Low back pain? Huge problem. The data still shows that a combination of exercise and education is the most effective way to lessen the chance of recurring low back pain. Do you know someone that is aging? Studies show that cardio-fitness acts as a protector against cognitive decline. In my book entitled “Holistic Medicine,” I mention the famous study, with illustrations, that shows if you move your body even a little, you cut down the risk from dying from “all cause mortality.” When beginning a program, especially after this holiday season, go slow and gentle. But begin!
That’s the cover page headline in Time magazine, June 2012.
The article by Bryan Walsh is a must read. Early in the article he states that by 1980 “The USDA issued guidelines…. to avoid cholesterol and fats of all sorts.” The National Institutes of Health recommended to “Eat less fat and cholesterol to reduce your risk of a heart attack.” The food industry “jumped in step” with recommendations of light yogurts, low fat this and that, and soon everyone was eating eggs with no yolks, low fat milk, lean or no meat, etc. How did this turn out? He goes on to say that “Nearly four decades later,…the experiment is a failure. We cut fat, but by almost every other measure, Americans are sicker than ever. The prevalence of Type 2 diabetes increased 166% from 1980 to 2012…. and an estimated 86 million people are pre diabetic.” This is an easy to read article and he goes on to explain how this phenomena took place affected by some faulty research by Dr. Ancel Keys. I wrote about this subject and you can read my article here
If you are a woman, it is especially important that you maintain proper cholesterol levels for vitamin D synthesis, proper hormone levels, and good brain health as cholesterol and saturated fats make up the majority of the cell membranes in our brains.
Best of Health,
Jerry Gore M.D.
This week I read an article in the PSYCHIATRIC TIMES about antidepressant medication that really surprised me. University of Pennsylvania researchers did a study on 2 traditional antidepressants (Imipramine and Paxil). Their conclusion was “Whereas antidepressant medications can have a substantial effect with more severe depressions, there is little evidence to suggest that they produce specific pharmacological benefit for the majority of patients with less severe acute depressions”. The article went on to explain that most people do not fall into the category of severe depression as defined by the Hamilton Depression Rating Scale (HDRS 23 or higher) and the study’s author pointed out that a full 71% of people had scores below 22. Therefore, if most people’s depression is in the mild to moderate category, and that antidepressant medication does not seem to help them, here is the opportunity to try natural approaches.
Diet and Supplementation: There are many situations which improve with good nutrition, amino acids healthy fats and vitamins.
Energy medicine: I have used flower essences and homeopathic remedies with good results in many people with anxiety and depression.
Exercise:I try to fit a program specific for the individual involving aerobic, flexibility and strength training. I have seen this alone lift a depressed mood.
Counseling: I have worked with people both psychologically and spiritually. Sometimes, a little psychological work on old patterns that keep one locked into dysfunction can free up the persons energy. Others need a spiritual nudge in the right direction towards self-fulfillment and then find a sense of wellness that they have been seeking.
In Summary, if your depression is mild to moderate in nature, give natural approaches a chance. You may be pleasantly surprised.
Yours in health, Jerry Gore M.D.
Natural, bio-identical horomone replacement therapy and horomone balancing for women of all ages.
Jerry Gore, M.D. and staff are diagnosing and treating women and improving their horomonal systems using saliva testing, nutrition, herbs and bio-identical horomones when appropriate. If you or someone you know is suffering from PMS, Menopause, or interested in learning more, please call Jerry Gore, M.D. today at 847-236-1701.
Reduce stresswith a little education and practice
There are many ways to reduce stress because there are many causes of stress that are unique to each person.
1.Avoid the Highs and Lows of Dietary Stress
The average consumption of sugar has increased from 12 to 150 pounds per year. This accompanies the prediction that 1 out of 3 born in our times will have adult onset diabetes at some time in their lives. The increased sugar in our bloodstream creates an insulin imbalance that creates an excited- up feeling with too much sugar followed by the low of too little blood sugar. This may cause tremor, sweating, headache, anxiety, depression, impatience, irritability and difficulty concentrating. This may be corrected with nutritional counseling. Try using complex carbohydrates, (whole grain breads, barley, and couscous) fruit, healthy fats (avoid vegetable oils and trans fats) found in olive oil, avocado, nuts and seeds and coconut products. This will help you feel satisfied and use less sugar and avoid the dietary highs and lows.
2.Try Natural Medicines and Supplements
For those of you who feel anxiety or depression, there are a variety of herbs, amino acids, vitamins and energy medicines that may help.
Valerian root is an old herbal standby found in many supplement formulae’s to help with insomnia. It is often combined with passionflower and magnesium for muscle relaxation.
The amino acid 5-Hydroxy Tryptophan helps to naturally build the neurotransmitter serotonin, which helps both anxiety and depression and I have found it may replace the pharmaceutical antidepressants in the right circumstances.
Flower essences and homeopathic remedies (see “What is Homeopathy” article) are safe, easy to use and cost effective natural substances that can yield wonderful results. I suggested the flower essence Walnut to a patient who was undergoing a big change in her life that was keeping her from sleeping. Gentian for discouragement and Gorse for the feelings of helplessness are commonly prescribed. The homeopathic remedy Ignatia has calmed down the upset feeling in people who suffered from an acute loss of a job, loved one, or the shock of hearing bad news .The opportunity for us to use Mother Nature’s gifts to heal is becoming more available.
Find a physician who is trained and experienced in natural medicines and work with him/her as a team to reduce your use of pharmaceuticals as appropriate and promote your wellness.
3.Exercise – but don’t overdo it!
Studies show that a little exercise can go a long way towards preventing heart disease – the number one killer of both men and women!
The amazing conclusion from this graph is that with a little aerobic exercise i.e., walking, the death rate drops immediately! Exercise is also shown to reduce cancer and aid in weight loss. You don’t have to overdo it. Just do something. With a little professional training, you can add flexibility, weight training, and balance work without hurting yourself.
4.Breathing and Relaxation= Goodbye Stress
This is probably the quickest way I know of to stop the stress response we call the “flight or fight response” right in its tracks. Our bodies are wired to respond to emergencies automatically by preparing our heart, blood pressure, endocrine glands, muscles, and all our organs to fight or run away from danger. But does following the stock market or driving a car or going to work or participating in home life look like this kind of danger? Usually not! So how can we shut off this automatic nervous system of ours? We do it by learning and practicing a simple breathing technique called AbdominalBreathing. I have witnessed many a patient calm down from anxiety in my office as we go through some simple steps involving inhalation and exhalation in a measured, quiet, and smooth way, avoiding pauses or irregularities in the breath. We have taught little children who are restless tofocus on their breathe and be able to fall asleep at night and we have helped patients in psychotherapy encountering difficult emotional times use breathing as a tool to allow them to relax and integrate what they are feeling and learning.
Learn a breathing technique and make it your friend.
5.Calming Thoughts–Create Peace of Mind
In the right time and the right place, I have found that there are some thoughts and attitudes that can bring instantaneous peace of mind.
1.Helping others – whenever I become nervous before a lecture, I find that if I focus my mind on the idea of offering the lecture as a way of helping, then I immediately lose nervousness about pride or failure. It shifts to a sense of excitement and creativity and fun and joy. Joy allows total creativity because the sages say “joy knows no bounds” i.e. it brings us outside the everyday limits of our personality.
Take the focus off yourself and think of helping others. This may help the stress drain away.
2.Trust in the rightness of things – most people believe in a creator but don’t seem to give this Authority the credibility to know what is right for his/her life! If you are a person who believes in a divine presence, then trust that your plan is the right one for you in this lifetime. This is the kind of trust that can bring a deep relaxation to the individual because they are connected from within even as the tides may rage around them from without.
3.Fulfill your potential – every soul on earth is said to have a special mission- a unique contribution to make. The traditions say that each of us is given a unique set of skills and circumstances to make our own mark on the world that no one else can make. No one can have a conversation or draw or sing or write or carve or do anything exactly like you because you are unique. Begin making that special contribution that awaits you with your life.
Remind yourself of this during the day, and feel uplifted and renewed and reoriented toward your true Self.
I hope you have enjoyed this brief discussion about stress reduction. I have a lot more information for each of the above modules. I personally use the above suggestions. I use nutrition, exercise, breathing and the calming techniques in my daily lifestyle. I add the natural medicines when working on a personal symptom or promoting greater wellness. Please read, learn, try things out and see what works for you. A little education and practice will take you a long way.
To your good health,
Jerry Gore M.D.
Dr.Gore offers the above modules as an expanded program to:
1.Corporations (Stress Reduction in the Workplace)
2.Community wellness lectures
3.Individual patients seeking holistic medical care or wellness counseling and/or coaching.
4.Phone consultation as a holistic medical educator or wellness coach.
Questions, comments please call or use the website………
THE PROMISE OF HOLISTIC MEDICINE
by Jerry Gore, M.D.
Imagine that you had no fear of illness!You felt that things did not “just happen” but that there was a reason – a reason that you could control or modify somehow.Wouldn’t you feel empowered and confident?That’s the promise of holistic medicine.Let’s look at a few hypothetical examples to find out how this works.
Asthma:John, a 36-year-old computer programmer complained:“I’m tired of these bronchodilators and I’m depressed over always feeling tightness in my chest when it’s cold, or I exercise.Besides, I feel like a victim – a victim to weather, to activity, to animals etc.Is there anything I can do to help myself?
Nutrition and Supplements:“Yes, there is.There is an Ayurvedic concept that certain foods increase “mucous” in the airways.These foods create problems.In other conditions such as bronchitis, sinusitis, allergies, etc. stop taking wheat, diary and bananas for starters.“Live” food such as fresh fruits and veggies are preferred over frozen or canned.This alone should help a lot.Besides, add a natural anti-inflammatory such as flax oil and a natural bronchia dilator such as magnesium.You’ll feel better.”
Natural Medicine/Homeopathy:“Yes, John, there is another way,:try “energy medicine” such as Homeopathy or Acupuncture:Homeopathy is the science of medical therapeutics where we use very dilute portions of plants, mineral, or animal tissues and individualize this treatment for you.Your asthma is worse from exercise, cold air, and tobacco smoke.Try Lobelia (from the Indian tobacco plant), and after a few doses you might find yourself very much improved.But, if your friend has asthma worse during dampness, take Natrum Sulph, or asthma’s worse after indigestion, take Nux Vomica. You see, three people have ‘asthma’ but require 3 different remedies because we’re treating the individual person’s symptoms, not the diagnosis.” John smiles at the thought of approaching his asthma in a way that was unique to him.
Breathing Instruction: “Yes, John, there is another way.Let’s examine your breathing.Put one hand on your chest and one hand on your tummy.Which hand moves while you breathe?” “My chest does,” he said.I answered, “Did you know that chest breathing tends to stimulate the fight or flight response in our body and creates anxiety? Try a more efficient method of breathing called diaphragmatic breathing.The first stage is involves moving the belly out on inhalation, and in on exhalation.Keep the movement equal and smooth.The second stage involves the lateral expansion of the ribs on either side.Feel all that air filling up from bottom to top.”John looked relaxed as he focused on his breathing gradually gaining in confidence and feeling self empowered he said, “Tell me more”!
Cleansing:“Yes, John, I’ll tell you more:The topic here is cleansing and is sadly neglected in the West.Did you know you can buy a little tea-pot like structure called a nette pot – fill it with water and a few pinches of sea salt and pour it through your nose?This clears out mucus, opens clogged sinuses and leaves you with the feeling of “I can breathe through my nose. Other more advanced “washes” exist so that a person can literally “wash out” mucus from the stomach that accumulated overnight.This washing effect really helps me breathe much easier. Some people also do this in the change of seasons as a preventive.”“Oh,” John said sounding less and less like a victim,” anything else?”
Stress Reduction: “Yes, John:There is another concept I want to share with you.Yoga theory would say that Asthma involves the heart chakra i.e. the expression of love, nourishment and relationship with others.It’s inspiring to see a person use their difficulty expressing air (asthma) as a metaphor to examine their feelings, thoughts, hopes and conflicts, in love and their relationships.Indeed, the very symptom of their illness becomes their opportunity to grow and learn about themselves in a new and powerful way.”
At this point John had a doctor’s bag full of nutrition, supplements, homeopathic remedies, healthy techniques and cleansing techniques.He also had an idea about where to take his next emotional step.Looking confident and solid with his newfound skills and knowledge he turned to me and said, “Yes, Dr. Gore – there is another way.”
JERRY GORE, M.D.
847-236-1701 for more information
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