by dnshah | Feb 6, 2018 | Health and Wellness Tips, Stress Management
Sometimes it makes its presence gradually and sometimes it appears out of nowhere and hits you like a truck. We call it by many names: stress, anxiety, sadness, or just a heavy spirit. It makes changes in our relationships, careers, physical body, hormones, and overall mood swings. It must be talked about, acknowledged, and addressed.
Firstly, EVERYONE goes through it. Secondly, even when you think a situation is out of control… there may be points of control that will help. The trick is learning or finding them. Here are the latest holistic strategies to tackle this silent danger.
- Physical activity has a way of lift moods, release energy, and detoxify the body. Sometimes that is key to lessen the negative shift in our minds. Ideally combine this with sunshine when possible.
- Essential oils can be powerful in lifting spirits and soothing tired minds. Buy some lavender, geranium, lemon, orange, or pine and spray them in your space.
- It’s a yogic form of breathing exercises which changes the brain’s function over time. It creates positivity out of thin air (literally!) Google Nadi Shodhana, which is an easy nostril breathing exercise to calm the mind and nervous system.
- Consider trying holy basil tea, as it has stress-reducing properties and is known to help with depression and fatigue. Let it restore you daily.
- Nutritional Analysis. Consider checking your vitamin and mineral levels, because stress can create an imbalance. Magnesium or Vitamin D deficiency can cause an array of symptoms including anxiety, fatigue, and more. See me for more information.
- Calming Tonic. Soothe your nervous system and mind with this recipe.
by dnshah | Oct 3, 2017 | Health and Wellness Tips
There are so many claims about drinking apple cider vinegar (ACV)… but how many of them are “fake” news? What’s the real scoop? I’ve looked at several studies with apple cider vinegar, and am bringing you the facts based on the results of these studies. There are several benefits from drinking a 1 teaspoon ACV in a glass of warm water daily, including:
When buying ACV, ensure it is organic and has sediment floating in it; which means it hasn’t been distilled/processed. You want those beneficial quality nutrients! I use Bragg’s ACV in the glass bottle. So next time you are thinking an apple a day keeps the doctor away, think some ACV every day does a body good too!
by dnshah | Oct 3, 2017 | Health and Wellness Tips
Coconut oil has a reputation for being a multi-functional and versatile superfood which supports the heart, brain, immune system and metabolism. When buying your coconut oil, ensure it is “extra virgin” for the complete set of benefits. Here are some ways to incorporate it into your daily regimen (1 Tablespoon/day):
- Add it to smoothies:If you know anything about me, you know that I love my ever-changing protein smoothies which are loaded with different superfoods each day of the week. Adding coconut oil to it is the easiest way to get it down for efficient fat-burning, energy-boosting, anti-inflammatory, and muscle tissue repair.
- Cream your tea/coffee: using coconut oil in lieu of a dairy creamer is a double anti-inflammatory decision, avoiding inflammatory dairy and adding in the inflammation fighting coconut oil. Froth the coconut oil in the tea/coffee for the ultimate creamiest way to get it down for immune boosting properties and healing and protecting your brain.
- Top your breakfast: Mix it with honey, garlic & herbs for a healthy spread for your gluten free toast or crackers. Mix it into your oatmeal along with some chia seeds, nuts, and fruit for a nutrilicious oatmeal.
- Cook with it: Coconut oil is one of the best oils you can cook with because it is heat resistant and retains health benefits.
- Bake with it:This oil is the BEST fat medium in baked goods because it adds a naturally sweet taste and can replace any other oil at a 1:1 ratio.
- Dip it: Mix coconut oil with coconut butter, honey, and cacao powder for a delicious homemade chocolate dip for use with fruit or molds.
- Topically apply it: Coconut oil is antiviral, antimicrobial, and anti-fungal. It’s an ideal remedy for dry skin (eczema), toenail fungus, heel softening, nail repair, acne-treatment, and diaper rash-treatment. It is also very nourishing for the skin, scalp and hair with anti-aging/wrinkle properties when used daily (especially on eyes).
- Smell it: Use coconut oil as a base for your essential oils and breathe them in providing relaxing and anti-inflammatory benefits.
- Pull it: Swish coconut oil in your mouth for 20 minutes every morning to pull out toxins from the body and benefit teeth and gums.
- Scrub it: Create your own body/face scrub by mixing it with salt, sugar, and a few drops of essential oil. It works great as a gentle and cleansing makeup remover.
- Kiss with it: Make your own lip balm by using plain coconut oil, or by mixing it with other oils and/or coconut butter.
by dnshah | Oct 3, 2017 | Health and Wellness Tips
Aspirin is one of the world’s most widely used medications. It is a non-steroidal anti-inflammatory (NSAID) drug. It’s used for pain, migraines, and fever; however can also help reduce symptoms for rheumatic arthritis in high doses. It is also used therapeutically in low doses (75-81mg/day) to reduce the risk of cardiovascular disease, colorectal cancer, a heart attack, or a stroke.
In 2016, three new studies broke the news that aspirin can help prevent cancer, particularly if there is an increased risk for it. It may even be used in treating cancer. But, after this news, it seems people wanted to get on the aspirin bandwagon. Please remember that aspirin is NOT a supplement; it is a medication with real side effects, precautions, and advisories so it should ONLY be taken under the direction of your doctor, for a specific reason and duration. For example, some take a daily baby aspirin to offset risks of heart attack or stroke.
The risks to taking that innocent looking baby aspirin can include an increased risk of ulcers or internal bleeding. In fact, there are more factors that could further increase the risk of an aspirin-induced ulcer:
- Over 60 years old
- History of gastric or duodenal ulcer
- Having an active H-Pylori infection
- Taking aspirin with a full strength Nsaid (ibuprofen, Motrin, Naproxen)
- Taking aspirin with an anticoagulant (warfarin)
- Taking aspirin with an antiplatelet agent (clopidogrel, ticlopidine)
- Taking aspirin with a continued dose of steroids
So it is very important to understand the risks, factors, and only use aspirin as a treatment when prescribed by your doctor. Your doctor can weigh the dangers and the risks for your individual situation and offer you the best advice and ongoing support for this decision.
by dnshah | Aug 28, 2017 | Health and Wellness Tips
I’m NOT referring to something at the beach, but something many of us are guilty of doing at bedtime: grabbing our smartphone and catching up on the news, social media, or a game.
There have been numerous studies, articles, and blogs about this bad habit which can jeopardize our health… why are we still doing it? Let’s face it – we as a society have become addicted! The only thing that we can do at this point is understand why this habit is bad, and suffer through the withdrarwal as we let go of this addiction.
Please understand there can actually be serious health risks:
- Eye-damaging. Blue light from the electronic device can damage our vision (retinas), and could contribute towards macular degeneration or vision loss.
- Sleep-interfering. Blue light disrupts melatonin production, which we need to regulate our sleep cycle, and lower our risk of cancer.
- Disease Risk-increasing. Chronically suppressing melatonin levels can impact our body’s ability to fight against cancer and other chronic illnesses.
A strategy to minimize health risk is to get the features which can help with adjusting the blue light (Night Shift -iOS or Twilight -Android). This can help, but the real remedy is to shut off the phone at night!
In an effort to gain control over this habit, let’s make a pledge to only surf every other night this week, and fill in the off days with a good book, journaling, or just plain snuggling – body pillows included! Please store the phone at least 3 feet away from your body at night. Then next week we can decide to continue or minimize the surfing more. Deal?
References
- Smart phones ruin more than your sleep, http://www.businessinsider.com/smartphones-effect-on-vision-and-health-2014-9?_ga=1.244291597.981896912.1458665213
- Blocking the Blue, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1857207/
- Ultra-violet and Blue Light Aggravate Macular Degeneration, https://www.macular.org/ultra-violet-and-blue-light
by dnshah | Aug 28, 2017 | Health and Wellness Tips, Obesity, Stress Management
Not all chemicals are potentially hazardous, but some can be. Toxins are defined as consumables (eaten, drank, inhaled, absorbed through skin) which are not used or needed by the body. An average person’s exposure to any one toxin is low, but when we are bombarded with them – it can become a burden on our body to get rid of them. Our bodies are designed to expel toxins, but when our exposure increases and the rate which we absorb them is greater than the rate our bodies can excrete them, our immune system can become overwhelmed. When this happens over a long duration, we become more vulnerable to chronic illness.
Are you exposed to increasing toxins in your environment? The facts are that today’s environment is increasingly inundated with toxins – think pesticides in soil, chemicals in water, contaminants in air, and that doesn’t even factor what has happened to our food supply (heavy metals, genetic modifications, hybridization, etc.) Some of the more worrisome environmental toxins are flame retardants, formaldehyde, parabens, BPA, and pesticides.
Despite that our bodies are designed to expel toxins, limiting our exposure where we have some control is a wise strategy to keep our distance from ill health.
Flame Retardants
Because of strict flammability standards, most furniture has been built with flame retardant chemicals – think sofas, chairs, cars, plane seats, even infant car seats. The worry is that some of the chemicals (at a molecular level) will end up on our hands, and eventually on our faces, mouths, and bodies. The most worrisome chemical for infants is PBDE (poly-brominated diphenyl ethers), which are fat-soluble and can enter the brain during development. The concerns are lower IQ and a shorter attention span, hormone dysregulation (thyroid disorders) and cellular disruption (DNA damage) .Children crawling on all fours in the carpet may be more exposed to this chemical dust (molecular level). Some of the more toxic chemicals are phased out over time, so it is not a bad idea to replace old furniture and carpets. Other ideas to mitigate this problem include regular vacuuming with a HEPA filter vacuum, replacing upholstery on chair cushions, and washing hands before eating. More out of the box thinking has shown that sweating helps the body force out chemicals, so it’s yet another reason to break a sweat – even if you use a sauna or infrared blanket to force perspiration.
Formaldehyde
It is found in wood glue, hence also in furniture and flooring. High concentrations of formaldehyde have been linked to respiratory issues, headaches, and nosebleeds. It may cause nose, throat, and eye irritation and trigger asthma attacks. In 2011, formaldehyde became classified as a human carcinogen after studies linked it with nose cancer and myeloid leukemia. If you are installing new wood flooring in your home, be sure to air out the product before, during, and after installation. Be advised that some hair treatments utilize formaldehyde (ie Brazilian blowouts), but a few times per year should be within acceptable levels.
Parabens
Parabens are in many sunscreen and cosmetic products, usually listed under butylparaben, methylparaben, propylparaben, or Alkyl parahydroxy benzoates. Exposure to parabens can increase our risks of certain cancers and chronic illnesses according to several studies. Science has also verified that parabens can cross the placenta cord, so we have to caution against using excessing personal products and READ labels carefully. Seek healthier alternatives and ditch the chemicals.
BPA
That chemical that is still found in some plastics which could be hiding in your containers, water bottles, canned goods, and kitchen appliances. Don’t heat food in plastics – even if labelled BPA free. We can’t control all things, but what we are able to minimize goes a long way. the chemicals that we do absorb or consume can be detoxed naturally. The simple act of sweating also helps the body get rid of BPA, so you are encouraged to do more “sweating” daily!
Pesticides
Our agricultural industry is simply trying to make ends meet and work within safety levels for all of us, BUT there is always a window of time that it takes for studies to drive a point home and inspire change. In that window of time, we’re being exposed to organic pollutants in our food supply. Some of these are endocrine disruptors, and they have shown to increase our risk of thyroid issues as well as Type 2 Diabetes. The best way to minimize our exposure is to buy organic for at least the dirty dozen lists.
Resources
- International Agency for Research on Cancer(17 June 2011). “Agents Classified by the IARC Monographs, Volumes 1 – 102” (PDF). Lyon, France: International Agency for Research on Cancer. pp. 3, 19. Retrieved 11 November 2011.
- Hathaway GJ, Proctor NH, Hughes JP, and Fischman ML [1991]. Proctor and Hughes’ chemical hazards of the workplace. 3rd ed. New York, NY: Van Nostrand Reinhold.
- Blood, urine, and sweat (BUS) study: monitoring and elimination of bioaccumulated toxic elements, https://www.ncbi.nlm.nih.gov/pubmed/21057782
- Human excretion of bisphenol A: blood, urine, and sweat (BUS) study,https://www.ncbi.nlm.nih.gov/pubmed/22253637
- Human elimination of phthalate compounds: blood, urine, and sweat (BUS) study , https://www.ncbi.nlm.nih.gov/pubmed/23213291
- Human elimination of phthalate compounds: blood, urine, and sweat (BUS) study. https://www.ncbi.nlm.nih.gov/pubmed/23213291
- Genuis, Stephen J., Kevin Lane, and Detlef Birkholz. “Human Elimination of Organochlorine Pesticides: Blood, Urine, and Sweat Study.” BioMed Research International2016 (2016).
- Arsenic, cadmium, lead, and mercury in sweat: a systematic review,https://www.ncbi.nlm.nih.gov/pubmed/22505948
- Human Excretion of Polybrominated Diphenyl Ether Flame Retardants: Blood, Urine, and Sweat Study, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5360950/;
- Personal care product use among adults in NHANES: associations between urinary phthalate metabolites and phenols and use of mouthwash and sunscreen, https://www.ncbi.nlm.nih.gov/pubmed/27168391
- Chronic exposure to organochlorine compounds and health effects in adults: diabetes and thyroid diseases , https://www.ncbi.nlm.nih.gov/pubmed/20677670
