OCTOBER 31, 2024 ARTHRITIS
Arthritis, a term encompassing a variety of joint disorders, affects millions globally. Characterized by joint pain, stiffness, and swelling, it significantly impacts the quality of life. As we get older some will experience joint symptoms. I have developed arthritis in both of my hands. After a fall, the arthritis seemed to get worse. While medication is key in managing the condition, diet is equally crucial. Certain foods have been identified to alleviate symptoms by reducing inflammation
I consume fish to get my Omega 3 at least three times a week. Regular consumption of fish like salmon, mackerel, and sardines can significantly reduce the inflammation associated with arthritis. If you do not like fish ten take omega 3 either derived from fish or algae. These fish also contribute to overall heart health, a concern for many with chronic inflammatory conditions. Including fatty fish in one’s diet at least twice a week can yield noticeable improvements in joint pain and stiffness.
There is one herb that all arthritis sufferers should consume. It is Garlic ( Allium sativum) Garlic is part of the Lily Family. Other herbs in this Family are onions and chives Garlic, beyond its culinary appeal, is a potent anti-inflammatory and immune system booster. Its compounds, such as allicin, have been found to possess properties that reduce inflammation markers associated with arthritis. Regular consumption of garlic can not only help in managing arthritis symptoms but also improve overall immune function
The other herb that I feel complements garlic is Ginger (Zingeber officinales ) Ginger, a root known for its distinct flavor, also offers significant benefits as a natural pain reliever for arthritis sufferers. Its compounds, such as gingerol, have properties that mimic the effects of certain anti-inflammatory medications. Consuming ginger can reduce joint pain and stiffness
Until tomorrow.
OCTOBER 30, 2024 LIVING LONGER
Who doesn’t want to live longer ? I do know a surgery in your 60’s whether hip, neck, abdominal, or even heart decreases your lfe expectancy
Eating too much food high in sodium can have nasty consequences for your body. The most significant of these are potential liver damage. Excessive amounts of sodium can cause an accumulation of fluid in the liver, which in turn leads to inflammation. This leads to obesity which leads to cardiovascular diseases.
Mindful eating encourages a positive relationship with food, reducing emotional eating and bingeing behaviors There is a Netflix series, called HeartThrobs. In the show it has a character with anorexia and OCD. It is excellent to discuss this mental health issue in a television series. We all have done emotional eating and sometimes not eating when problems arise in our lives.
The impact of your sleep is so profound on your longevity. High-quality sleep is linked to a reduced risk of chronic diseases like heart disease, diabetes, and even Alzheimer’s. Sleep is the time when your body repairs itself ( especially in REM sleep ), and poor sleep habits can disrupt these restorative processes. You need to have good sleep habits- by reducing screen time your devices as well as avoiding eating late. You need a routine. For example, I nake a time to go into bed. Then I read or stitch for 30 minutes. Prior to this 30 minutes, I take an herbal sleep aid and get my eye mask out. When done with reading I put on my sound device to hear waves of the ocean or a babbling brook When you prioritize sleep, you also reduce stress levels, which can lower inflammation in the body
Meaningful social connections can be so helpful/. These social connections are with friends, family and even partners. I love this quote - “ Alone, you are strong, but together, you’ll be stronger than ever. “ Research shows that meaningful social connections are as important to longevity as diet and exercise. Strong relationships provide emotional support, reduce stress, and contribute to better mental health, all of which are key to living longer
Lasty you need a meanbingful purpose. And you need to be driven Studies have shown that people who have a strong sense of purpose tend to live longer, healthier lives. This sense of purpose can come from many sources, such as work, hobbies, community involvement or even activism for our planet. Although work can be addictive but if you love it —it has merit. I have been talking about hobbies for years. I do many- card making, quilling, needlepoint, and more.
And lastly have GRATITUDE not ATTITUDE Being grateful can change your life. Forgive as best as you can to move on. Studies show that people who regularly practice gratitude experience lower levels of stress and better mental health. Make a gratitude list in your journal every night. Be grateful for the same things. Cultivate happiness from within, Do not find happiness in others. Find the person within you
You see we all can live longer
Until tomorrow…
OCTOBER 29, 2024 PROTECT YOUR LIVER
One of the most vital yet underappreciated needs is a healthy liver. We all have bad habits- alcohol, certain foods, too much Tylenol or Motrin type medications * Non steroidal anti inflammatory ) and even some herbs
Drinking alcohol can quickly lead to damage to your physical and mental health. The most notorious consequence of drinking too much is liver damage caused by long-term alcohol abuse. Excessive alcohol consumption impacts the form and action of organs in the body, particularly those responsible for metabolizing toxins like the liver. Being sober 30 years gives me a different perspective and view on alcoholism. I respect the damage of alcohol.
I stopped using excessive salt in my diet. Have you ever seen someone salt their food even before tasting it ? Eating too much food high in sodium can have nasty consequences for your body. The most significant of these are potential liver damage. Excessive amounts of sodium can cause an accumulation of fluid in the liver, which in turn leads to inflammation and scarring
Then you have foods and herbs to protect your liver. These are fruit and vegetables, nut and seeds and water. The herbs that protect your liver are dandelion, milk thistle, globe artichoke, and all the bitter herbs
Keep your liver healthy today
Until tomoorrow.
OCTOBER 28, 2024 AVOCADOS
Do you eat avocados ? Some individuals do not like these creamy fruit. Yes a fruit. It is not a vegetable It has an impact on overall health especially heart well-being, and weight management. It could be considered a super fruit
Avocados are rich in heart-healthy monounsaturated fats, essential for reducing bad cholesterol levels and improving heart health. Avocados also contain many vitamins, including vitamins K, E, C, and B-6, riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. I used to eat 3-4 avocados per week since I got home late from work in NYC. I started to get inflammed in my hands. Once I found out that avocados are inflammatory for Type O blood diet, I stopped and limited them to one per week and my hands are not inflammed now. The heart health benefits of avocados are noteworthy. The monounsaturated fats in avocados reduce LDL (bad) cholesterol levels and increase HDL (good) cholesterol, thus promoting a healthier heart. This reduction in cholesterol levels is essential in decreasing the risk of heart disease, Avocados also contain antioxidants and anti-inflammatory properties, These are unique fruits.
Did you ever cons8ider an avocados for weight management and to fill you up/ Incorporating avocados into one’s diet can aid significantly in weight management. Despite being high in fat, the monounsaturated fats in avocados can help reduce body weight by promoting a sense of satiety and reducing the desire to overeat. This is particularly beneficial in a balanced diet where portion control is key to weight management. The same can be said of macadamia nuts—3-4 nuts fill you up quickly.
And then there is the skin health benefits/ Thanks to their high vitamin and healthy fat content, avocados boast numerous skin and hair health benefits. Avocados’ vitamins C and E play a significant role in skin repair and protection. Vitamin E acts as an antioxidant, helping to reduce the damage caused by free radicals and UV radiation.
So consume an avocados or two per week. It will help reduce your risk of cardiovascular disease
Until tomorrow…
OCTOBER 24, 2024 SORE MUSCLES
Did you work out too much today ? Is your body aching ? The discomfort often manifests as a dull, persistent ache, stiffness, or a burning sensation in the affected muscles. Although this is a common issue, it’s not something one has to endure without relief. Home remedies for alleviating muscle pain are abundant,
We know from our trainers ( or from my Track and Field coach in high school ) that stretching works Gentle stretching plays a pivotal role in alleviating achy muscles by improving flexibility and promoting better blood circulation. Engaging in a series of stretches targets affected muscles, gradually reducing stiffness and discomfort.
There are a variety of herbs that reieve muscle aches. Some herbalists use a poultice or liniment Some of these herbs are turmeric, ginger, and chamomile are renowned for their anti-inflammatory and pain-relieving properties. Turmeric, rich in curcumin, offers notable anti-inflammatory effects, helping to ease muscle discomfort. I discussed tumeric yesterday October 23, 2024 I love to make a tumeric, ginger and cayenne pepper drink that great for sore muscles.
Who doesn’t want a soothing bath with salts and herbs. An Epsom salt bath can be a sanctuary for sore, achy muscles. Epsom salts are rich in magnesium, a mineral that supports muscle function and helps to alleviate soreness and stiffness. Dissolving a generous amount of Epsom salts into a warm bath and soaking for 20-30 minutes can lead to immediate improvements i I might even put lavender oil in the bath Lavender oil, for instance, is renowned for its relaxation and pain relief properties. Applying diluted lavender oil topically to the affected area or inhaling its aroma can promote relaxation of the muscles,
Without discussion, prper hydration and good dietary lifestyle are excellent in reventing the sore muscles after a work out.
Until tomorrow…
OCTBER 23, 2024 TUMERIC
Turmeric is a spice that can have positive effects on your health.Curcumin, the active ingredient in turmeric, has been shown to have benefits. This herb is used routinely in my practice for many reasons, but especially to decrease inflammation
. One of turmeric’s most well-known health benefits is its ability to boost brain function and memory. Turmeric contains a compound called curcumin, which can help to improve brain function in various ways. For example, curcumin can help to increase levels of the brain-derived neurotrophic factor (BDNF), a protein that helps to promote the growth of new neurons and synaptic connections It help to boost memory and cognitive performance in people with Alzheimer’s and other forms of dementia. More studies need to be done on tumeric and memory disorders
I love tumeric for its health benefits in arthritis. In one study, people with arthritis who took turmeric supplements for eight weeks had less pain and swelling than those who did not take the supplement. Another study found that people with arthritis who applied a turmeric-based cream to their joints had less pain and stiffness than those who did not use the cream.
As cardioogist I use tumeric. Some research suggests that turmeric may help improve cardiovascular health by reducing inflammation and preventing plaque buildup in the arteries. Additionally, turmeric has improved blood flow and reduced blood pressure. Many patients are reluctant to use tumeric as they have read potential interactions with tumeric and cnventional medications I ony use it in lower doses with atients on blood thinning medications as coumadin, eliquis, xareltio and more
It is not my first herb to use for digestive symptoms I would rather se other herbs as sippery elm, aloe, The active ingredient in turmeric, curcumin, has been shown to help improve digestion by stimulating bile production in the liver and increasing bile flow through the gallbladder. Bile is essential for the digestion of fats and the absorption of fat-soluble vitamins. In addition, curcumin can help to reduce inflammation in the digestive tract
Talk to your health care professional about starting tumeric
Until tomorrow…
OCTOBER 22, 2024 POMEGRANATE
Pomegranate contains ellagitannins, flavones and other bioactive compounds that can support health. I advocate pomegranate to many patients, especially men who want to increase their testosterone levels. I ask to consume 1 tsp of these tart seeds twice a week I am writing as these tart seeds are healthy for dogs with heart issues.
In the Fall of 2016, I went to Bid-a-wee on the east side of New York City with my daughter to adopt a rescue. I had to give up my dogs, Giovanni ( a Yorkshire) and Specer ( King Charles Cavalier) in my divorce. So I saw a rescue called Tarzan at the time. I wasn’t allowed to adopy him at first as he had a heart condition. He had a valve disorders and was on multiple medications. I convinced the agency that I as a cardiologist would adopt him and I understood the risks. After much conversation I was able to adopt Tarzan He was young so I changed his name to Chaplin. He was placed on heart herbs, a raw food det ( no grains) and was given pomegranate. I am happy to say that in April of 2024 - Chaplin was 8 years old.The dog that was supposed to die young has thrived . The vetenarians who have seen him since cannot understand.
In one study, pomegranate extract was found to improve heart health in dogs
Vitamins and minerals in pomegranate may boost your pet's health in various ways, such as supporting wound healing, bone reformation and muscle function
Ellagitannins are another notable bioactive compound in pomegranate. They're metabolized into urolithin A by gut flora, which has anticancer potential
Potassium may support muscle function, as it helps with contraction and relaxation. Moreover, potassium may also help with nerve function.9 As for vitamin K, it's known to play a role in blood coagulation, which may help with blood clotting
Vitamin C is also essential for pets, just like humans. Although dogs can synthesize vitamin C in their body, getting supplementary amounts of it from their diet can be good for their health. This vitamin helps promote proper immune function and serves as a cofactor for numerous enzymes.