by dnshah | Mar 7, 2018 | Health and Wellness Tips, Stress Management
Do you feel satisfied with your doctor visits, or do you sometimes feel it’s difficult to communicate why you are there. No one should feel dismissed, ignored, overlooked, and/or disrespected when asking for help, but I hear it happens… a lot. Part of the struggle has to do with the limited time the doctor has in front of you (sometimes 10 short minutes or less). Here are my top 5 tips for great communication, connection, and partnership at that time.
- Schedule a symptom-specific appointment. Make a list of the symptoms to discuss with your doctor, and schedule the appointment for those specific issues collectively. Don’t add on any others during that visit (like I think I might be getting the flu…) Share your concerns, ideals, and ask if they could be related
- Be the client. Be the client who has hired a doctor for support. It’s a more powerful mindset than a person who is at the mercy of a doctor’s diagnosis. You have hired them to help you on YOUR health mission. If they can’t, you can fire them. So appreciate the doctor’s knowledge & experience, and then speak confidently and share your goals of what you need help with.
- Prepare. Before the appointment, write down the key points to share, and what you need help with. Stay focused and calm as you communicate the purpose of the meeting.
- Bring resources with you. If your doctor won’t order the labs or tests you want, or can’t seem to connect the dots between your symptoms and the diagnosis you think you might have, bring some resources with you for supporting your requests and enriching the discussion. You are encouraged to bring my book, RIGHT Diet for Autoimmunity and other medical references to the appointment. Your doctor may not align with newer theories or holistic therapies, but share your desire for a working partnership if you want to gather more data or explore alternate therapies. Stand tall and speak up.
- Bring an advocate. Bring a friend or health coach with you. Having a friend by your side (physically or virtually) helps your confidence, communication, and focus. They can also take notes for you! It also can avoid power dynamics and the feeling of isolation and desperation.
If you are still not able to have honest clear communication with your doctor or if you feel disrespected, then it may be time to go separate ways. A good doctor will be respectful even if they don’t agree with the path you’d like to explore. An ideal doctor will explore that path you want to take and support that journey how they can.
Remember that you deserve to be respected. I have had a doctor tell me there is nothing wrong with me when I had a massive loss of weight and my hair was falling out in clumps. He refused to explore nutritional deficiencies, when in actuality that was an underlying issue. He made me feel small, silly, and stupid. That should NOT happen. The truth is you’re the expert of your body. You are also responsible for your health. So, you are entitled to answers for your questions and to have a respectful partner on your journey to better health!
If you ever want a virtual health coach by your side at your doctor, make an appointment with me and let’s get you the results you want!
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 | 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
by dnshah | Jun 22, 2017 | Age Defying, Health and Wellness Tips, Stress Management
Coenzyme Q10 (“CoQ10”) is an essential enzyme & antioxidant that supports cellular function. It is useful in metabolic processes to produce energy. People use it to fight the wear/tear of aging, & to stay more active – physically & mentally. It is found in cells throughout the body, but especially in the liver, kidney, pancreas, and heart. These locations have tissues that perform high levels of metabolism.
It also quenches free radicals and helps to prevent damage to proteins, lipids, and DNA. Like other antioxidants, it also helps strengthen the immune system. It is found in fish, organ meats, and whole grains, as well as external supplements.
Latest research has focused on coQ10’s benefits on cardiovascular disease, dyslipidemia, diabetes (insulin regulation), oxidative stress, chronic inflammation (decreasing CRP), fatigue, and pain.
In a 2016 study involving women with fibromyalgia, coQ10 supplementers saw pain symptoms reduce by 37%, fatigue reduce by 22%, and sleep disturbances lower by 33%. While we may not know exactly why coQ10 helps, it does have a positive impact on pain management and quality of life issues for sufferers.
Sources of coQ10 include:
- Grass-fed beef
- Fish (herring, rainbow trout, sardines, mackerel)
- Free-range chicken
- Cage-free eggs
- Pistachios
- Broccoli & Cauliflower
- Oranges & Strawberries
- Supplements (capsules/tablets) OTC.
Supplements may not be safe for pregnant or nursing moms, and children; but food sources usually are. Food sources should be accompanied by healthy fats for better absorption.
Resources:
https://www.ncbi.nlm.nih.gov/pubmed/27974102
by dnshah | Mar 27, 2017 | Diet and Weight Loss, Health and Wellness Tips, Stress Management
Millions of Americans use medications, sleep aids, and natural supplements to help them sleep. Sleep issues are an increasing issue today. Sleep therapies can also include lifestyle changes, bedroom renovations, replacing mattresses, adding white- or zen-noise, minimizing electronic screen time, introducing red lights at night, and adjusting the temperature thermostats. But now studies are showing that there are some snacks that can empower sounder sleep to those craving rest.
The fact that dietary changes are helping insomniacs and others satisfy their slumber requirements introduces health benefits to LATE-NIGHT SNACKING. So what are the coveted snacks to satisfy our sweet slumber cravings?
- Warm Milk has long been taught by young mothers as a sleep inducer for their children – but it also works to comfort and relax any age-group.
- Kiwis actually may work better than warm milk. According to the journal, Advances in Nutrition, eating 2 kiwis one hour before bedtime helped insomniacs fall asleep faster and stay asleep longer.
- Tart Cherry juice seems to provide more than our daily vitamin C requirement! Drinking 1 cup of tart cherry juice in the morning and at night quelled insomnia and reduced night waking with insomniacs & adults in general.
Kiwis and Cherries have antioxidants that help protect against cell damage and chronic inflammation. Kiwis have serotonin, while cherries have melatonin – and both improve sleep. Whether you believe in dietary changes affecting sleep or not, there are few down sides to introducing these snack ideas when sleep becomes a challenge – so indulge when needed.
On the other hand, natural supplements don’t necessarily seem to improve sleep quality of speed by a large margin, yet do have long-term risks. Some common supplements, melatonin and valerian, for sleep may actually contribute to the side effects of dizziness, nausea, vivid dreaming, and sleepiness. Melatonin can also alter the effectiveness of other medications (blood pressure, diabetes, etc). Note that supplements are not regulated well by the FDA administration so the quality and purity can’t be verified. This author recommends looking for the “USP Verified” mark when purchasing these products.
Why is it so important to get your 7 hours of rest each night? Research shows people getting fewer than this are TWICE as likely to have a stroke or heart attack, AND 4.2 times as likely to catch a cold that those getting their healthy 7. However, when you find you are not able to get your healthy 7 hours, try indulging in a nap which can relieve some blood pressure issues associated with insomnia, and help to recover your immunity.
What is the best sleep position? According to The Journal of Neuroscience, sleeping on your side is best for a detox while you sleep. Detoxification helps your brain eliminate chemicals built up over time and reduces your risks of Alzheimer’s. Side sleeping is also best to minimize snoring and an backaches.
by Darshi Shah | Oct 20, 2016 | Health and Wellness Tips, Stress Management
Fighting Chronic Inflammation? Let’s Take-two to Mango! Mangoes have been around for thousands of years, and you’ve probably tasted them before. But recent research suggests that they are full of serious health benefits – so it’s time to take-two on these luscious sweet things!
What I know for sure is that they are full of vitamins (including B6 & C) and other antioxidants which help protect our cells from damage prematurely creating inflammation, and they boost our immune systems to support our health. Mangos also are a good source of folate and iron, which is needed to support healthy cardiovascular function.
Recently at OSU, scientists discovered that mango-fed mice were able to reduce body fat, blood glucose, and cholesterol; This could possibly suggest a delicious way to sooth metabolic disorders and drop some weight. This delicious fruit also has minerals (including magnesium and potassium) and fiber to improve overall digestion and nutrition. Any volunteers for human trials?
