The type of exercise is individual and may even be partly genetic. That said, we know aerobic exercise is key. However, we used to think that everyone had to do at least 40 min at least 3 times a week or some version of that. Then interval exercise was born, a series of low to high intensity workouts interspersed with rest or relief periods. Which takes a fraction of the time as prolonged aerobic exercise and turns out to be just as effective if not more for cardiovascular fitness. Just out! - Weekend warrior type exercise all in a row 2 or 3 days is just as good. Exercise increases brain derived neurotropic factor BDNF which is an RNA. DNA comes from RNA. It has been shown that high BDNF is associated with mental clarity. Even if people have anatomical signs of brain plaques or neurofibrillary tangles they do not express cognitive decline with high leveled of BDNF. BDNF causes the brain to be more plastic and able to make new memories and create new things. So just get out there and shake your booty folks it is fabulous for your health!!!
It is difficult, but remembering these points help take the pressure off! I remember when I asked my Mom what she was doing, she would say "I just got back from California." I would go along, "Oh really! Wow, how was it?" Mom would say "It was great." Then, she would epxlain all of the things she did while she was there. Going along with their conversation not only avoids conflict - it is entertaining!
Things that disrupt your microbiome:
- Sugar and refined carbohydrates
- Inadequate fiber intake
- Artificial sweeteners
- Chemicals and dyes in food
- NSAIDS such as Ibuprofen and Naprosyn
- Chlorinated Water
- Antibacterial soaps and wipes
Good Deeds Can Be Good for You!
People who perform acts of kindness know that doing a kind deed for someone else makes them “feel good.” There is more to it! A number of scientific studies show that acts of kindness result in significant health benefits, both physical and mental, for those who perform them.
A most moving story of altruism was performed by Allan Luks and reported in his 1991 book, The Healing Power of Doing Good: The Health and Spiritual Benefits of Helping Others. Luks’ study involved more than 3,000 volunteers of all ages. He found a clear cause-and-effect relationship between helping and good health. Subjects reported a euphoria followed by a period of calm. This was attributed to a release of endorphins. Do something nice for yourself AND someone else today!
Is it a Cold or the Flu?
Yes even in sunny southern California we have cold and flu season. We not only have seasonal coolness and the need for sweaters and jackets but even when it’s still hot, like now, it is once again cold and flu season. People are already showing up with viral illnesses. I thought I would give you a few tips on how to avoid colds and the flu. And if you do get a cold or the flu how to make yourself feel better.
Colds and flu are more prevalent this time of year because we spend more time crowded indoors and subsequently spread whatever virus we have to each other. The viruses that cause colds and flu are transmitted by respiratory droplet mechanism. In other words, someone who has a virus coughs, breathes or sneezes their virus into the air which happens to land in the nose of another person. The virus then travels down to the nasopharynx (throat behind your mouth) and sets up camp. This is when you may notice you are developing a scratchy or sore throat. It is from here that the virus replicates and begins to move into your entire system. This is where zinc lozenges come in – as soon as you notice your throat getting sore start on the zinc and take them every three to four hours in the first couple of days (an example is Cold-eeze). The zinc has been shown to literally gum up the replication of viruses and eliminate or reduce the spread depending on how soon you catch them. I recommend always having zinc lozenges around during cold season cause you never know when it will start.
I like to be proactive and if I have been exposed to a virus I start taking the zinc lozenges, immune boosters and vitamin C to prevent myself from catching it. I also recommend and get the flu shot myself. It is safe and high risk people or kids should definitely get one. Preventative tips: Zinc lozenges every 3 to 4 hours (if exposed), Vitamin C 1000 mg 2 times a day and do not get chilled. Remember your mother telling you not go outside with wet hair or without a jacket? Doctors of Chinese Medicine would agree with your mother. They say getting chilled can lower your body’s outer defenses (your wei chi) and allow a cold (perverse wind) to enter your body. Stay warm and cozy and keep your body’s outer protection up against colds and the flu.
Of course good hand washing also goes a long way since you can touch a place someone with a virus has touched, rub your nose and get inoculated with the virus that way.
If you do end up catching a virus I prescribe freshly made chicken soup. Scientists actually found that chicken soup has interferons, which are substances that interfere with virus production. So once again Mother was right. Other tips: Miatake mushroom extract and/or Astragalus (herbal) 2 times a day, Vitamin C 1000 mg 3 times a day, Zinc lozenges 4 times a day, plenty of rest. In addition to the best lines of these products we also stock a great new addition to Dr Randall’s Cold prevention formula called Ultimate Defense.
If you do happen to be unlucky enough to catch one of these nasty little viruses Dr Randall offers intravenous vitamin C plus immune boost that can pull you out of an infection or tail spin.
Call our offices today to set up your preventative or cold therapy appointment now! 818 591-7600
Keys to Healthy Eating
Key #1: Breakfast is Essential to give your body and brain the energy it needs to get jump started for the day. A healthy breakfast curbs the tendency to overeat later in the day.
Key #2: Schedule time to eat. Make appointments with yourself for mealtimes. Keep them as you would any other important. Don’t skip meals and do not eat outside of your scheduled times. Anything you eat after dinner – you wear.
Key #3: Recognize and gain control over emotional eating. If you are feeling stressed out, pressured, depressed, anxious, or bored – ask yourself am I using food to stuff down or sooth my feelings. Instead of reaching for that carb, cookie or candy, ask what’s eating me? Use food for nourishing your body and mind for optimal health.
Key #4: Drink half your body weight in ounces of water daily
Key #5: Count to your age before you “ch-eat.” Sometimes we tell ourselves “oh forget it!” when chose to eat things we know are not good for us. Remember you always have a choice. If you chose to ch-eat – do so and enjoy thoroughly. But, remember Randall’s rule – it’s not what you do 10-20% of the time that makes you what you are. It is what you do 80 – 90% of the time that creates your health. If you are truly on goal 80 – 90% of the time you can have those treats once and while.
Key #6: Do not feel defeated. Everyone falls down once and while. If you beat yourself down you are more likely to continue your downward cycle. Learn from your mistakes and your cravings, they may be chemical, emotional or both. Be gentle to yourself and know you can improve with help.
Key #7: Remember to move. A regular exercise schedule is essential to keeping your metabolism tip top. Shake what your Mama gave you. It will pay off. If you really want to get the physical thing right you will put attention on strength, balance and coordination.
Be well, Dr Randall
Nutrients for Hair Loss
A well balanced diet is requisite for hair health. Hair is primarily comprised of protein, so adequate quality protein is important. RDA is 36 grams protein per 100 pounds of body weight (so about 45 grams for a 125 pound person, 55 grams for 150 pound person and if regularly strength training, about 50% more protein can be tolerated). Egg white and dairy whey have the highest biological value of any protein we can eat. If you are eating plenty of protein, perhaps you are not digesting and assimilating it well. Consider taking protein-digesting enzymes such as papaya-pineapple enzymes or pancrease from animal sources with meals.
A deficiency of vitamin A can cause hair to become dry, brittle and fall out. But an excess of A can result in the same condition. Green, yellow and orange fruits and vegetables (apricots, squash, carrots, etc.) contain beta carotene, a safe form of vitamin A. Mixed carotenes from palm oil appear to be the best absorbed. Preformed vitamin A (retinal or retinyl-palmitate) supplements in the amount of 5000 IU up is considered safe for non-pregnant adults. (25,000 is required during pregnancy for neural tube formation for the embryo). Too much preformed vitamin A can be toxic and can lead to hair and bone loss.
The most common cause of hair loss I see in my practice is because of stress and/or emotional stress. Meditation, exercise stress control and in tougher cases neurotransmitter balancing and bioidentical hormonal supplementation with the help of your practitioner may be necessary. There is also hair loss with a dietary deficiency of B vitamins, especially B6, biotin, PABA, folic acid and inositol. Stress, refined sugar, alcohol and birth control pills are notorious for robbing the body of the B vitamins. Eat brown rice, oats and other whole grains, nutritional yeast, green peas, lentils, soy, sunflower seeds and walnuts.
Deficiencies in magnesium, sulfur, iron, zinc, manganese and silica can result in hair loss.
An imbalance of the essential fatty acids Omega 3 and Omega 6 raises the inflammatory mediators in your body. These fats are used structurally and functionally in every cell in the body. They bind to protein to create tissues, including hair. Flax oil, fish, nuts, seeds, green leafy vegetables are the best sources.
Low thyroid function can also contribute to hair loss. Cold hands and feet, low energy, allergies, weight gain, depression, dry skin, headaches, menstrual problems, recurrent infections, constipation and sensitivity to cold are symptoms of low thyroid. See your physician if your have these symptoms. An integrative physician or endocrinologist will know how to best treat your thyroid problems.
What to do:
Make sure you are getting the proper amount of B vitamin. Essential fats from flax seed and primrose oil or from fish (salmon, trout, albacore or blue fin tuna) are important for cell growth and maintenance. Kelp taken daily can provide minerals for hair growth and will feed the thyroid gland. Eat soy products. Soy contains biotin, one of the B vitamins necessary for hair growth and also appears to inhibit dihydrotestosterone, a hormone implicated in loss of hair.
Lie on slant board or with your feet up for 10 – 15 minutes a day to increase circulation to scalp. Massage scalp daily with a natural brittle brush. Use natural shampoos and conditioners. Look for ones that contain biotin, silica, aloe vera, vitamin C and E and herbs.
Encyclopedia for Natural Medicine, Drs. Murray and Pizzorno ND, Prima Press
Prescription for Nutritional Healing, Dr. James Balch MD, Phyllis Balch, Avery Books
Gayle Madeleine Randall, MD
“The more I work with the body, keeping my assumptions in a temporary state of reservation, the more I appreciate and sympathize with a given disease. The body no longer appears as a sick or irrational demon, but as a process with its own inner logic and wisdom.” ~Thomas Arnold Mindel
One of the obstacles to regaining our balance and health is separation from our bodies. If we develop an illness we may actually feel our body is betraying us. We may feel like it is letting us down or doing something to us that we can not control. Then we become angry with our own bodies as if they are not really part of us but something separate like our cars. It is this adversarial relationship that is damaging. We need to befriend our bodies and appreciate how they serve us. We must remember that we are part of a whole – physical, emotional, mental and spiritual. We can not be one without the other. That is the concept of balance.
My patients often say to me, “If only I didn’t have this problem with my body I would be fine.” I help them see that their problem is as much a part of them as their body is. I explain that if they befriend their bodies and hear the message of the problem, they will be freed to move forward and release their dis-ease. Many people who are very hard on their bodies and don’t know how to slow down and are shocked when they become ill. Their dis-ease may actually be serving an important function of saving them from themselves. I know this was true of me in my younger years. Every year before my birthday I would contract a severe respiratory illness that put me to bed, forcing me to reflect back on the year before. Now, each year I take a few days before my birthday off to reflect back on my life all the while, staying healthy.
Sometimes we have to get comfortable with being uncomfortable until we can decipher the message our body is sending us. I ask my patients to recite the following affirmation to themselves
“Even though this does not feel good and I do not understand it, I trust in the gift of my illness. I am ready to receive the inner message of my healing and become empowered by my experience.”
On a mystical level I remind myself, that it is only here in this three dimensional plane of existence, incarnated as humankind in these mortal bodies made of flesh, that we can know. It is here that we can grow and expand our consciousness as human beings so perhaps through the suffering of our illness we evolve. All great metaphorical truths are given their aliveness through the consciousness transforming paradox of living.
Occasionally the issue of body betrayal arises when the conditions of the inciting event of the dis-ease are suppressed. For instance in the situation of child abuse, rape, motor vehicle accident, earth quake, cancer diagnosis or other types of severe trauma. Many times the patient will suppress memories of these events or deny that they are contributing to the current problems. Body betrayal is very clear in the case of a woman whose body may have given her messages of pleasure during an inappropriate sexual abuse act. This is extremely difficult to reconcile so the patient will separate from her body. She may have difficulties with sexual relationships without knowing why. It is easier for her to dissociate from her body than to face the conflicting feelings between the body and the emotions. These types of body betrayal may require emotional counseling along with other forms of self help suggested here.
Exercise – Befriending the Body with the Light of Compassion
1. Go to your power spot and quiet your mind with your breath. Move your consciousness from your mind (ego) down into your heart space.
2. Visualize your heart chakra opening in the middle of your chest like a pink rose. See the beautiful rose colored light that is emanating from your heart. Lightly touch the center of your chest with your left hand.
3. Imagine your physical body standing in front you.
4. Allow the pink rose light coming from your heart chakra to surround the visualized version of your body that is standing before you.
5. Tell your body that you love it. Say, “I love you body. You have been a good friend to me. I apologize for being angry with you. I no longer blame you for my discomfort. I understand that comparing you to the past or what I think you ought to be is a judgment. I release that judgment. You have served me well. I respect the messages you are sending me and I promise to listen to your requests. I promise to take good care of you. I have faith in your ability to heal. I trust you. You are beautiful. I honor you for housing my soul.” Embrace yourself.
6. Now feel the compassion that has re-connected you with your body. See both of you encircled in the rose light. Now merge yourself with the visualized version of your body. Visualize your body and yourself as one – completely immersed in pink white light. See yourself as healthy, happy and vibrant. See yourself moving forward on your life path in harmony and balance.
7. Give thanks to your higher powers for giving you a body to carry out your life and soul purpose on this planet.