Weight loss is acheived increasing the calories burned in relation to calories consumed. But after your doctor suggest it, how much and how hard should you exercise? There is any easy way to determine appropriate exercise intensity regardless of your age or physical condition.

To determine your maximum heart rate, subtract your age from 220. I am 37, so my maximum heart rate is 183.

Exercise should NOT be done at your maximum heart rate, but at 70 to 85% of it. So, my optimum exercise level is at 128 to 155 beats per minute.

To encourage good health, this intensity of exercise should be performed for 20 or 30 minutes 3 to 5 days per week. For weight loss, exercise at your target heart rate for 30 to 60 minutes, 5 days a week.

Remember to get your physicians approval prior to starting an aggressive exercise program.

Be Well,
Richard

The acid that is secreted by the parietal cells in the human stomach play a couple of very important roles.  First off, it helps to break down proteins so that nutrients are more available in the intestines and easily absorbed.  Stomach acid is important for calcium absorption, among other nutrients.

Stomach acid is also an important part of the immune system of the digestive tract.  Acid kills many of the organisms that we are commonly exposed to and helps to prevent infection.

Over the counter and prescription medications used to treat heartburn or GERD focus on reducing stomach acid production.  As I mentioned in the previous post, stomach acid is not the cause of heartburn - it is caused by a loose lower esophageal sphincter.

Consistent with the physiological importance of stomach acid, recent medical research indicates that medications that lower stomach acidity are associated with an increased risk of infection (gastrointestinal and pneumonia!) and osteoporosis.  Another of the known adverse effects of these medications is hair loss - treated naturopathically with specific nutrients.

The natural treatment of GERD involves identification and avoidance of aggravating foods and herbal and nutritional recommendations that soothe and protect the esophagus while improving gastrointestinal function.  Discontinuance of acid lowering medication and WITHOUT GERD symptoms is a real possibility for many patients.

Be Well,

Richard

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Tonight I saw the movie Julie & Julia. Eric, Julie’s husband, explains that he has a hyperacidic stomach while taking some Tums. Zollinger-Ellison Syndrome is a rare but serious medical condition that is caused by a hormone secreting tumor that triggers secretion of damaging amounts of stomach acid . Eric instead probably had recurrent heartburn, or GERD.

GERD is NOT caused by too much stomach acid; it’s caused by a loose valve that seperates the bottom of the esophagus from the stomach. This valve is called the lower esophageal sphincter (LES). Certain foods commonly cause the LES to relax and are triggers for GERD symptoms: fatty foods, alcohol, caffeine, onions, garlic, mint, and tomatoes to name a few.

So, heartburn is not caused by too much stomach acid. It is caused when the contents of an appropriately acidic stomach move into the esophagus.

In an upcoming post, I’ll discuss surprising adverse effect from acid reducing medications.

Be well,
Richard

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When the body needs a specific nutrient to do a specific job in a specific organ, that nutrient is found in higher concentrations in that organ. Vitamin C is found in high concentrations in many organs including the brain.

Vitamin C is important for many functions in the brain. As an antioxidant, it plays an important role in protecting brain cells from oxidative damage - the kind of damage implicated in Alzheimer’s disease. Vitamin C is also important for neurotransmitter synthesis - improving neurotransmitter levels is the therapeutic goal of many psychiatric medications. Vitamin C can be a basic part of many natural protocols for depression.

Vitamin C can can cause loose stools if taken in too large doses (this can be used to help with constipation). It is commonly used as a basic, supportive therapy for mood concerns like depression or anxiety.

Be Well,
Richard

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Centers for Disease Control recommendations for preventing the spread of influenza include:

1. Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
2. Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol-based hand cleaners* are also effective.
3. Avoid touching your eyes, nose or mouth. Germs spread this way.
4. Try to avoid close contact with sick people.
5. If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.) Keep away from others as much as possible to keep from making others sick.

There are no medical studies looking specifically at swine flu and natural therapies because it is a relatively recent medical concern.  However, the natural therapies with the best medical research supporting their use for influenza are Andrographis, Echinacea, Elderberry, and Siberian Ginseng.  For Swine Flu prevention, I recommend:

1. get your rest
2. avoid sugar and refined carbohydrates (honey, maple syrup, white flour) as they reduce immune function
3. humidify your environment - good research indicates that flu season occurs because of less humid air in winter.  However, humidifiers need to be clean to prevent mold problems.
4. make sure your vitamin D status is optimal (at least 45ng/ml on a 25-OH vitamin D test).  This usually requires 2,500 to 5,000 IU per day, but you should get checked for safety
5. take your multi-vitamin

Many more people are exposed to swine flu than you might think because their immune systems handle the infection well.  If you start to feel ill, I recommend:

1. Andrographis and Echinacea are excellent immune stimulating herbs.  I recommend Andrographis Complex by MediHerb
2. Echinacea, Elderberry, and Pelargonium Herbal Extract (a custom herbal formula I prepare for children and adults)
3. Other herbs for your specific symptoms (cough, nasal congestion, runny nose, etc.)
4. Sugar-free zinc lozenges - Zand makes a good product

Be Well,

Richard

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I just ran across a recent study that indicates that vitamin D deficiency might increase the risk for a cardiovascular event like a heart attack or stroke.  This is interesting information from the Framingham Heart Study that needs to be confirmed with more extensive medical research.

However future research pans out, testing for vitamin D status is important for many reasons including bone health, immune function, and possibly cancer prevention.  Vitamin D is a helpful therapy for osteoporosis, hypertension, mood disorders (especially seasonal), and other medical conditions.

The article can be found here

Be Well,
Richard

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Click to Watch in a New Window (180 MB)

This video, on depression, is one of the presentations I delivered at the 2008 Kushi Institute Summer Conference.

Enjoy!

Richard

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A friend recently asked for my recommendations for wound healing and scar preventions  Here are some simple recommendations for him and for you.

One week prior and four weeks after surgery:

• Eat plenty of healthy foods including vegetables, fruits, and healthy sources of protein fish rich in omega-3 fatty acids like Alaskan salmon, herring, cod, mackerel, and sardines are best.
• Take a high-dose and high-potency multivitamin to ensure optimal nutrient status
• Vitamin C and bioflavonoids (approximately 2,000 IU of vitamin C and 750mg of bioflavonoids per day including the amount from the multivitamin).  Remember that many fruits and vegetables are rich in vitamin C and bioflavonoids.
• Zinc Citrate (approximately 60mg of zinc per day including the amount from the multivitamin)  Take zinc containing supplements with food - otherwise you’ll get very nauseous!  Make sure your multivitamin contains copper to prevent zinc related copper deficiency.
• Vitamin A (approximately 30,000 IU per day including the amount from the multivitamin): Vitamin A is important for the regeneration and production of healthy skin./li>
• Make sure your vitamin D status is healthy - supplement with 3000 to 4000 IU per day (including multivitamin dosage).  To keep cost down, use a higher dose capsule every other day.

   

Wise Woman Herbal All Purpose Salve

 

Only several weeks after surgery:

Bromelain: 750 to 1500mg per day preferably taken 45 minutes away from meals.  Bromelain is a proteolytic enzyme that has been shown to improve wound healing and traumas.

Apply a salve with calendula and comfrey - my favorite is from Wise Woman Herbals.  I don’t sell it on my site, but you can find it through Google.

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