Stress is one of the biggest problems we see in our office. It can cause all kinds of problems including insomnia, weight gain, irritability and even brain damage. Stress puts your whole body into crisis mode, which may be fine when you’re handling a crisis, but it does long-term damage when stress becomes a way of life.
One of the most important things you can do to combat stress is to eat right and take the correct supplements. Avoiding excess caffeine, highly processed foods, and sugar while feeding your body high quality nutrients gives your system the fuel it needs to handle stress. Adding supplements such asAdrenacalm, Neurochondria, Adaptocrine, and others also helps. If you want something please ask! A simple consultation can help determine which supplements are good and which might burn you out.
Exercise also acts as a great counter-balance to stress. Getting your heart-rate up and firing up the energy system in your body to burn off some of the cortisol and other stress compounds really helps. Our bodies were meant to move, and cortisol is part of the fight or flight response. If your body can’t get rid of the excess cortisol, it just hangs around causing all sorts of disruption to your system. We’re seeing unprecedented levels of obesity, heart disease, diabetes and brain damage in the modern world. Much of this can be attributed to our diet and lifestyle changes, but more so to the stress with which so many of us live. Because of the amount of damage it can do to the body, stress may be the greatest health hazard of the modern era.
If you’re feeling extra stressed, Dr. John is offering a stress workshop in May. He’ll explain how stress really affects the body and answer questions about how you can reduce the effects on your system. Make sure you ask for details!
Yes! You want to take a probiotic. The most common misconception is that a probiotic will make the antibiotic less effective. Completely untrue. Think of your gut like a lawn. An antibiotic is going to be not just a weed killer but grass killer too. It will mess up your GI. So, you want to plant good grass seed so that other weeds do not grow back first. Will the antibiotic lower the ability of the probiotic? Yes, of course.
I recommend a multi-strain probiotic of at least 25 billion per capsule as a general rule. One I particularly like is here: https://akdoc.com/shop/nondairy-probiotic-50/
Take one at night during your antibiotic regime and once you finish then you can boost to 1 capsule 2 times per day.
Here is a great Blog by a colleague Dr. Steve Gangemi. Birth Control is terrible and I highly promote not using it for reasons of significant increase in Auto-Immune problems. However an IUD also has problems. Check it out.
How to Gain Weight?
After recently returning from another trip around the world, there is one fact that is quite evident: Americans are fat! Greece, Russia, Italy, Thailand, Korea in 2 weeks… and only saw a very few morbidly obese people… and significantly more thin people than overweight people as well. Those who were overweight were likely Americans or Westerners touring, too.
So where does the topic for this post come from? Upon returning to the USA, I visited a fantastic Chinese massage therapist who actually has a problem with the other side of the spectrum, gaining weight! There really is not a lot of good, simple information on how to gain weight out there so I figured I would share my response to my colleague. Obviously, plenty of opinions exist on how to lose weight.
Gain weight goal basics:
The goal is to gain healthy weight—not just fat. Surely eating daily at the awful American fast food chains could help someone gain weight, or drinking gallons of alcohol could, too. In this post, however, we are looking at health and quality weight gain only.
There is much truth to the concept of “calories in versus calories out” but I would like to add some important nuances.
The modern dietitian’s way of assuming every “calorie in” affects the body the same is categorically untrue. Just because food enters our mouths does not mean it gets utilized properly. A person’s needing “X” number of calories to meet the recommended daily allowance also is based on purely mathematical observations such as the official RDA minimums, but individuals rarely function according to pure math. Additionally, the standard BMI is inaccurate for athletes. I have seen plenty of patients eat less than their dietary requirement without losing any weight, while others eat huge quantities and stay slim.
Plan of Action:
We want to see what you are eating now. Doing a daily diet diary of the foods you eat and fluids you drink (along with the times of consumption) is extremely beneficial. Usually 1-2 week journal is adequate to discover problem items easily.
We want to rule out any health condition that are affecting your metabolism. This could be digestive problems, parasites, and thyroid or hormonal imbalances as common possibilities.
If you work quite physically hard in your job, question whether you are just burning up calories with activity and you are too busy to eat at reasonable meal intervals or quantities.
After the above items are considered, the next step is quite simple. Remedy any above issue and then increase your healthy calories. It is quite easy to increase healthy calories! The only decision is whether to increase calories across the board or to alter the ratio of your Carbohydrates, Proteins, and Fats.
To increase protein: Eat larger portions of quality meats and protein sources. Adding protein shakes or protein bars is another option. The issue for many people here is typically a digestive enzyme is additionally needed when increasing protein intake.
To increase fat: Add high quality oils to meals. Toss raw vegetables with oil or toss after cooking them. Add fats into protein shakes. Adding seeds is usually better than adding more nuts, but walnuts and raw almonds are good. Coconut oil and avocados other great sources of good fats.
To increase carbohydrates: Eat more fruits and more veggies. Low weight people can typically eat more starches and dense carbohydrates, too. However, I always prefer a diet free of gluten or in moderation especially in the USA. Rice, rice noodles, egg noodles, etc. are easy ways to get much higher amounts of carbohydrates.
Another important concept to remember is “Patience is a virtue.” Just like losing weight quickly can be bad, you do not want to bulk up quickly either. It is best to alter the diet, modify the lifestyle, and adjust as necessary. Plan on months not weeks to make lasting changes.
Taking measurements is also beneficial so you can monitor where the weight is being put on. Muscle weighs more than fat so bulking up with some strength and conditioning is also a good thing to consider.
In this experiment the same nutrient was placed in a terrible location to see if there was a difference in what they were in. The containers were a clear glass bottle, a regular supplement bottle and a miron glass bottle. Check out the results.
For those that know me, I am always into new technology. I blow thousands just on trying out new things. Here is one that is really cool. https://www.bsxinsight.com/ The best tool for high level exercise is a Heart Rate Monitor. However the goal for using it is really to get good Blood Lactic Acid Levels. This new device can supposedly measure your Blood Lactic Acid build-up levels.
3 Well known MD’s debate the 3 diets. Worth a watch. I tend to believe any diet based on whole natural foods is always the way to go. Vegetarianism is OK but the biggest issue with full Vegan is the brain changes due to a lack of certain Essential Fatty Acids. (This is why many full Vegans are a bit…. odd). Versions of a Paleo based diet are the healthiest for the majority of the American population.
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The entire contents of this website are based upon the opinions of Dr. Wittle, unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Wittle and his community. Dr. Wittle encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.