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Physicians Are Therapists Too

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doc and patientThe scientific nature of medicine often tricks people into believing that doctors are so cerebral that they spend all day diagnosing and treating, without much regard for social factors which patients may bring into an appointment. However, it has been my experience that medicine is deeply rooted in connecting with others emotionally, mentally and spiritually. I realize that my personal journey as a physician is colored by the fact that I chose primary care as my post-graduate foundation, as well as the fact that I truly enjoy getting to know my patients. It is relatively common for me to discover that the “chief complaint” which brings a patient into the office is not the main concern the patient has. For example, I may have a patient come to me for evaluation of right shoulder pain and after 10 minutes of speaking with the patient find out that the patient hates her job, is suffering from insomnia and is exhausted from also caring for two small children and an ailing father. What ends up happening is that I will evaluate the shoulder, but will also discuss sleep hygiene and the importance of putting the oxygen mask on herself instead of giving all of her energy to her job, her children and her father. She certainly still has all those responsiblities, but when she neglects herself she drains herself of the potential energy she could be carrying to sustain herself and those she cares for.

Another common scenario is the patient who has gotten out of shape over the years and wants to make a change. These patients may come in for weight management, but in most cases they present to the office with a completely unrelated medical complaint. Almost invariably, I find out that the patient is overloaded, and also has difficulty committing to a specific regimen. This is yet another example of putting the oxygen mask over oneself, and is also a situation in which the patient needs to break the cycle of making excuses which serve as blockades to reaching ANY goals. The too-tired, too-busy, too-old excuses don’t fly with me at all. There is NO EXCUSE which justifies making regular visits to fast food restaurants, skipping meals regularly, and leading a sedentary lifestyle. It is important to realize that such habits are also rituals which the person has chosen to hang onto because they are familiar. It can be quite intimidating to manifest a major lifestyle shift because it requires a person to abandon old habits and patterns and undergo a complete change of mindset.

I honestly love helping people and take my role as an educator and healer very seriously. I also know that I can be a motivator, but only if I can successfully ferret out the psychological issues which hold people back from gaining true fulfillment in their lives.

Supplements Which Support an Underactive Thyroid

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Normal thyroid function is dependent on a multitude of nutrients, so a deficiency in any of them can send an individual into diminished active thryoid hormone levels and a spectrum of symptoms. The best way to support thyroid function is to take the following natural supplements.

Vitamin B complex: People with underactive thyroids commonly suffer from vitamin B12 deficiency.

Vitamin D – This is another vitamin which is commonly deficient in the majority of the population. Vitamin D is necessary for thyroid hormone production, so take 800 to 1,000 International Units (IU’s) to protect thyroid function.

Vitamin E – Vitamin E aids in converting T4, which is the inactive form of thyroid hormone, into active T3. Recommended daily dosage is 400 to 800 IU’s.

Zinc – Zinc is involved in the signal to produce thyroid hormone. Take 10 milligrams (mg) or more daily. It is also important to take copper along with the zinc. You need to take 1 to 2 mg copper for every 10 mg zinc taken.

Omegas – Omega fatty acids have a protective effect on the thyroid gland and decrease inflammation.

Selenium – Selenium is critical for promoting conversion of T4 into T3. Take 200 micrograms daily.

Vitamin C – Vitamin C is a strong antioxidant and should be part of any regimen that is targeted at protecting the thyroid. A reasonable daily dose of vitamin C is 2000 mg.

Foods Which Boost a Sluggish Thyroid

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Though I am trained in traditional Western medicine, I strongly believe in the power of foods and recommend dietary changes as much as possible when treating a whole spectrum of diseases. Since thyroid dysfunction is relatively common, I am providing a list of foods which can be beneficial with an underactive thryroid gland, as well as foods to avoid.

Try to incorporate the following foods into your regular meal regimen to boost thyroid function naturally:

Eggs
Turkey
Beef
Saltwater fish such as tuna or halibut
Shellfish
Seaweed
Coconut oil
Sunflower seeds
Walnuts
Pecans
Mushrooms

There area some foods which you should limit or even eliminate from your diet due to their tendency to interfere with thyroid function. They are:

Soy
Cabbage, broccoli, cauliflower, Brussels sprouts, kale
Spinach
Peanuts
Almonds

Alpha Lipoic Acid

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Alpha-Lipoic-AcidAlpha lipoic acid (ALA) is a cofactor which is found in high concentrations in animal tissues with high metabolic activity such as the kidney, heart and liver. It is also found in broccoli, tomatoes, Brussels sprouts, peas and spinach. When ALA is ingested, it is transported via the bloodstream into tissues and cells, then into the mitochondria for energy production. Studies have concluded that dietary ALA is insufficient for sufficient free levels in the circulation, so it makes sense to take ALA supplements to reach therapeutic levels.

The human body is subjected to oxidative stress and produces free radicals in response which circulate in the body and damage tissues. ALA is easily absorbed and transported into organs such as the brain, nerves and liver, protecting against cell damage by neutralizing these free radicals. ALA also amplifies the positive effects of coenzyme Q10 and glutathione and works in conjunction with the B vitamins to convert nutrients into energy.

ALA assists the body in maintaining optimal blood sugar levels and supporting insulin sensitivity. It can improve the lipid profile in the body and reduce blood pressure. Diabetic patients who have been put on ALA supplementation have experienced some relief from diabetic neuropathy and a regulation of insulin levels in the body.

ALA has demonstrated protective effects in other age-related diseases as well. It protects against cataract formation and glaucoma and helps to prevent retinal cell death in retinitis pigmentosa, so it is vital for eye health as well. Stroke patients who were given ALA experienced reduced brain damage, and may guard against the development of Alzheimer’s disease. There is additional research to suggest that ALA supplementation reduces the inflammation associated with multiple sclerosis.ALA’s antioxidant effects may help to also preserve bone density, thus protecting the body against the bone loss that characterizes osteoporosis.

If you are interested in maintaining skin health, ALA supplementation may be something you want to consider. Topical application of creams containing ALA reduced photoaging and refined the texture of the skin.

The amount of ALA in the body diminishes over time, giving even more of a reason to take ALA oral supplements. Recommended dosage for most individuals is 300 milligrams. Side effects are minimal and include gastrointestinal upset and skin allergies. Only 30% to 40% of supplements are absorbed, so they are best taken on an empty stomach.

Conjugated Linoleic Acid

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woman-with-slim-waist-3-23I am a huge fan of conjugated linoleic acid (CLA) and encourage my patients and contest prep clients to take it regularly. CLA is part of the omega family of fatty acids which has a powerful effect on diminishing body fat. It also has a protective effect against heart disease and cancer. People who are on a weight loss program benefit greatly from incorporating this supplement into their daily meal regimens.

CLA works on body fat by making it available as a source of energy so that it is burned up rather than stored. It also prevents the drop in metabolic rate that commonly occurs in individuals who practice a calorie restricted diet. As if this isn’t enough, CLA prevents the deposition of lipids and plaque in arteries which is the key component in the development of heart disease.

Recommended daily dosage is 3 to 4 grams per day, in three divided doses. I take 1,000 milligrams three times daily with meals.

There has been a controversy surrounding the benefits of CLA. Some skeptics say it doesn’t work. However, it appears that these skeptics are individuals who expect their fat to magically melt away. Come on people! If you truly want to reshape your body and change the ratio of lean body mass to fat mass, you need to eat properly and exercise regularly. There are no magic weight loss pills, but the public is so brainwashed into thinking that such things may exist. If you expect CLA to counteract poor eating habits and a sedentary lifestyle, don’t bother adding CLA to your regimen. However, if you adopt healthy eating and regular exercise, you will most likely experience a boost in fat loss with CLA supplementation.

Why I MUST Go To The Gym

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Me at GymI move at a frenetic pace every single day, switching gears constantly and trying to pack as much as I can into each day. My determination, organization and just plain stubbornness usually ensure that every single item on my to-do list gets done, and that certainly includes my intense workout regimen. I work out six days per week, usually twice per day, and find it downright challenging to fit it all in while also attending to my career, family, and personal responsibilities. So why not just abandon the crazy gym schedule? Not a chance!

When I go to the gym, I have a perfect opportunity to recharge my body. I push myself to train harder and heavier with each day, and I love getting to that point where I may question whether I have the energy or strength to complete the entire routine (I always do though). The time I spend in the gym is my personal time, ME time, and allows me to take care of myself without worrying about anyone or anything else in my life during that small pocket of time. It’s like putting the oxygen mask on myself to ensure that I will be able to help others. My daily workouts keep me on a consistent schedule and provide structure to my day.

Another wonderful benefit of training as hard as I do is that I get to beat the aging process. I can honestly say that I am in better shape now than ever before. One of the joke statements I often make is that I am aging like a fine wine. What amazes and inspires me is the fact that there are a number of people in the fitness industry who are doing the very same thing. The population may be aging, but the newer crop of people over 40 who have embraced clean eating and resistance training looks better than ever and enjoys better vitality and health than the over 40 crowd from previous decades. It can be quite a guessing game to accurately determine someone’s age by looks alone these days!

NPC and IFBB Women’s Physique Division

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Women's PhysiqueThe Women’s Physique division was established by the NPC and IFBB in 2011 as a standard between figure and women’s bodybuilding. Women’s physique competitors have a level of muscularity and conditioning similar to the very early days of women’s bodybuilding when Rachel McLish’s feminine form was the ideal. In fact, the official description of women’s physique includes muscle tone, athletic physique, and femininity. A competitor in this division should not be any of the following (which are descriptive terms found in bodybuilding): dry, grainy, shredded, striated, etc.
Competitors in this division perform routines onstage in bare feet and a two-piece swimsuit. Mandatory poses are taken with open hands instead of the closed fists seen in women’s bodybuilding. The division is split into classes on the basis of height, not weight, as is seen in women’s bodybuilding.

NPC guidelines for the Women’s Physique division are as follows:

PREJUDGING
Individual one minute routine with 10 second warning
quarter turns
mandatory posing comparisons/callouts
RULES:
*Suits worn by WP competitors for prejudging must be a two piece. Suits do not have to be solid in color. The bottom of the suit must be v-shaped. No thongs are permitted. Competitors can compete in an off the rack suit. All suits must be in good taste.
*Mandatory poses will be performed with open hand style and include the following poses:
Front double biceps/ open hands (no flat footed full front pose – some Sort of front twisting pose)
Back double biceps/ open hands
Side tricep with leg extended
Side chest with arms extended
Front ab/ thigh
*Finals routine will be maximum 90 seconds in length, performed to music of athletes choice adhering to rules set forth by the NPC.
*Music containing profanity or explicit language should not be used and may result in routine being cut short
*No props will be used.