent gut-friendly food. Asparagus is a gut-nourishing food that may reduce inflammation, pain, and disease in your gut and body. It may improve nutrient absorption. Asparagus is a fantastic prebiotic food that helps to feed the good bacteria in your gut and prevent intestinal dysbiosis.

You may enjoy asparagus steamed, grilled, roasted, sauteed, and baked. It makes an excellent side dish and is fantastic in soups, salads, and baked vegetable dishes.

Jerusalem Artichokes

Don’t confuse Jerusalem artichokes with globe artichokes. Jerusalem artichokes are actually related to sunflowers. They are delicious tubers that are one of the best gut-nourishing foods. They are rich in fiber and promote the absorption of nutrients. They may help to keep your microbiome balanced and gut inflammation levels low. Jerusalem artichokes may also prevent diarrhea, constipation, and leaky gut syndrome.

You may find Jerusalem artichokes in the produce aisle and try them instead of potatoes next time. You may steam, boil, bake, or saute them, or even eat them raw (shredded) in a salad.

Onions

Onions are one of the best gut-nourishing foods. They are rich in prebiotics that supports your healthy digestion. They also contain flavonoids and antioxidants, including quercetin that fight free-radical damage. Besides boosting your gut health, they are beneficial for your immune system and heart health.

You may enjoy onions raw or cooked. They add a delicious flavor to most soups, salads, stir-fries, baked vegetables, and other main dishes.

Garlic

When talking about the best gut-nourishing foods, you cannot forget about garlic. As fantastic prebiotics, they have similar benefits as onions do. They are rich in manganese, selenium, vitamin C, and vitamin B-6. It has a significant antibacterial effect and also works against parasites and fungi, like candida. I use garlic in tablets (Garlic Forte by MediHerbs) as part of the gut flora restoration protocol. If you choose to do raw garlic, then one clove twice a day will give you close to a therapeutic dose.

Garlic is the most nourishing when eaten raw, however, you can enjoy its gut-health food properties when it’s cooked as well. If you choose to cook garlic, first crush or chop it and allow it to sit for 10 – 15 minutes to activate its beneficial gut-healthy enzymes before cooking. You may add garlic to your soups, salads, and favorite dishes.

Seaweed

Seaweed is also referred to as a sea vegetable. It is a form of algae that I recommend you to try as a gut-nourishing food. Seaweed is incredibly rich in antioxidants and fiber. It may help gut flora balance, promote gut health, and aid digestion. Seaweed is full of polysaccharides that help the production of short-chain fatty acids that protect and feeds your gut cell lining.

Add seaweed flakes to your salads and meals. Try nori snack as a crunchy treat. Be adventurous and enjoy a seaweed salad.

Pineapples

Pineapple is a delicious tropical fruit that is also powerful gut-nourishing food. They are rich in bromelain, an enzyme that helps your digestive system by breaking down protein from large food molecules into smaller, more digestible peptides. Bromelain in pineapples, if eaten on an empty stomach, also helps to reduce pain and inflammation, including gut inflammation. As a result, it may help to promote a healthy gut lining and prevent the leaky gut syndrome.

You can find pineapples at any grocery store or health food store. You can eat it as it is, or as part of a fruit salad, salad, vegetable stir-fry, or pineapple salsa. Make sure to eat it fresh and avoid canned pineapples that are full of added sugar.

Bone Broth

Bone broth is one of the best gut nourishing foods. It is a nutritious clear liquid made from brewed bones and connective tissue. It is a fantastic source of collagen, glutamine, and amino acids that may help to reduce gut inflammation, maintain a healthy gut lining and prevent the leaky gut syndrome. Besides being a delicious gut-friendly food, bone broth may also support your metabolism, joints, and immune system.

You can make your own bone broth from organic, free-range poultry, pasture-raised beef, and wild-caught fish bones. You may also find organic bone broth at your local health food stores. If you are a vegan or vegetarian, you may substitute bone broth for a vegetable broth. While vegetable broth doesn’t have collagen, it is still a gut nourishing food. However, bone broth is a high histamine food, so some people may not tolerate it well. If you are one of them please consult with your functional medicine practitioner and get tested.

Conclusion

If you are experiencing digestive troubles or suspect that the root cause of your health issues is your gut health, as a functional medicine practitioner, I am happy to help. Together, we can identify and address the root cause of your health complaints. With the help of a personalized treatment plan along with some gut-nourishing foods, I can help you to repair your body, and regain your health and well-being.

If you would like to get more information about my integrative and functional medicine services or to schedule a functional medicine consultation, please call my office at 212-696-4325.

In the meantime, share this article about Top 10 Gut-Nourishing Healthy Foods with your friends and family to help them regain their health with the power of gut-nourishing foods and holistic medicine.

References:

Natural Health Benefits of Turmeric

The Extraordinary Natural Health Benefits of Turmeric

The benefits of turmeric are numerous, as it’s widely considered one of the most powerful medicinal herbs on earth. It’s also one of the most studied herbs on the planet, as in 12,500 peer-reviewed articles, studies, and clinical trials.

Turmeric has a long history of use, especially in Ayurvedic medicine. It has been used in India for centuries for a vast array of conditions and illnesses, including as an antiseptic for burns and cuts and as a remedy for digestive distress and respiratory issues. But it’s the ability to significantly reduce inflammation that makes turmeric a superstar among herbs.

What is Turmeric?

Turmeric, or Curcuma longa, is a perennial herb in the Zingiberaceae (or ginger) family. Curcuma is native to South India and grows well in hot and humid climates. It is the rhizomes, or root system, of the plant that is most often used.

Turmeric reaches a height of around three feet. Its roots are yellowish-orange in color and have been used in Asia for thousands of years as both food and medicine. Turmeric is often used in curries in Asian cuisine. And it’s added to mustard, which is what contributes to its yellow color.

Where turmeric is grown locally, the roots are often used fresh like ginger root. The leaves are also sometimes used to wrap and cook food in. Besides Asia, turmeric is popular in the Middle East, and South Africa, where it is often added to white rice giving it a nice golden color.

The main active ingredient in turmeric and that which is responsible for its bright yellow color is called curcumin. Curcumin, along with several other active compounds, is responsible for turmeric’s anti-inflammatory, antioxidant, antitumor, antibacterial, and antiviral properties.

What are the Health Benefits of Turmeric?

When you talk about the holistic healing effects of turmeric, and specifically curcumin, you have to begin with its potent anti-inflammatory properties.

Chronic inflammation is an immune response from the body when there is no threat or injury present. It’s a condition that has been linked to numerous diseases, including cancer, heart disease, and the 80 or so autoimmune diseases that exist.

The problem with chronic inflammation is that it can exist in the body undetected for years. Then not-so-suddenly, you find yourself in a state of serious disease. Think of chronic inflammation as a foundation on which numerous diseases and conditions can build upon.

This 2004 study examined numerous anti-inflammatory compounds and found curcumin to be one of the strongest, most effective anti-inflammatory compounds on the planet.

Numerous studies on mice have found that curcumin is able to reverse mild cases of Alzheimer’s disease, as this neurological disorder is directly related to chronic inflammation.

If you’re thinking that an anti-inflammatory medication is the best course of action, just remember that a powerful herb like turmeric solves issues at the root level ― functional medicine ― while medications simply mask the symptoms.

Since cancer is one of the most studied diseases on the planet, let’s take a look at how one of the most studied medicinal herbs on the planet interacts with cancer cells.

According to the holistic health practitioner, Dr. Joseph Mercola, curcumin appears to be universally useful for all cancers.

Dr. Mercola goes on to explain how unique this is, as different types of cancer have different types of pathologies, which is why you usually see different types of natural treatments work more effectively for certain types of cancers.

However, this doesn’t appear to be the case when it comes to curcumin, as it affects multiple molecular targets, via multiple pathways. According to Dr. Mercola, “Once it gets into a cell, it affects more than 100 different molecular pathways.”

He goes on to say about the anti-cancer effects of curcumin: “Whether the curcumin molecule causes an increase in activity of a particular molecular target, or decrease/inhibition of activity, studies repeatedly show that the end result is a potent anti-cancer activity.”

Best of all, unlike modern, allopathic treatments for cancer ― chemotherapy and radiation ― healthy cells are not adversely affected, which better enables your body to fight the disease. Again, another benefit of functional medicine ― allowing the body to heal itself. Curcumin is also available in a pharmaceutical form and could be administered intravenously.

Turmeric benefits also include …

• Improved lung health
• Reduced risk of blood clotting
• Improved liver function
• Reduction in depression symptoms
• Cardiovascular protection
• Cancer prevention
• Improved skin health
• Normalization of cholesterol levels
• Rheumatoid arthritis relief
• Treatment for inflammatory bowel disease
• Cystic fibrosis treatment
• Treatment and prevention of autoimmune diseases

What are the Best Ways to Consume Turmeric?

You probably wouldn’t think you could find so many ways to incorporate turmeric into your diet. But actually, it’s quite easy. You can add turmeric to rice dishes, potatoes, sautéed vegetables, stews, meats and fish dishes and if making homemade chicken soup, it gives the broth a wonderful and natural yellow color.

Natural Health pioneer, Dr. Andrew Weil, in this video talks about some of the health benefits and uses of turmeric and even mentions how little you’ll notice a flavor difference when adding a teaspoon of this magical herb to meals. He also talks a little about ginger, since they’re in the same family of herbs. And speaking of ginger …

One issue with turmeric, and in particular curcumin, is that it’s poorly absorbed by the body. However, you can increase the rate of absorption by combining it with fresh ginger and freshly ground pepper.

Dr. Mercola recommends making a microemulsion to make it more bioavailable — Mix 1 tablespoon of raw turmeric powder with two egg yolks and 2 teaspoons of melted coconut oil. We presume that you simply eat that concoction when you’re done mixing it.

As always, start out small, and see how your body reacts. Try adding turmeric to meals in smaller amounts until you feel comfortable adding more.

Remember that turmeric is first and foremost an herb, besides being a type of functional medicine, which means you can increase the dosage as needed. If you’re feeling sick, fatigued, or are experiencing muscle or joint pain, get more turmeric into your diet and see how you respond. The holistic healing effects of this special herb may really surprise you.

If you’re looking to optimize your health and wellness, sign up below, and I’ll send you a FREE copy of my ebook ― How to have Better Health: Functional Medicine 101. It’s full of valuable tips to becoming your healthiest and happiest self.

Stay Healthy Wealthy & Wise,
Doctor Elena Klimenko, MD

Functional Medicine Doctor NYC

References:

https://www.ncbi.nlm.nih.gov/pubmed/?term=curcumin
https://www.ncbi.nlm.nih.gov/pubmed/15489888
https://onlinelibrary.wiley.com/doi/full/10.1111/j.1471-4159.2007.04613.x
https://articles.mercola.com/sites/articles/archive/2015/05/04/curcumin-turmeric-benefits.aspx
https://www.youtube.com/watch?v=4QKzD9zVdYM

Let's Talk About Skin Health

Let’s Talk About Skin Health

Are you taking care of your skin this summer? Biking, boating, picnics, and other summer activities may present challenges for exposed skin. It is very important to give the body the tools it needs to protect itself against damaging free radicals. A proper nutrition for healthy skin includes:

  • Fruits
  • Vegetables
  • Other sources of antioxidants, such as green tea, nuts, and dark chocolate
  • Vitamins A, C, D, and E
  • Minerals such as zinc
  • Quality nutritional supplements

Standard Process supplements such as Cataplex F promotes healthy skin and hair*. Calcium Lactate supports maintenance and function of cell membranes*. While MediHerb supplement Gotu Kola Complex promotes healthy skin and connective tissue, provides antioxidant activity, and supports healthy capillaries.*

Summer skin needs care and attention inside and out. Support skin health with nutritional and herbal supplements.*

**These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

 

Elena Klimenko, MD, a certified functional medicine physician, will help you choose the right course of action to improve your nutrition. In her practice, she uses herbal and food based supplements to help patients address the root cause of their medical symptoms. Call today to find out more about functional medicine and speak with Dr. Klimenko at 212-696- HEAL(4325).
If you want more information about Functional Medicine, contact us to receive a FREE copy of  Dr Klimenko’s E-book.
Your Complete Guide to Causes of Constipation and Finding Relief – Part 1: Low Stomach Acid (Hydrochloric Acid)

Your Complete Guide to Causes of Constipation and Finding Relief – Part 1: Low Stomach Acid (Hydrochloric Acid)

Your Complete Guide to Causes of Constipation and Finding Relief – Part 1: Low Stomach Acid (Hydrochloric Acid)

Constipation can be uncomfortable or downright painful if left untreated. You may experience few bowel movements, the sensation that everything isn’t coming out, small and hard stools, a swollen belly, pain or throwing up.

But you’re not alone – an estimated 42 million Americans suffer from constipation, making it the most common gastrointestinal problem in the United States.

When you experience constipation, it may seem like a good idea to reach for fast relief like a stool softener or other common constipation remedies such as prune juice – but these are usually just a quick fix that doesn’t solve the underlying cause.

If you want long-term constipation relief it’s a good idea to get to the root of what’s causing your chronic constipation.

There are a number of causes of constipation, which we are going to address in throughout this six-part article series. First, we are going to take a closer look at low hydrochloric acid levels in the stomach – an often-overlooked cause of constipation.

Part 1: Low Hydrochloric Acid

Your stomach acid is made up of three parts: hydrochloric acid (HCl), potassium chloride (KCl), and sodium chloride (NaCl). Hydrochloric acid is the primary acid in your stomach and it plays important roles in keeping the digestive tract running smoothly. Often, stomach acid and hydrochloric acid are used interchangeably.

When your body isn’t producing enough hydrochloric acid, it can cause serious and chronic constipation. Also called achlorhydria or hypochlorhydria, low stomach acid can disrupt several important bodily processes.

The Importance of Stomach Acid

Why is stomach acid so important? Stomach acid frequently gets a bad rap because an overabundance can cause heartburn or ulcers, but it’s just as problematic to have low stomach acid. Your stomach acid is involved in many critical roles, including:

  • Completely digesting food
  • Supporting the immune system
  • Encouraging the pancreas and intestines to produce necessary enzymes and bile
  • Ensuring good absorption of vitamins and minerals
  • Activating pepsinogen – a protein-digesting enzyme
  • Helping to kill unwanted bacteria, viruses, and parasites

When your stomach isn’t making enough hydrochloric acid, you can experience an array of unpleasant and sometimes painful symptoms, such as:

If your stomach has low hydrochloric acid levels, you might experience constipation but also nutritional deficiencies, even if you’re eating a healthy diet. This can make identifying your health issues difficult. In fact, low hydrochloric acid is a condition that is often misdiagnosed or overlooked.

Causes of Low Hydrochloric Acid

Low levels of hydrochloric acid can make you constipated and uncomfortable but it can also be responsible for a cascade of health consequences, which is why it’s important to address constipation with techniques that treat the root cause and not just the symptom.

Understanding some of the causes of low hydrochloric acid can give you clues to help you determine if low HCl is causing your constipation. Some causes of low stomach acid include:

  • Medications – Some prescriptions and over the counter drugs suppress HCl production.
  • Chronic stress – This is when HCl secretion is inhibited by chronic low-grade worry (acute stress may cause overproduction of HCl, which is associated with ulcers).
  • Older age – Your body tends to decrease HCl production levels as you get older.
  • Vitamin or mineral deficiency – In particular, low zinc and thiamine levels can contribute to insufficient hydrochloric acid levels.
  • H. pylori infection – When there’s an overgrowth in the stomach, H. pylori can cause low HCl levels.
  • Processed foods and refined sugars – These foods are mineral deficient and cause inflammation of the stomach, which alters your gut microbiome and can reduce stomach acid production.
  • Chronic illness – Some chronic illnesses have an increased risk of low HCl production.
  • Antacids – Antacids interfere with your acid levels and can be the cause of low HCl production.

If you are experiencing constipation – other related symptoms – and also have any of the above contributors to low hydrochloric acid, you should test yourself for low stomach acid. There are three simple ways you can test your HCl levels at home before you make a trip to the doctor.

How to Test Your Stomach Acid (HCl) at Home

These three easy ways to test for low hydrochloric acid production in your stomach are much cheaper than a conventional HCl test administered by many doctors. Keep in mind a negative test result for these techniques is not an absolute diagnosis. These methods are simply for seeing if your constipation is caused by your stomach’s inability to produce enough stomach acid.

Self-Exam for Low Stomach Acid

A quick method for checking low hydrochloric acid levels is an old homeopathic trick. Take both your hands and find your xiphoid process – the bottom of the sternum where it meets the ribs – marked in red in the image below.

Then, with both hands slide along the rib cage in both directions while pushing in and under your ribs – on your left and right side of your body.

In people experiencing low levels of stomach acid, it’s common for the left side to be more tender than the right side – this area is marked in blue in the image below. It can be so tender it may cause you to jump when you find the right area – if this occurs you likely have low hydrochloric acid levels.

xiphoid process

Apple Cider Vinegar for Low Stomach Acid

Another test you can try at home is taking a teaspoon of apple cider vinegar when you experience temporary symptoms after eating, such as indigestion or upset stomach. If your symptoms are relieved after taking apple cider vinegar, that could be a sign of inadequate hydrochloric acid production.

Betaine HCl Test for Low Stomach Acid

The betaine HCl is another at-home test you can use to check for low stomach acid. Take a betaine HCl capsule during or right before your last bite of a meal containing protein and fat. If you experience indigestion or burning, then you have plenty of HCl and shouldn’t take any more of that supplement. But if you don’t experience any burning, your stomach isn’t producing enough hydrochloric acid.

Home Remedies for Constipation Caused by Low Hydrochloric Acid

The best choice of remedy for any individual’s constipation always depends on the underlying cause. If you’ve determined the underlying cause of your constipation may be low stomach acid, here are a couple of changes you can make:

  • Add fermented vegetables to your diet
  • Reduce processed food consumption
  • Increase zinc intake
  • Reduce chronic stress in your life, especially at mealtime
  • Have a teaspoon of apple cider vinegar in warm water before each meal
  • Add betaine HCl supplements to your diet

These are a couple of remedies that may give you constipation relief. But if you continue to struggle with constipation, you should see your doctor so you can have a comprehensive diagnosis made as early as possible.

When to See Your Doctor for Constipation

As with many conditions, using temporary fixes that relieve symptoms only prolongs the underlying issue. Waiting to treat your condition can cause complications and make it more difficult to treat. If you are experiencing constipation that lasts longer than a couple of weeks, or if one of the three at-home self-tests for low stomach acid appears positive, it’s a good idea to see your doctor.

There is a myriad of ways to treat low hydrochloric acid levels naturally. By working closely with a holistic physician, you can restore balance to your stomach and relieve uncomfortable and widespread symptoms.

Elena Klimenko, MD, a certified functional medicine physician, will help you choose the right course of action to identify the root cause and relief your unsettled symptoms. Call today to find out more about functional medicine and speak with Dr. Klimenko at 212-696- HEAL(4325).

If you want more information about Functional Medicine, contact us to receive a FREE copy of Dr Klimenko’s E-book.

Acne

Acne

How Functional Medicine can help treat acne

For most people, acne occurs during their teen years due to hormonal changes but disappears soon after this stage. Some people, however, may struggle with acne for most of their adult life. Conventional medicine provides little more than face creams that hardly ever seem to work. Is there no solution for acne?

Fortunately, functional medicine provides another option. The underlying philosophy of functional medicine states that the way to relieve symptoms is by focusing on combating the root cause of the issue, not the symptoms. In this case, acne may just be a recurring symptom of a bigger issue.

When one system of the body is out of balance, it may throw other seemingly unrelated systems out of balance as well. This is why it is important to find a practitioner that will explore possible imbalances in your whole body, to achieve long-lasting results. There are many possible causes for acne, beyond what conventional medicine tends to believe. These include hormonal imbalances, liver toxicity, gastro-intestinal issues like dysbiosis, small intestine bacterial overgrowth (SIBO), or food sensitivity.

Certified Functional Medicine practitioner Dr. Elena Klimenko, will work with you to discover the underlying cause of your particular condition and restore balance to your body systems. She uses safe, natural approaches such as homeopathy, nutrition, light therapy, and excellent skincare treatments to help you on the road to a healthier and beautiful you.

Find out what Dr. Klimenko can do for you by calling 212-696-4325.

Garlic: Good for Your Heart!

Garlic: Good for Your Heart!

It may not smell like a lily, but Garlic (Allium sativum) is an edible bulb from the lily family. Fondly known to herbalists as “the stinking rose”, for centuries, there has been many traditional medicine uses for Garlic, including treatment of skin conditions, immune support, antimicrobial and, to reduce risk for cancer and heart disease. In fact, Garlic is one of the most widely studied herbal supplements for its beneficial effects on the heart.

The benefits of garlic are far ranging. Garlic contains several vitamins and minerals that support heart health, including vitamin B6, vitamin C, manganese, and selenium. But it’s the chemicals that give garlic its pungent odor that scientists believe are the source of the herb’s heart health-promoting effects. Garlic is rich in the antioxidant compounds (allicin, alliin, and ajoene) that help reduce the risk for cardiovascular disease.

Studies on garlic and the cardiovascular system typically use garlic powder, oil, or aged extracts. To date, the effects of garlic on the heart that are supported by science include:

Slows the development of atherosclerosis (building the plaques that cause narrowing of the arteries)

Reduces blood pressure

Reduces triglycerides and therefore lowers total cholesterol

The amount of active compounds supplied by garlic supplements can vary because allicin is fragile to things such as air and heat. For example, aging garlic to reduce its odor also reduces the allicin present and compromises the effectiveness of the product. Adding to your diet 1-2 cloves of fresh garlic per day may be sufficient to protect your cardio-vascular system. Easiest way to do it is to blend it with your morning shake and rip full benefits of food based nutrients. To prevent garlic smell adds cilantro or parsley to the blend, which are also powerful antioxidant herbs.

Generally safe for most adults, taking a garlic supplement can cause heartburn, upset stomach, an allergic reaction, and breath and body odor (common with raw garlic). Garlic should not be taken by persons who are preparing for surgery or who have bleeding disorders because it can impair the body’s ability to form blood clots.

 

References

  • World’s Healthiest Foods: Garlic. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=60
  • National Center for Complementary and Integrative Health. Garlic. https://nccih.nih.gov/health/garlic/ataglance.htm
  • Medline Plus. Herbs and Supplements: Garlic. (Includes information on garlic interactions with other drugs) https://www.nlm.nih.gov/medlineplus/druginfo/natural/300.html
  • Karagodin VP, Sobenin IA, Orekhov AN. Antiatherosclerotic and Cardioprotective Effects of Time-Released Garlic Powder Pills. Curr Pharm Des. 2015 Nov 12. Available from: http://www.eurekaselect.com/136921/article
  • Seki, T. and Hosono, T. Prevention of Cardiovascular Diseases by Garlic-Derived Sulfur Compounds. Jnl of Nutritional Science & Vitaminology (Tokyo). 2015. 61 Suppl:S83-85. doi: 10.3177/jnsv.61.S83. Date Accessed: Dec 8, 2015. https://www.jstage.jst.go.jp/article/jnsv/61/Supplement/61_S83/_pdf
  • Xiong, XJ., Wang, PQ, et al., Garlic for hypertension: A systematic review and meta-analysis of randomized controlled trials. Phytomedicine. 2015 Mar 15;22(3):352-61. doi: 10.1016/j.phymed.2014.12.013. http://www.ncbi.nlm.nih.gov/pubmed/25837272

 

Detoxification – Path to Greater Health – Part 2

Detoxification – Path to Greater Health – Part 2

Detoxing Boosts Your Health

Following a detox program suited to your personal needs supports the body’s natural cleansing process and boosts your health in many ways:

Allows digestive organs to rest

Stimulates the liver to process toxins more efficiently

Promotes movement of bowels

Improves circulation

Enhances sweating, which facilitates release of impurities

Restores vital nutrients and energy to the body

6 Things to Know Before You Detox

Before you begin a detox, prepare mentally and physically. Plan your dates a few weeks in advance. Inform the people closest to you about the time you’ve set aside to take care of yourself. Clear your schedule of routine obligations that may create stress. Stock up on inspirational music and reading material.

Gather Herbal Support. Herbal and nutritional supplements such as burdock, milk thistle, dandelion (see our post on delicious recipe), and vitamins C and B protect and support the body’s Detox Team, especially the liver. They also have antioxidant effects that benefit the whole body.

Hydrate! Without enough water, toxins will not be sufficiently flushed from the body. Aim to drink at least 2 quarts of water per day with lemon/lime during a detox.

Dry Brush Your Skin. Look for a brush with soft natural bristles. Begin with light, gentle brushing over the skin (don’t make the skin red). Always brush towards the heart. Shower immediately after to rinse off exfoliated skin.

Get Wet. Therapeutic use of water also supports detoxification. A steam or sauna can accelerate the release of toxins. Hydrotherapy provides support to the muscles and promotes relaxation. Mineral bath salts(Epson salt) also help release toxins.

Sweat it Out-Gently. Exercise facilitates digestion, circulation, metabolism and hormone balancing. During a detox, decrease the intensity of your usual exercise routine, but do break a moderate sweat. Get outdoors for fresh air and natural sunlight. Good exercise options are easy hiking, dancing, walking, yoga, or tai chi.

Rest. For your mind and body to fully assimilate the benefits of detoxing, you need good quality sleep. Plan your least stimulating activities (reading, meditation, bathing) for right before bed.

How to Detox?

There are many ways to approach detoxing, from fruit and vegetable juice fasts to herbal tea cleanses. A typical approach is a short period of fasting with proper fluid intake followed by whole or raw foods and beverages before resuming your usual daily routine. There are people who must be under the care of a health practitioner, such as people diagnosed with certain conditions such as diabetes or cardiovascular disease. In general, it’s important to work with your doctor to select a program that matches your health needs. Call our office if you would like a consultation or guidance how to improve your health. Here, at Healthy Wealthy & Wise Medical, P.C. we evaluate our patients through holistic and functional medicine understanding of health and balance of vital organs and system and prescribe a comprehensive treatment plan.

Food for Thought. . .

“We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves.” – Buddha

References- Detoxification part 1 and 2
The following as cited in Pizzorno, Joseph E. (2013). Textbook of Natural Medicine. St. Louis, MO Elsevier. Jones, D.S., Quinn, S, et al. “Functional Medicine” (chapter 2), 10, 14-15 Lyon, M. “Functional Toxicology” (chapter 53), 483-484.Bland J.S., Barrager E., Reedy R.G., et al.”A medical food-supplemented detoxification program in the management of chronic health problems.” Altern Ther Health Med. (1995) 1:62-71.Cline, J.C., “Nutritional Aspects of Detoxification in Clinical Practice.” Altern Ther Health & Med. (2015) May-Jun, 21(3), p 54-62. PMID: 26026145. http://www.ncbi.nlm.nih.gov/pubmed/26026145Wheelter, L. “Detox for Life: The Three Crucial Steps of the Detox Program.” Natural News.com Accessed on January 11, 2016. http://www.naturalnews.com/025899_detox_body_toxins.htmlJade, K. “Liver Detox Tea as Part of Your DIY New Year’s Detox Cleanse.” Natural Health Advisory Institute Online. Updated 1/1/2015. Accessed on January 11, 2016. http://www.naturalhealthadvisory.com/daily/natural-health-101/liver-detox-tea-as-part-of-your-diy-new-years-detox-cleanse/Lucille, Holly. “Do You Have a Toxic Workplace?” American Association of Naturopathic Physicians website. Accessed on January 11, 2016. http://www.naturopathic.org/article_content.asp?article=777Riordan Clinic. “Detox Cleansing to Remove Body Toxins.” Accessed on January 10, 2016. https://riordanclinic.org/2011/12/detox-natural-cleansing-to-remove-body-toxins/Jockers, D. “Dry Brushing to Detoxify Your Body.” Natural News.com. Accessed on January 11, 2016. http://www.naturalnews.com/040615_dry_brushing_lymphatic_system_detox.html#Dempster, John. “Top Five Daily Detox Tips that Work” Huffington Post. Accessed on January 6, 2016. http://www.huffingtonpost.ca/dr-john-dempster/detox-tips_b_6089736.htmlZeratsky, K. “Do Detox Diets Offer Any Health Benefits?” Mayo Clinic Online. Last updated March 2015. Accessed on January 11, 2016. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-an
Zinc and Your Health

Zinc and Your Health

Next to iron, zinc is the most common mineral in the body and is found in every cell. It has an important role in the workings of the muscular system, reproductive systems in both men and women, and proper insulin and thyroid function. Zinc is a catalyst for the vitality of the skin and wound healing. However, zinc is probably best known for supporting the healthy functioning of the immune system.

Several studies have shown that zinc lozenges or syrup reduced the length of a cold by one day, especially when taken within 24 hours of the first signs and symptoms. Studies also show that taking zinc regularly might reduce the number of colds each year, the number of missed school days, and the amount of antibiotics required in otherwise healthy children. New studies are also looking at how the body uses zinc and whether or not taking zinc can improve the treatment of celiac disease, diabetes, and inflammatory bowel disease.

There are several forms of zinc, but not all are easily absorbed or appropriate for every person. The two best forms are zinc gluconate, and zinc citrate. According to the National Academy of Health Sciences, the need for a zinc supplement varies based on age, gender, pregnancy status, and other health factors. Zinc can interfere with the actions of some medications and can even affect the utilization of other minerals, such as copper. It’s best to first consult with your wellness practitioner before taking zinc. Men always require more zinc than women, mostly because zinc participates in production of testosterone and sperm.

Some of the symptoms of zinc deficiency could be frequent colds, decrease testosterone level or low mobility of sperm. One of the most peculiar symptoms is lack of smell and taste. In my office I offer a “taste test for zinc deficiency”. It involves taking a sip of concentrated zinc water and holding it in the mouth for 10-15 seconds. If it tastes like water to you, then you are deficient. If you identify somewhat tart taste, you probably barely making it. The reaction of person with sufficient amount of zinc in the body would be detecting a clear metal taste. Trust me, only few of people passed this test, majority of are deficient in zinc for many reasons. One of them, is that zinc, like no other element, participate in toxic metal detoxification. As you know, we all have exposure and demands on zinc are high.

In my practice I always try to use “food as medicine”. Here are the foods that are high in zinc and if you eat them regularly, you need for supplementation could be reduced. The top 5 are: oysters, beef and lamb meat, wheat germ, spinach and pumpkin seeds.

Eat away and be healthy! Don’t hesitate to our practice if you need advice or looking for guidance to address chronic medical conditions or optimize your health.